If you're interested in boosting your heart health by diminishing your risk of cardiovascular disorders, you're probably already aware that increasing your consumption of fish, while decreasing your consumption of red meat, is a wise choice. The benefits of this switch are due in large part to the high concentrations of omega-3 fatty acids found in fish. For those who want to boost their cardiovascular health but who don't have a taste for aquatic fare, fish oil supplements containing omega-3 make an attractive alternative.
Omega Fatty Acids
The vast majority of people in the U.S. eat a diet that is too high in omega-6 fatty acids, and too low in omega-3. Omega-6 and omega-3 are both polyunsaturated fatty acids, but differences in their molecular structure are indicated in their respective names. As Sabrina Candelaria of the University of Miami Health System explains, omega-3 fatty acid is named according to the placement of its first carbon-carbon double bond on its third carbon atom, while omega-6 has its first carbon-carbon double bond on its sixth carbon atom. This slight alteration in molecular structure leads to considerable difference in the effects these two fatty acids confer.
Ratio of Omega-6 to Omega-3
By taking omega-3 fatty acid supplements, you are helping to correct the imbalance between omega-6 and omega-3 in the Western diet. Candelaria suggests that a healthy balance would mean a ratio of no more than 4 times as much omega-6 to omega-3, but the typical American consumes between 10 and 30 times more omega-6 than omega-3.
Inflammation
The importance of keeping your omegas in balance is partially due to their respective effects on inflammation in your body. Omega-6 fatty acids increase inflammation levels in your body. This may sound like a bad thing, and it can be when inflammation becomes chronic. But inflammation is also a natural part of your body's immune response and is necessary in addressing cell damage due to injury and illness. Omega-3 fatty acids decrease inflammation, an attribute that the Linus Pauling Institute states make them beneficial in inflammatory conditions such as rheumatoid arthritis.
Dosages
If you're considering taking omega-3 supplements, consult your physician, as higher dosages have been associated with bleeding. As MayoClinic.com explains, dosages of 3 g or less per day are generally considered safe. Most people may wish to obtain their omega-3s simply by eating fish twice a week, but for those with cardiovascular disorders, the higher dosages you can obtain by taking omega-3 supplements may be even more beneficial.
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