Heart Disease is the number one killer of men and women in America, according to the U.S. Department of Health and Human Services. What you eat impacts your overall health -- including your heart. Eating a diet rich in fish or taking fish oil supplements is a heart-healthy habit all Americans can benefit from. Studies show that fish, because it's rich in omega-3 fatty acids, is effective in lowering heart disease risk.
Omega-3 Fatty Acids
In diet-speak, the word "fats" has a negative connotation. But not all fats are created equal, and omega-3 fatty acids are one of the better ones -- an unsaturated essential fatty acid. Omega-3's must be consumed because your body can't make its own. Found naturally in several foods, the biggest dose of it comes from eating fish. You can also take daily fish oil supplements for proven benefits. Omega-3's probably provide health benefits by reducing inflammation in the body.
Heart Benefits
Fish and fish oil supplements are associated with a long list of health benefits. Only some of them have been scientifically proved. According to the Medline Plus, fish oil is most likely effective for preventing heart disease and heart attacks. A 2009 study in "Cardiovascular Research" showed that supplemental fish oil decreased inflammation and prevented further heart disease. Fish oil should be taken in recommended doses for optimal heart health benefits; taking too much may increase the risk of stroke. Some experts believe fish oil is as effective as cholesterol-reducing "statin" medicines in reducing the risk of heart disease.
Recommendations
The American Heart Association recommends eating two servings of fatty fish, such as salmon or mackerel, two times a week. If you don't like fish, fish oil supplements are a good option. For lowering cholesterol, a contributor to heart health, 1 to 4 grams per day of fish oil is recommended, according to Medline Plus. Proper dosing of fish oil depends on your condition so you should speak to your doctor about consuming the correct amount. Don't ignore your diet when taking fish oil supplements. A study in the 2009 journal "Hypertension: Journal of the American Heart Association," found a diet high in fats cancelled the heart-healthy benefits of fish oil.
Considerations
Some side effects of fish oil include a fishy aftertaste, stomach upset, burping and nausea. Taking high doses of fish oil will not increase its healthy effects and may increase risk for other health problems. Those allergic to fish may be allergic to fish oil supplements, so take caution. Fish oil may interact with other medications, such as blood thinners like asprin. Be sure to ask your doctor about taking fish oil, espeically when taking any other medication. Fish oil supplements, though derived from fish, don't appear to be contaminated by mercury, notes Medline Plus. However, breastfeeding and pregnant women may be cautious about taking fish oil for this reason.
References
- Medline Plus: Fish Oil
- US Department of Health and Human Services: Women'sHealth.gov: Heart Healthy Eating
- PubMed.gov: Fish oil, but not flaxseed oil, decreases inflammation and prevents pressure overload-induced cardiac dysfunction
- American Heart Association: Benefits of fish oil cancelled by high-fat diet in lab study of heart failure
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