Nutritionists recognize fish oil for its abilities to reduce triglycerides, lower blood pressure and help prevent heart disease and stroke. It may also be beneficial to those who are at risk of coronary heart disease. You can obtain fish oil through food and supplements. Consult your doctor before starting any new diet or supplement.
Nutrition Facts
Take note of the differences between taking a supplement versus consuming fish oil from your food. An average fish oil supplement may contain about 10 calories, 1 g of fat and 0.34 g of omega-3 fatty acids. An average 4-oz. salmon fillet contains about 100 calories, 2.5 g of fat and 1.2 g of omega-3 fatty acids.
Fish Oil and Omega-3
Fish oil contains omega-3 fatty acids that work in your body to reduce swelling and inflammation and resist the buildup of plaque that can cause a hardening of the arteries. Fish oil can be beneficial for the prevention of heart attack or stroke. The body cannot produce omega-3 fatty acids, so you must get this nutrient from your food or supplements.
Recommendations
Some researchers suggest consuming at least 2 to 3 oz. of nonfried, fatty fish per week such as mackerel, tuna, sardines, trout and herring. Eating these servings will provide you with the minimum recommended intake of omega-3 fatty acids. Fish is also a good source of protein.
Food vs. Supplement
Those at risk of coronary heart disease or hypertriglyceridemia may benefit from a higher dosage than the recommended daily allowance, one that may be difficult to achieve by diet. Also, the presence of mercury, an environmental contaminant found in some fish, may warrant the use of supplements in those consuming large amounts of fish.
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