The healthy fats in fish, omega-3 fatty acids, have been getting a lot of positive attention lately. Unlike the saturated fats you've likely been told to avoid -- the type found in butter, cream, baked goods and the like -- fish oil is an unsaturated fat, making it healthy for your heart. According to the University of Maryland Medical Center, omega-3 fatty acids are necessary for healthy brain function, growth and development, and may reduce your risk of heart disease.This is likely because omega-3 fatty acids consumption is associated with healthier cholesterol levels.
Step 1
Eat at least two 3 oz. meals of fatty fish per week, recommends the University of Minnesota Extension. Types of fish rich in healthy oils include salmon, tuna, mackerel, lake trout, whitefish and herring. Two or more servings of these fish per week can lower your cholesterol and improve your cardiovascular health.
Step 2
Take a liquid fish oil supplement if you prefer not to consume fish oil through eating fatty fish. Liquid fish oil is available at nutrition and health-food stores. Look for a type labeled "purified" to be sure it is free of heavy metals, and keep the oil refrigerated to prevent rancidity. Dosage varies depending on brand of fish oil and the amount of the particular healthy acids they contain; discuss your appropriate dosage with your physician for best cholesterol-lowering results.
Step 3
Take a fish oil supplement in capsule form. Capsules are another convenient way to consume fish oil, especially if you don't like the flavor or consistency of the liquid form. The Harvard School of Public Health recommends a daily supplement dose of 500 mg per day; however, some heart disease patients may benefit from higher doses, so consult your doctor for personalized recommendations.
Things You'll Need
- Fatty fish
- Fish oil liquid supplement
- Fish oil capsule supplement
