Imagine you are short of breath. You begin to sweat and feel nauseated. You feel a tightening sensation in your chest. Pain may move up into your jaw, down your neck and into your arms. Studies show that fish oil may help prevent the development of atherosclerosis and help you avoid experiencing these symptoms of a heart attack.
Omega-3 Fatty Acids
Salmon, mackerel and other fish are sources of fish oil. Fish oil supplements come in pill or liquid form. Fish oil contains the polyunsaturated fats omega-3 fatty acids, which are essential fatty acids because the body does not produce them. Types of omega-3 fatty acids include alpha-linolenic acid, docosahexaenoic acid and eicosapentaenoic acid. Unlike DHA and EPA, ALA is derived from vegetable oils in some seeds. ALA is converted into EPA and DHA in the body. EPA and DHA supplements require no conversion.
Omega-3 fatty acids decrease inflammation in the body, lower blood pressure, improve weight loss and decrease heart disease risk. A study by the Department of Medicine at Massachusetts General Hospital and Harvard Medical School showed that the reduction in cardiovascular deaths from eating fish was largely the result of the prevention of sudden cardiac death by omega-3 polyunsaturated fatty acids in fish oil.
Atherosclerosis
Arteries carry oxygenated blood to the heart. Atherosclerosis develops when plaque builds up around artery walls after years of consuming a diet high in saturated fat. The buildup narrows the passage in which blood flows, decreasing the amount of blood and oxygen that reaches the heart muscle. Decreased oxygen into the heart increases your risk of a heart attack.
Fish Oil's Protective Effects
"The American Journal of Clinical Nutrition" published a study report in 2000 that showed a 29 percent reduction in mortality in post-heart attack individuals who ate omega-3-rich fatty fish at least twice a week. In 2010, another study in "The American Journal of Clinical Nutrition" found that supplementing EPA and DHA lowers triglycerides by 27 percent.
Intake Recommendations
The U.S. National Library of Medicine recommend up to 3 grams of fish oil per day. As with any supplement, fish oil carries potential risks and side effects. Fish oil over 3 grams per day may contribute to increased bleeding, nausea, loose stools and even bad breath. Consuming fish oil from food sources rather than supplements offers the additional benefit of adding protein, vitamins and minerals to the diet.
References
- "Journal of Cardiovascular Medicine"; Prevention of Sudden Cardiac Death . . .; A. Leaf; Setp. 2007
- National Heart Lung and Blood Institute: What Is Atherosclerosis?
- "The American Journal of Clinical Nutrition"; n-3 Fatty Acids and the Prevention of Coronary Atherosclerosis; C. von Schacky; Jan. 2000
- "The American Journal of Clinical Nutrition"; Dose-response Effects of Omega-3 Fatty Acids; Ann C. Skulas-Ray, et al.; Nov. 2010
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