Fish oil is one of the most commonly consumed supplements among adult Americans. Fish oil is made of omega-3 fatty acids, which your body does not produce. In order to receive the recommended amount of omega-3 fatty acids, we must receive them through diet. Healthy adults with no history of heart disease and have a normal range cholesterol are recommended to eat fatty fish twice a week. Patients with heart disease may consider taking a supplement. Discuss taking fish oil with your medical doctor and understand the best type of fish to include in your diet.
Healthy Adults
If you are in relatively good health and do not suffer from heart disease, adding fatty fish into your diet twice a week gives your body ample amount of fish oil. Fish oil coming directly from food decreases your cholesterol and triglyceride levels. As a result, your body is less likely to suffer from heart disease or stroke. According to the American Heart Association, eating 3.5 oz of fatty fish provides the necessary omega-3 fatty acids necessary for brain function as well as growth and development. The Cleveland Clinic suggests cold-water fish such as wild salmon, tuna, mackerel, herring and sardines, which are all high in omega-3 fatty acids. Fish with the highest amount of omega-3 fatty acids include Atlantic salmon or herring, which contain 1.9g per 3 oz. Three oz. of blue fin tuna has 1.5g of omega-3 fatty acids. The same serving size of canned sardines with tomato sauce contains the same amount. Fish should not be fried, because the health benefits are canceled out with the extra amount of fat included in the cooking method. Instead, opt for baking or grilling fish.
Cholesterol and Triglyceride Levels
Cholesterol levels include HDL, LDL and triglyceride levels. Taking fish oil decreases LDL cholesterol levels, also known as "unhealthy" cholesterol. High LDL levels of cholesterol cause fatty substances in the blood to deposit directly onto the arteries causing hardening of the arteries and plaque to form. Fish oil breaks up these fatty substances and allows the liver to break down the fatty substances as they are flushed from the body. Fish oil also increases HDL levels, or "healthy" cholesterol. This cholesterol clears the arteries of plaque and decreases the risk of heart attack and stroke. It is important to monitor cholesterol levels by having regular blood tests taken to ensure the fish oil is effective. There are no visible symptoms of high cholesterol levels.
Additional Health Benefits
Fish oil may also treat symptoms of other health conditions. Patients suffering from rheumatoid arthritis have found fish oil to relieve morning stiffness in joints. Fish oil seems to slightly widen blood vessels and slowly decrease high blood pressure. Women who suffer from painful menstruation, also known as dysmenorrhea, report decreased symptoms when taking fish oil in combination with vitamin B12. Additional conditions where fish oil may be beneficial includes osteoporosis, ADHD in children and stroke.
Warning
Fish oil decreases the blood's clotting response. The University of Maryland recommends not taking more than 3g of fish oil unless under the care of a medical doctor. Taking excess fish oil may cause skin bruising as well as nosebleeds and internal bleeding. In rare occurrences, you may suffer from hemorrhagic stoke. Blood vessels in the brain may also rupture.
Member Comments