Fish oil contains large amounts of omega-3 fatty acids, which are essential for brain development and normal growth and development, according to the University of Maryland Medical Center. Fish oil is one of the most popular over-the-counter supplements and is taken for a variety of heart-health benefits. It can be consumed naturally, as well, by eating a variety of fatty fish such as salmon, herring and mackerel.
Sources
Your body does not produce omega-3 fatty acids, so it must rely on dietary sources to get them. Eating fatty fish or taking a supplement is the only way to introduce omega-3s into your body. Fatty fish such as Atlantic salmon, blue fin tuna and sardines are excellent sources of omega-3 fatty acids, according to the Cleveland Clinic. Each serving contains more than 1 mg of fish oil. Fish oil supplements are recommended if you want to take larger amounts of fish oil. The American Heart Association recommends that patients consume 1 mg of fish oil when suffering from heart disease. If you wish to lower triglyceride levels, 3 to 4 mg is recommended. Taking more than 3 mg of fish oil a day, however, is not recommended unless under the supervision of a health profession, warns the AHA.
Heart Benefits
Fish oil is touted for its heart-health benefits. Fish oil reduces your triglycerides, which are fatty substances in the blood. High triglyceride levels increase the risk of developing coronary heart disease; according to MedlinePlus, consuming fish oil may decrease triglycerides by up to 50 percent. Fish oil also decreases plaque buildup in your vessels, reduces the risk for blood clots and heart attack. Fish oil also slightly reduces your blood pressure. Do not stop taking blood pressure medications, however, without the guidance of your doctor.
Other Health Benefits
Though more research is needed, some health conditions also benefit from fish oil. Patients suffering from rheumatoid arthritis have found taking fish oil to decrease morning stiffness, and possibly decrease the amount of non-steroidal anti-inflammatory drugs needed to reduce pain levels, reports MedlinePlus. Women who suffer from severe pain during their menstrual cycle, known as dysmenorrhea, may reduce discomfort when combining fish oil and vitamin B12. Additional health conditions, which possibly benefit from increased fish oil include osteoporosis, depression and kidney problems.
Dietary Tips
Eating fatty fish is critical, but also the way you cook it. Pan-frying fish eliminates any health benefits of fish oil due to the high levels of fat. Fish oil contains large amounts of omega-3 fatty acids and is a healthy fat. When pan-frying fish, using less healthy oils such vegetable oils and butter increase the amounts of fat you are eating. Consuming large amounts of unhealthy fat increases cholesterol, weight and risk of heart disease. It is essential to bake, broil or grill fish and avoid large amounts of heavy creams, sauces and salt for fish to remain heart healthy.
Member Comments