If you have heart disease or are at risk for it, you may want to consider fish oil as part of your vitamin and supplement regimen. The American Heart Association supports fish oil as part of a heart healthy diet, so it is definitely something you want to include if you are at risk. However, there are some side effects from it that need to be discussed with your doctor first. Before you start eating more fish or supplementing yourself, ask your doctor for some guidance. It is important to supplement safely.
Types of Fish Oil
Omega-3 fatty acids are found in fish oil and in some plant and nut oils. They are essential for body functioning, but are not created by the body. According to the University of Maryland Medical Center, some types of fish that contain these oils are lake trout, sardines, albacore tuna and salmon. These foods contain two important Omega-3 fatty acids, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Both have shown promise in the fight against heart disease. Another Omega-3, Alpha-linolenic acid, or ALA, can be found in tofu, soybeans, canola oil and walnuts.
Servings Per Day
The best way to get Omega-3 fatty acids is to try to incorporate them into your diet. However, this may be challenging for you, or your doctor may want you to take more than it would be possible for you to consume. In this case, fish oil supplements are necessary. The American Heart Association recommends that patients without heart disease should eat fatty fish at least two times per week. Each serving should be 3.5 oz. and should be baked or broiled, not fried. Use low sodium flavorings to augment the taste. If you have heart disease, consume 1g of EPA and DHA per day or take a supplement as your doctor prescribes. A 3 oz. piece of salmon contains 1 g of Omega-3. If you are trying to lower your triglycerides, you would need 2 g to 4 g of EPA and DHA. Your doctor would likely need to advise you regarding a supplement in this case.
Fish Oil Adverse Effects
There are some adverse side effects that you should be aware of when taking fish oil supplements. Burping, nausea and an unpleasant taste are only part of the problem. According to the University of Maryland Medical Center, you should exercise caution when taking fish oil and a blood thinner because there is a risk for increased bleeding. You should also not take more than 3 g of fish oil without your doctor's permission because it can increase your bleeding time. There is a risk of high levels of mercury from eating some fish. Children and pregnant women are encouraged to stay away from the high mercury fish, such as shark and king mackerel, and eat lower mercury fish, such as light tuna and salmon. For all other populations, the benefits outweigh the risks.
Fish Oil and Heart Disease
The reason fish oil gets a lot of media attention is because it has shown tremendous promise in reducing some of the risk factors of heart disease. According to the University of Maryland Medical Center, studies have shown that EPA and DHA lower triglycerides, decrease the risk of abnormal heart rhythms and help to reverse hardening of the arteries, or atherosclerosis. It has also shown promise in preventing strokes by guarding against plaques and clots in the arteries of the brain.
Member Comments