Fats and oils sit atop the food pyramid for good reason. If you consume too much of the wrong kinds of fats and oils, you may increase your risk of obesity, cardiovascular disease, type 2 diabetes and some cancers. Fish oil is one of the healthier fats. When taken in recommended amounts, it may help keep your heart healthy without any risk to the size of your butt.
Sources
The best source of fish oil is fatty fish, such as salmon, mackerel, herring, lake trout, albacore tuna and sardines. The American Heart Association recommends eating at least two servings of fish a week, especially these fatty fish, because they are a good source of protein and are high in omega-3 fatty acids. Fish oil supplements are another way to get the heart-healthy benefits of fish oil. They're widely available in stores and online and come in varying strengths.
Fats and Oils
Meat products tend to be high in saturated fats, which can increase cholesterol levels and increase your risk of cardiovascular disease. The omega-3 fatty acids in fish are a type of polyunsaturated fat, which may decrease your risk of heart disease by improving blood cholesterol levels. If you're worried about your weight, fish can also be a lower-calorie alternative at meals. A 3-oz. serving of 80% lean hamburger has 230 calories, while a 3-oz. serving of salmon has 175 calories.
Dose
Fish oil contains two kinds of omega-3 fatty acids -- docosahexaenoic acid, or DHA; and eicosapentaenoic acid, or EPA. The World Health Organization and other governmental health agencies recommend consuming 0.3 to 0.5 g of EPA+DHA daily. If you choose to meet that goal by taking fish oil capsules, you might need only one capsule a day, depending on the type of supplement you choose. Many manufacturers sell 1,000-g fish oil capsules that containing 0.3 g of EPA+DHA and have only 10 calories. You can help your heart and not worry about excessive calories adding pounds anywhere you don't want them.
Warning
Though you probably don't have to worry about your weight when it comes to fish oil, there are some other areas of concern. The American Heart Association warns that people taking more than 3 g of omega-3 fatty acids a day should do so only under a doctor's care. High intake of fish oil can cause excessive bleeding in some people. Fish oil supplements also can cause diarrhea, bloating, fishy burps and fish aftertaste.
Member Comments