Fish oil has many known benefits. A substance literally derived from the oils of fish tissue, fish oil contains a variety of fatty acids known to enhance health. Whether taken as a supplement or ingested by including fish in the diet, clinical research has demonstrated the clear role of fish oil in the improvement of cardiovascular health. As a result, the American Heart Association (AHA) has made specific recommendations regarding the intake of fish oil.
American Heart Association Scientific Statements
In 2002, the AHA released a scientific statement on the intake of fish oil. Clinical research indicated a significant relationship between fish oil and reduced risk of cardiovascular disease. Several studies cited by the AHA demonstrated a decrease in the risk of heart attack, stroke, and cardiac-related deaths in those who regularly included fish oil in their diet. As a result, the Dietary Guidelines put forth by the AHA recommended at least two servings of fish per week.
Within the recommendations put forth by the AHA in 2002, there are specific suggestions for dietary intake. Moreover, the AHA has divided the general population into the categories of those without cardiovascular disease, those with documented cardiovascular disease, and those with elevated triglycerides.
Population Without Cardiovascular Disease
For people with no existing evidence of cardiovascular disease, the AHA recommends eating fish at least two times per week. Fatty fish are preferred, as they contain more of the beneficial oils. The AHA also suggests eating foods containing alpha-linolenic acid, such as soybean oil or canola oil. Also, foods such as flaxseed and walnuts are recommended by the AHA for this population.
Population with Documented Cardiovascular Disease
For patients in whom cardiovascular disease has already been diagnosed, the AHA recommends increased intake of fish oil. In particular, this population should take in approximately 1 g of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) each day. DHA and EPA, which are Omega-3 fatty acids, are the two major components of fish oil. The preferred method of intake is by way of ingesting fish with higher proportions of oils, though supplementation with fish oil capsules may be considered if approved by the patient's physician.
Population with Elevated Triglycerides
If a person has been diagnosed with elevated triglycerides, the AHA recommends even greater amounts of fish oil intake. Specifically, those in this population should consume 2 to 4 g of DHA and EPA each day. This amount of fish oil is commonly provided in the form of capsules under a physician's supervision.
Sources of Fish Oil
In addition to its recommendations regarding the intake of fish oil, the AHA provides information on specific sources of dietary fish oil. It seems that consuming fatty fish provides the most benefit for reducing the risk of heart disease. The AHA lists salmon, mackerel, herring, lake trout, sardines, and albacore tuna among its recommendations. The suggested serving size is 3.5 ounces of cooked fish or 3/4 cup of flaked fish.
Fish oil may also be ingested in the form of capsules. These supplements are available both over-the-counter, as well as by prescription when containing higher amounts of fish oil in each capsule.
Whether in the form of a capsule or by ingesting certain fatty fish, there are many benefits to the intake of fish oil.
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