What can you do to make your heart healthy? There are many foods, beverages and ingredients that support heart health, and one of them is fish oil. Fish oil, extracted from fatty fish like salmon, mackerel, and trout, has earned its reputation as a heart-friendly hero, especially for those battling cardiovascular disease (CVD). These fish are packed with omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—nutrients your body craves but can't produce on its own.

When it comes to heart health, fish oil supplements often steal the spotlight. A 2024 study in the journal BMJ Medicine, suggests that fish oil supplements might actually reduce this risk for those already dealing with cardiovascular disease.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Related story: What to Eat For A Healthy Heart

 

Omega-3 Fatty Acids

A 2021 Harvard study shows the two primary omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are predominantly found in fish and fish oil which help reduce the risk of cardiovascular events—such as heart attacks or strokes—in individuals with existing cardiovascular disease. These essential fats have long been recognised as key players in heart health, particularly for those already at risk.

Omega-3 fatty acids are nutritional powerhouses found in both marine and plant-based sources, it’s important to consume them directly through your diet, particularly from fatty fish. Omega-3 fatty acids offer a range of heart health benefits, including lowering triglyceride levels, potentially reducing the risk of certain arrhythmias, and possibly easing high blood pressure. While the evidence points to their positive impact on cardiovascular health, particularly in individuals with existing conditions, it's essential to approach omega-3 supplementation with a balanced perspective.  

The American Heart Association (AHA) recommends eating at least 2 servings a week of fish rich in omega-3s. A serving is equal to 100 grams. 

These essential fats come in three main types:

• Alpha-linolenic Acid (ALA): Found in plant oils such as flaxseed, soybean, and canola oils, ALA is an essential omega-3 fatty acid. Since your body can't produce ALA on its own, it's crucial to include it in your diet.
• Eicosapentaenoic Acid (EPA): Found primarily in oily fish like salmon and tuna, EPA plays a significant role in supporting heart health.
• Docosahexaenoic Acid (DHA): Also found in oily fish, DHA is vital for brain and eye health, in addition to its cardiovascular benefits.

 

Related story: Lifestyle Changes That Keep Your Heart Healthy, A Cardiologist Code

 

Benefits of Consuming Fish Oil For Your Heart

Fish oil is packed with omega-3 fatty acids, known for their heart-healthy benefits. Omega-3 fatty acids are a crucial type of polyunsaturated fat that your body relies on for building brain cells and supporting other vital functions. These powerhouse fats not only keep your heart in top shape and protect against stroke, but they also offer significant benefits if you’re already dealing with heart disease.

Omega-3s work wonders for your heart and blood vessels in multiple ways:

• Reduces triglycerides: These fats help lower triglycerides, a type of fat in your blood that can increase heart disease risk. A 2021 study issued in The Journal of Clinical Investigation reveals evidence supporting omega-3s and heart health centers on their ability to lower triglyceride levels. Triglycerides are a type of fat in your blood that gets stored as body fat. Elevated triglyceride levels can lead to fatty buildup in artery walls, which significantly raises the risk of heart attacks and strokes. By reducing triglycerides, omega-3s help keep your arteries clear and support overall heart health.
• Prevents arrhythmia: When your heart beats irregularly, it’s called an arrhythmia. While some arrhythmias are benign, others, like atrial fibrillation (AFib), can elevate the risk of stroke or more severe heart issues.  A 2021 research by the European Society of Cardiology suggests that increasing your intake of omega-3s might be linked to a reduced risk of developing arrhythmias. However, it's important to note that omega-3s are not a substitute for medical treatment when it comes to managing heart rhythm problems.
• Slows plaque buildup: Plaque, composed primarily of fat, cholesterol, and calcium, can build up in your arteries and restrict the flow of oxygen-rich blood throughout your body. A diet rich in fish and seafood is linked to a lower risk of heart attacks and strokes. Fish are low in saturated fat and high in omega-3 fats, which offer antioxidant and anti-inflammatory benefits. These omega-3s may also enhance the function of endothelial cells, which line your blood vessels. Fish oils help slow down the accumulation of plaque—a mix of fat, cholesterol, and calcium—that can harden and block your arteries.
• Lowers blood pressure: High blood pressure is a significant risk factor for heart attacks and strokes, but omega-3s might offer some relief. A 2023 study issued in the International Journal of Molecular Sciences has shown that higher doses of omega-3 fatty acids can lead to reductions in both systolic blood pressure (the pressure in your arteries when your heart muscle contracts) and diastolic blood pressure (the pressure in your arteries between heartbeats). This suggests that omega-3s could play a beneficial role in managing blood pressure and potentially reducing cardiovascular risks.

But that’s not all—omega-3s may also offer benefits beyond heart health, potentially aiding in the fight against cancer, easing symptoms of depression, reducing inflammation, and even helping with ADHD.

Omega-3s are more than just a nutritional buzzword; they’re proven warriors in the fight against heart disease. For people already dealing with CVD, incorporating these essential fats can be a game-changer, offering powerful anti-inflammatory benefits that can help manage high blood pressure, abnormal lipid levels, and even conditions like rheumatoid arthritis. As with any supplement, it’s crucial to consult with a healthcare professional to tailor your approach based on individual health needs and conditions.

 

Related story: 12 Heart-healthy Foods To Add to Your Diet

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.