Omega-3 fish oil is safe, effective for cardiac patients
Omega-3 fats are good for your heart and your blood vessels, protecting you from a stroke and improving your health even if you have cardiac problems.
Omega-3s, a type of polyunsaturated fat, also build brain cells.
As for your heart, they reduce unwanted triglycerides, cut the chance of arrhythmia, and slow the accumulation of plaque that can block your arteries.
More benefits, per medline.gov, an official health-related website of the U.S. government:
- “They help to slightly lower your blood pressure.”
- They may help with cancer, depression, inflammation, and ADHD.
“Health experts are still discovering all the possible benefits of omega-3 fatty acids.”
Unfortunately, your body doesn’t make these vital fatty acids itself. You need to get them from certain fish or plant food, medline.gov notes.
Omega-3 sources
When it comes to omega-3, the top fish recommended are salmon, mackerel, albacore tuna, trout and sardines.
You should eat at least two servings per week of fish high in omega-3s, according to the American Heart Association. Each serving should be 100 grams (3.5 ounces).
“Oily fish, such as salmon and tuna, contain two kinds of omega-3s. These are EPA and DHA. Both have direct benefits for your heart,” medline said.
“You can get another kind of omega-3, ALA, in some oils, nuts, and plants. ALA benefits your heart, but not as directly as EPA and DHA.
“Still, eating nuts, seeds, and healthy oils as well as fish can help you get a full range of these healthy fats.”
Medline’s top picks for plant-based omega-3s are ground flaxseeds and flaxseed oil. Others are walnuts, chia seeds, canola oil and soy oil, tofu and soybeans.
Avoid mercury
Some fish contain mercury, which is a health risk, especially for young children and pregnant women.
The fish most likely to contain mercury are king mackerel, swordfish, tilefish and shark.
However, if you’re in your 40s or older, the benefits outweigh any risks of eating fish.
Supplements?
The best way to maximize your omega-3 benefits is from whole foods, which contain many other nutrients, too, most experts say.
But you may have trouble getting adequate omega-3s if you already are dealing with high triglycerides or heart disease or high triglycerides. In those cases, fish oil supplements might help. Be sure to check with your physician or pharmacist before taking this step.
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