Omega-3 fatty acids are an important nutrient that can help promote heart health. They are commonly found in fish oil, which is why many people take fish oil supplements to help reduce their risk of heart disease. Here’s what you need to know about fish oil and heart disease:
- How fish oil helps: Omega-3 fatty acids found in fish oil can help reduce inflammation, lower blood pressure, and improve cholesterol levels, all of which can contribute to heart disease.
- Types of omega-3 fatty acids: There are three main types of omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are found in fatty fish, while ALA is found in plant sources like flaxseed and chia seeds.
- Fish oil dosage: The American Heart Association recommends that adults consume at least two servings of fatty fish per week, which provides about 500 milligrams of EPA and DHA per day. If you don’t eat fish, you can take a fish oil supplement, but it’s important to talk to your doctor about the proper dosage.
- High-quality supplements: When choosing a fish oil supplement, look for one that has been purified and tested for contaminants like mercury and PCBs. Also, choose a supplement that contains at least 500 milligrams of EPA and DHA per serving.
- Other sources of omega-3s: In addition to fish and fish oil supplements, you can also get omega-3s from other sources like flaxseed, chia seeds, walnuts, and soybeans. However, these sources contain ALA, which is not as effective as EPA and DHA at reducing the risk of heart disease.
In summary, consuming gold omega 3 fatty acids from fish or high-quality supplements can help promote heart health by reducing inflammation, improving cholesterol levels, and lowering blood pressure. Talk to your doctor about the best way to incorporate omega-3s into your diet to support your heart health.