It may seem like a supplement is recommended for just about every health concern these days. Increase your vitamin B12 intake if you're weary. If you are prone to bruises, consider taking iron supplements. Do you wish to have a more youthful appearance? Perhaps vitamin E will be of assistance. It's difficult to tell which supplements are really beneficial and which ones may not function as well as they say.
You may have heard a lot about the advantages of fish oil supplements for heart health. While studies have indicated that fish oil supplements may aid certain patients with heart problems, the true source of these cardiovascular advantages is a family of polyunsaturated fats known as omega-3 fatty acids. Here's all you need to know about omega-3 fatty acids, fish oil, and heart disease.
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What Are Omega-3 Fatty Acids?
Both marine and plant-based foods and oils contain omega-3 fatty acids. Omega-3 fatty acids are divided into three categories:
- Alpha-linolenic Acid (ALA) is a fatty acid present in plant oils such as flaxseed, soybean, and canola.
- Oily fish, such as salmon and tuna, contain eicosapentaenoic acid (EPA).
- DHA is a fatty acid present in oily seafood such as salmon and tuna.
ALA is an essential omega-3 fatty acid, which means your body cannot produce it and you must get it via your food. Because EPA and DHA may be created from ALA, they are not considered necessary; nevertheless, this process is inefficient and so cannot be depended upon to manufacture considerable levels of EPA and DHA.
Omega-3 Fatty Acids and Heart Health
Triglycerides should be kept at a minimum
The capacity of omega-3s to decrease triglyceride levels is the most consistent evidence supporting their role in heart health. Triglycerides are a form of fat that is present in the bloodstream and is deposited as body fat. High triglyceride levels have been related to fatty build-up in artery walls, raising your risk of heart attack and stroke.
Arrhythmia Risk is Reduced
Arrhythmia is a condition in which your heart beats irregularly. Some arrhythmias are innocuous, but others, like atrial fibrillation (AFib), might put you at risk for stroke or other severe cardiac problems. Although some studies have shown a correlation between greater omega-3 consumption and a lower incidence of arrhythmia, this is not an effective treatment for cardiac rhythm issues.
Plaque Formation is Slower
Plaque, which is largely made up of fat, cholesterol, and calcium, may build up in your arteries, preventing oxygen-rich blood from flowing freely throughout your body. Fish and seafood consumption has been linked to a lower risk of heart attack and stroke. Fish are abundant in omega-3 fats and low in saturated fat. Omega-3s have anti-oxidant and anti-inflammatory properties, and they may also enhance the function of the endothelial cells that line blood arteries, thus they may help prevent cardiovascular disease. However, clinical studies have yet to confirm this.
Blood Pressure Is Slightly Lower
High blood pressure increases the risk of a heart attack or stroke. The impact of omega-3 fatty acids on blood pressure may be beneficial. Higher dosages of omega-3s have been found to lower systolic blood pressure (the amount of pressure in your arteries during the contraction of your heart muscle) and diastolic blood pressure (the amount of pressure in your arteries between beats).
Including Omega-3 Fatty Acids in Your Diet
Apart from taking dietary fish oil supplements, there are numerous methods to enhance your omega-3 fatty acid consumption. Fish should be eaten at least once a week, according to the American Heart Association. Getting omega-3s through food rather than pills has been found in certain research to be more beneficial.
That's OK if you're a fish lover or just don't want to take fish oil pills. Many fish, including salmon, mackerel, tuna, herring, and sardines, naturally contain omega-3 fatty acids.
There's good news if you don't like seafood or the fishy flavor of fish oil supplements: Omega-3 fatty acids may also be found in plant-based foods and oils like:
- Flaxseeds, ground
- Walnuts Flaxseed oil
- Chia seeds are a kind of chia seed that
- Canola oil is a kind of vegetable oil that comes from the
- Soybean oil
- Soybeans
- Tofu
Omega-3s may also be found in fortified foods such as certain types of eggs, yogurt, juices, milk, soy drinks, and newborn formulae.
Final Thoughts
It's a leap to assume that taking a fish oil tablet can treat all of your problems, much alone all of your heart-related ailments. Your greatest chance is preventive care, which includes regular checkups, a balanced diet, and exercise.
When it comes to dietary supplements, however, omega-3s have the potential to reduce the risk of heart disease, albeit supplementation has yet to be shown in any demographic other than those who have recently had a cardiovascular event. Before adding omega-3s to your diet, check with your doctor to be sure they won't interact with any health concerns or drugs you're presently taking. You should be aware, as with any supplement, that they are not regulated by the Food and Drug Administration and may include poisons like mercury as well as undesirable compounds like saturated fatty acids.
