Our hearts are among the most vital organs in the human body, tirelessly pumping blood and oxygen throughout our body. Meanwhile, with changing lifestyles, heart-related issues remain one of the most common causes of death across the world. To support heart health, incorporating fish oil into our diet can provide essential omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and improve overall cardiovascular function[1,2].
“Did you know that cardiovascular disease claims the lives of over 17.9 million people annually, as per WHO?”
Keep reading as we delve deep into how fish oil can boost your heart health and reduce the risk of heart diseases.
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7 benefits of fish oil for your heart
1. Lowers triglyceride
High triglyceride levels in your blood can raise your chance of developing heart disease. Fish oil capsules contain omega-3 fatty acids, including EPA and DHA, which have been shown to lower triglyceride levels. They work by affecting liver enzyme activity, decreasing the production of very low-density lipoproteins (VLDL), which carry triglycerides[3,4].
2. Helps regulate blood pressure
Hypertension puts a strain on the cardiovascular system, which in some situations can lead to heart attacks and strokes. Omega-3 fatty acids present in fish oil capsules lower systolic and diastolic blood pressure by boosting nitric oxide generation and promoting vasodilation[5,6].
3. Reduces inflammation
Chronic inflammation is a major factor in the onset and progression of heart disease because it damages blood vessels and speeds up the accumulation of plaque. Consuming omega-3 on a regular basis can reduce systemic inflammation and help avoid cardiovascular problems [7,8]. Omega-3 capsules include fatty acids like EPA and DHA that reduce inflammation by blocking pro-inflammatory mediators [7,8].
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4. Helps maintain cholesterol balance
Omega-3 fatty acids improve cholesterol balance by raising HDL and decreasing LDL, or low-density lipoprotein [3,4]. Omega-3 or fish oil capsules may help improve High-density lipoprotein (HDL) also known as good cholesterol. HDL reduces the risk of plaque deposition in the arteries by removing excess cholesterol from the blood vessel. Omega-3 capsules can be beneficial for people who do not get enough of them through their diet[3,4].
5. Improves blood flow and vessel function
In addition to decreasing plaque accumulation, omega-3 fatty acids improve blood circulation and overall artery health. They help maintain the flexibility of blood vessels, ensuring they expand and contract efficiently to accommodate blood flow [5,6]. This improves oxygen flow to the heart and other organs, lowering the burden on the cardiovascular system [5,6].
6. Prevents irregular heartbeats (Arrhythmias)
Our hearts beat steadily in a natural rhythm, which is important to keep us alive. However, this rhythm can occasionally be disturbed, resulting in arrhythmias, which are abnormal heartbeats that can be life-threatening on some occasions. Omega-3 fatty acids present in fish oil capsules keep the electrical system of the heart constant, which lowers the likelihood of irregular arrhythmias [7,8].
7. Reduces the risk of heart attack and stroke
Heart attacks and strokes are often caused by blockages in the blood vessels, cutting off vital blood flow to the heart or brain. High doses of EPA present in Omega-3 capsules help reduce this risk by lowering triglycerides, improving blood vessel function, and preventing dangerous clot formation, making the possibility of heart attacks less likely. Therefore, omega-3 fatty acid capsules can be a valuable addition to a heart-healthy lifestyle[3-5].
Fish Oil Supplements vs. Food Sources
While omega-3s do exist naturally in foods like salmon, mackerel, and sardines, the majority of people don’t consistently get enough through food alone to realize the full benefits. With busy lifestyles, dietary restrictions, and varying food tastes, that isn’t always possible. Alternatively, Fish oil supplements provide a convenient, effective solution—with a specific, high-quality amount ensuring your body gets the right amount on a daily basis.
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Conclusion
Fish oil or omega-3 supplements offer a convenient and effective way to enhance heart health. From lowering the level of triglycerides and blood pressure, to reducing the risk of heart attacks and inflammation, these essential fatty acids are crucial to heart health. While omega-3s are useful, they need to be added as part of a heart-healthy lifestyle that also includes a balanced diet, exercise, and regular medical checkups. If you’re considering using omega-3 supplements, consult your medical professional to figure out the right dosage and type for your needs.
FAQs
What are the benefits of fish oil for men?
Fish oil helps support heart health, testosterone levels, muscle recovery, brain function, and prostate health. It can also reduce inflammation, benefiting men who engage in intense physical activity.
How long does it take for Omega-3 supplements to show results?
The effects of Omega-3 supplements vary by individual. While some people notice improvements in cholesterol levels within a few weeks, significant heart health benefits may take 2-3 months of regular use.
Can Omega-3 capsules replace a heart-healthy diet?
No, Omega-3 supplements should complement—not replace—a balanced diet. They work best when combined with healthy eating, regular exercise, and medical checkups.
How much Omega-3 should I take daily?
The recommended daily intake varies, but for general heart health, 250-500 mg of combined EPA and DHA is advised. People with high triglycerides may need higher doses, as prescribed by a doctor.
What is the best time to take fish oil supplements?
Fish oil is best taken with meals to improve absorption and reduce side effects like fishy burps. Many prefer taking it with breakfast or dinner for better digestion.
What are the top 5 benefits of fish oil?
Fish oil supports heart health, reduces inflammation, improves brain function, promotes eye health, and enhances skin hydration. Regular intake may also help with joint pain and cognitive decline.
Are there any fish oil side effects?
Fish oil or Omega-3 capsules are generally safe, but high doses may cause mild side effects like fishy aftertaste, digestive discomfort, or blood thinning. It’s best to consult a doctor before starting supplementation.
(The article is written by Ehsan Ur Rahman Siddiqui, Team Lead, and reviewed by Monalisa Deka, Senior Health Content Editor)
References
1. Harvard Heart Health. Omega-3 Fatty Acids and the Heart: New Evidence, More Questions.Heart Health.2021.Availabel online: https://www.health.harvard.edu/topics/heart-health
2. British Heart Foundation. Omega-3s and Your Heart. British Heart Foundation. 2023. Available online: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart
3. MedlinePlus. Omega-3s and Your Heart. MedlinePlus. 2023. Available online: https://medlineplus.gov/ency/patientinstructions/000767.htm
4. DiNicolantonio JJ, O’Keefe JO. The benefits of marine omega-3s for preventing arrhythmias. Open Heart BMJ. 2020;7(1):e000904. Available online: https://openheart.bmj.com/content/7/1/e000904?utm
5. National Institutes of Health (NIH). Omega-3 Fatty Acids – Health Professional Fact Sheet. NIH. 2023. Available online: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
6. Harvard School of Public Health. Omega-3 Fats: An Essential Contribution. Harvard School of Public Health. 2023. Available online: https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
7. American Heart Association. Omega-3 Fatty Acids and Cardiovascular Disease. American Heart Association. 2015. Available online: https://www.ahajournals.org/doi/10.1161/circulationaha.114.015176
8. Hoshi T, Wissuwa B, Tian Y, et al. Omega-3 fatty acids lower blood pressure by directly activating large-conductance Ca2+-dependent K+ channels. Proc Natl Acad Sci U S A. 2013;110(12):4816–4821. Available online: https://pmc.ncbi.nlm.nih.gov/articles/PMC3607063/