Omega-3 Fatty Acids And Coronary Heart Disease: How Your Heart Benefits From Fish Oil | Cardiovascular Disorders and Diseases articles | Body & Health Conditions center

Diet is an important component of keeping your heart healthy. In Western countries in particular, the calorie and fat intake of an average person is very high. This, combined with the increasing prevalence of sedentary lifestyles, has contributed to the ongoing epidemic of heart disease. In fact, lack of exercise and diet are largely to blame for the alarming rate of of heart-disease related deaths all over the world.

So, what can I do to improve my diet for heart health?

The first you can do to protect your health is to focus on your diet and make important changes. Why? Because coronary heart disease, which can lead to heart attacks, is caused by atherosclerosis (a hardening and narrowing of arteries). Long-term fat intake causes plaque build-up in the blood vessels that supply oxygen to the muscles of the heart (coronary arteries). As time goes on, these coronary arteries become narrower, leading to a blockage that causes angina (chest pain) and even heart attack.

One of the things you can do is to incorporate more foods rich in omega-3 fatty acids. Omega-3s are a type of fat that your body needs but cannot make itself. Studies show that omega-3 fatty acids can help prevent coronary heart disease in health people and slow down the progression of the disease in people who already have it.

How much omega-3 fatty acids do I normally consume?

For an average American, 20 percent of their daily calories from fat will come from omega-3 and omega-6 fatty acids (mostly, omega-6 fatty acids).

What foods have omega-3 fatty acids?

There are several types of omega-3 fatty acids, but the ones that researchers recommend consuming are known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), as they are associated with reduced rates of coronary heart disease. So where do you find these types of omega 3s? These are often found in fatty fish, including:

Mackerel
Lake trout
Herring
Sardines
Albacore tuna
Salmon

Additionally, you can find EPA and DHA in alpha-linolenic acid, which the body can convert into omega-3s. However, its benefits are not yet clear. Alpha-linolenic acid is found in sources, such as:

Fish oil supplements
Soy or canola oil
Flaxseeds
Walnuts
Other nuts

How exactly do omega-3 fatty acids lower my risk of coronary heart disease?

Researchers believe that omega-3 fatty acids help lower your risk of heart disease by:

Reducing your risk of having an abnormal heart rhythm (which may cause sudden cardiac death)
Reducing your triglyceride (unhealthy fat) levels
Reducing plaques in your blood vessels
Reducing your blood pressure
Preventing inflammation of blood vessels and clot formation

How much omega-3 fatty acids do you need in a day?

If you don’t have heart disease, guidelines recommend that you have some type of fatty fish at least two times a week as well as that you include alpha-linolenic acid-rich foods in your diet. Fish is the best way to get your omega-3 fatty acids as it also contains other substances such as arginine, glutamine, and selenium which all benefit your heart and blood vessels.

Omega-3 fatty acids: Are there any risks?

While fatty fish, in general, is beneficial for overall health, there is a downside. Many fish contain large amounts of toxins such as mercury. This is especially true for the older, larger, predatory fish. It is important to check with your local health advisory committee regarding the safety of fish available in your area. It is especially dangerous for children and pregnant women to consume high levels of mercury. Everyone else should follow safety guidelines for fish consumption.

Specific fish to avoid include:

Shark
Swordfish
King mackerel
Tilefish (golden bass or golden snapper)

Fish that are low in mercury and are safer for consumption include:

Shrimp
Light tuna
Salmon
Pollock
Catfish

Some freshwater fish contain compounds known as polychlorinated biphenyls (PCBs), which can cause cancer, depress the immune system and cause issues with the central nervous system. Fish that can contain PCBs include:

Lake trout
Smelt
Freshwater bluefish
Salmon

Can I take fish oil supplements?

Many people chose to take over-the-counter fish oil supplements. These can also be prescribed by your doctor. Before you take fish oil supplements, you need to make sure that they contain a proper amount of EPA and DHA. You should consume between 150 and 500 mg/day of EPA and DHA to reduce your risk of coronary heart disease.

Make sure to discuss fish oil supplements with your doctor to make sure they are is right for you and your health. In some cases, prescription fish oil supplement can cause you have an upset stomach so you can try taking it with food or split up the doses.

What else can I do to reduce my risk of heart disease?

In addition to consuming omega-3 fatty acids as part of your diet, you also need to eat a diet that is high in vitamins, minerals and fiber. Stay at a healthy weight or lose weight if you are overweight and do moderate to intense physical activity most days of the week. Also, try to limit your intake of sugar and alcohol.

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