Fish Oil For Heart Health (Science Backed Facts 2023)
If you have ever searched for options for cardiovascular health, fish oil supplements must’ve popped up among them. Fish oil for health benefits has long been known.
Packed with omega-3 fatty acids, fish oil has become a popular choice for cardiovascular support. It can help lower blood cholesterol and plaque buildup in arteries as well as lower blood pressure. For these reasons and more that we will discuss in this article, the fish oil industry stashes billions of dollars annually.
Read this blog to learn more about omega-3 fatty acids and fish oil's benefits to heart health.
Which Component Present In Fish Oil Is Good For Heart?
Omega-3 fatty acids, such as EPA and DHA, present in fish oil, have been extensively studied for their heart-healthy benefits. These essential fatty acids help reduce triglyceride levels, lower blood pressure, decrease inflammation, improve blood vessel function, and support overall heart health. Including omega-3 fatty acids in your diet or as a supplement can be beneficial for maintaining a healthy heart.
What are Omega-3 Fatty Acid?
At the core of fish oil's reputation lies its rich content of omega-3 fatty acids. These essential fats cannot be produced by the body and must be obtained through dietary sources.
While omega-3 fatty acids can be found in various foods, fish is one of the richest sources. Let's explore the types of omega-3 fatty acids found in fish and the benefits they offer.
Eicosapentaenoic Acid (EPA):
EPA is a type of omega-3 fatty acid primarily in fatty fish like salmon, mackerel, sardines, and trout. It is well known for having strong anti-inflammatory effects.
This fatty acid is essential in lowering inflammation. Additionally, EPA is known to enhance mental and cognitive health.
Docosahexaenoic Acid (DHA):
Docosahexaenoic Acid (DHA) is another crucial omega-3 fatty acid found commonly in fish. It is an essential part of cell membranes, particularly in the retina and brain.
DHA is crucial for healthy brain growth and function, especially during pregnancy and early childhood. It supports memory, cognition, and overall brain health in adults.
DHA also contributes to the preservation of good vision and has been associated with a lower risk of age-related macular degeneration.
Alpha-Linolenic Acid (ALA):
Alpha-Linolenic Acid (ALA) is a plant-based omega-3 fatty acid that can also be found in some leafy green vegetables, nuts, and oils. Fish is not a direct source of ALA.
ALA can be converted into EPA and DHA even though the rate of conversion is low. Fish remains a more effective and direct source of EPA and DHA.
Fish Oil for Heart Health: Potential Benefits
Even though evidence of fish oil supplements in preventing heart disease is scarce, it can help reduce certain risk factors for cardiovascular complications. Here are some of the potential benefits of using fish oil:
Reducing Triglycerides Levels
One of the major benefits of fish oil is its ability to reduce triglyceride levels in the blood. These are the type of fat that gradually accumulate in the blood vessels due to an unhealthy diet. Having higher levels of triglycerides is linked with stroke. Fish oil can effectively accelerate the catabolism of fat particles believed to be the marker of future cardiac arrest.
Alleviating Inflammation
The immune system uses inflammation as a defense response, but excessive levels can lead to a variety of health problems, including heart complications. It boosts plaque buildup in the blood vessels, which, when loosened, can form blood clots. This increases the likelihood of heart disorders, heart attacks, and stroke.
The anti-inflammatory properties of fish oil supplements enable users to reduce inflammation that results from immune responses in a matter of time. Thus, reducing heart disease risk.
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Controlling Blood Pressure
High blood pressure is a common heart health problem. It can damage arteries by reducing their elasticity, which reduces the blood flow and oxygen to your heart, leading to heart disease. Fish oil can help maintain healthy blood pressure.
Does Fish Oil Reduce Plaque In Arteries?
Arterial plaque, also known as atherosclerotic plaque, is a buildup of cholesterol, fatty substances, cellular waste, and calcium in the arteries. Over time, this plaque can narrow the arteries and impede the flow of blood, potentially leading to serious cardiovascular complications such as heart disease and stroke.
Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish oil, have been extensively studied for their potential cardiovascular benefits.
As established above, these essential fats possess anti-inflammatory properties and can help regulate blood clotting and blood pressure. These mechanisms have led to the hypothesis that fish oil might also reduce arterial plaque.
Some studies suggest that omega-3 fatty acids, when consumed in high doses, can impact on reducing plaque progression or stabilizing existing plaques.
Several factors may influence the effectiveness of fish oil in reducing arterial plaque, such as dosage, duration of use, and individual variations.
Fish Oil & Heart Palpitations
Fish oil is generally considered safe for most people when taken in recommended doses. However, in rare cases, some individuals may experience side effects, including heart palpitations. Palpitations are a sensation of an abnormal heartbeat, often described as a rapid, fluttering, or pounding sensation in the chest.
Fish oil supplements may cause heart palpitations in some people due to their blood-thinning effect, which can affect the heart's rhythm. Additionally, some people may be allergic to fish oil or the gelatin capsules used to encapsulate the supplement.
If you experience heart palpitations or any other concerning symptoms after taking fish oil supplements, you should stop taking them and consult with a healthcare professional.
Which Is Better For Heart Coq10 Or Fish Oil
CoQ10 and fish oil both benefit heart health, but one may be slightly better. CoQ10 produces energy and protects the heart from oxidative stress. Improves cardiovascular health. However, fish oil, rich in omega-3 fatty acids like EPA and DHA, has been extensively studied and shown to lower triglycerides, blood pressure, and heart function. Fish oil outperforms CoQ10 in multiple heart health markers.
Conclusion
Fish oil, with its omega-3 fatty acids, has emerged as a promising supplement for supporting heart health. The scientific evidence suggests that fish oil may offer several potential benefits, including reducing the risk of cardiovascular events, managing inflammation, and maintaining healthy blood pressure levels.
However, it is important to remember that fish oil supplementation should be approached as part of a comprehensive cardiovascular wellness plan, which includes a healthy lifestyle and regular medical check-ups.