Omega-3 Fish Oil for the Heart
Research reveals that taking fish oil supplements can greatly impact heart health. Omega 3 helps improve an individual’s blood pressure, cholesterol and blood flow. It is also known to be helpful in promoting a healthy heart beat, in reducing blood clots, in controlling the growth of atherosclerotic plaque and in balancing triglyceride levels. Many clinical studies also revealed that omega-3 fatty acids can reduce one’s risk of experiencing repeat episodes of coronary heart disease.
Omega-3 fish oil is a rich contributor of EPA and DHA which can help reduce triglyceride levels and spare an individual from abnormal heart rhythms and heart attack.
Getting The Right Amount of Omega 3’s
You can include 2-3 servings of fish in your diet (that contains omega 3) on a weekly basis, as advised by The Heart Foundation. If you find it hard to include fish in your diet for some reason, you can just opt to take fish oil supplements daily.
- Normally, the recommended dose would be 500mg of fish oil supplements in a day which also means 500 mg of DHA and EPA. For those who have been diagnosed with any heart problems, they may take higher amounts of fish oil depending on the advice given by their health care provider.
The Best Sources of Omega-3 Fatty Acids
Good sources of omega 3 fatty acids may include sardines, albacore tuna, trout, herring, salmon and mackerel. However, avoid eating swordfish, tile shark, king mackerel and any other fishes that may contain mercury and other contaminants. It is also advised to put more importance on how fish is being cooked and prepared. Fried fish and any other fish recipes being offered in fast food restaurants may no longer contain the same benefits.
It is better to opt for broiled or baked fish. Furthermore, wild-caught fish are better sources of omega-3 fatty acids compared to farm-caught fish which may only provide harmful effects due to the pesticides, antibiotics and other chemicals being used by people in raising these fish. Nutritionists highly recommend that we should get our supply of omega-3 fatty acids from fish because fish is also a good source of some other important nutrients, before turning to fish oil supplements.
Side-Effects of Omega-3 Fish Oil
If you decide to take omega 3 fish oil supplements, limit your intake up to 3 grams only. Taking more than what is prescribed may increase your risks of suffering from bleeding. Some people do experience some side effects when taking fish oil supplements such as stomach upset, loose stools, fishy breath and nausea.
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