Omega-3 in Consuming Fish To Better Heart

The omega-3 fatty acids found in fish are for cardiovascular health. Discover why the heart-healthy advantages of consuming fish generally outweigh any risks involved.

By Modern Wellness Clinic Staff

If you are concerned about heart health, having at least two servings of fish each week could help lower your risk of developing heart diseaseThe American Heart Association advises that individuals consume fish that is high in unsaturated fats at least twice a week. All types of fish provide a solid source of protein, vitamins, and minerals. However, fatty fish are particularly rich in omega-3 fatty acids. These omega-3s, along with other nutrients present in fish, can enhance heart health and potentially reduce the likelihood of dying from heart-related issues.

While some individuals may be apprehensive about mercury and other toxins in fish, the advantages of incorporating fish into a balanced diet typically outweigh concerns about contaminant exposure. Understanding how to address these apprehensions while adding a healthy portion of fish to your meals is crucial.

What Are Omega-3 Fatty Acids, and Why Are They Beneficial for My Heart?

Omega-3 fatty acids are a kind of unsaturated fat that may help reduce inflammation within the body. Inflammation can damage blood vessels, contributing to heart disease and strokes.

Omega-3 fatty acids may:

• Promote heart health by slightly reducing blood pressure.
• Decrease triglyceride levels in the bloodstream.
• Lower the risk of irregular heart rhythms.

Aim to eat at least two servings of fish each week, particularly those rich in omega-3 fatty acids, as this could diminish your risk of heart disease, particularly sudden cardiac death.

Does It Matter What Kind of Fish I Consume?

Various seafood options contain minor amounts of omega-3 fatty acids, but fatty fish deliver the highest quantities and seem to offer the greatest heart health benefits.

Excellent sources of omega-3-rich fish include:

• Salmon
• Sardines
• Atlantic mackerel
• Cod
• Herring
• Lake trout
• Canned light tuna

How Much Fish Should I Include in My Diet?

The U.S. Food and Drug Administration (FDA) endorses fish as part of a healthy diet for most people. However, certain groups should restrict their fish intake.

Most adults should aim for two servings of omega-3-rich fish weekly. One serving is roughly 4 ounces (113 grams), about the size of a standard deck of cards.

If you are pregnant, planning to conceive, or nursing, avoid fish known to be high in mercury, such as shark, swordfish, king mackerel, and tilefish. Limit your consumption of other fish to:

• No more than 12 ounces (340 grams) of fish and seafood per week.
• No more than 4 ounces (113 grams) of albacore tuna weekly.

You can still enjoy heart-healthy benefits from a variety of seafood that generally have low mercury levels, like salmon and shrimp.

Young children should also avoid fish that might have elevated mercury levels. It is recommended they consume fish from lower-mercury options once or twice a week, with a serving size of 1 ounce (28 grams) for children under two years, which increases as they grow.

To maximize the health benefits of fish, consider how it’s prepared. Healthier cooking methods include grilling, broiling, or baking instead of deep-frying.

Does Mercury Contamination Offset the Health Gains from Eating Fish?

Consuming excessive amounts of mercury-containing fish can lead to toxin accumulation in your body. For most adults, mercury exposure is unlikely to result in significant health issues. However, it can be extremely detrimental to the development of the brain and nervous system in unborn children and young kids.

Generally, the advantages of omega-3 fatty acids surpass the risks associated with mercury or other toxins. The main toxins found in fish include mercury, dioxins, and polychlorinated biphenyls (PCBs). The levels of these toxins vary depending on the type of fish and its origin.

Mercury is present in the environment naturally, but pollution from industrial activities can release mercury that accumulates in bodies of water. This can then enter the food chain for fish.

Fish absorb mercury from their environment, and larger fish tend to have greater mercury levels as they consume smaller fish. The longer a fish lives and feeds, the more mercury it can accumulate. Species known for higher mercury levels include:

• Shark
• Tilefish
• Swordfish
• King mackerel

Are There Additional Concerns Related to Fish Consumption?

Some research indicates that high levels of omega-3 fatty acids in the bloodstream might increase the risk of prostate cancer, while other studies suggest they may help prevent it.

These findings are not conclusive, and further studies are necessary. It’s advisable to discuss potential risks with a healthcare provider.

There are also concerns about farmed fish versus wild-caught fish. Farmed fish may be raised with antibiotics, pesticides, and other chemicals. However, the FDA states that the contaminant levels in farmed fish typically do not pose health risks.

Can I Obtain Similar Heart Benefits from Omega-3 Supplements or Other Omega-3 Foods?

It appears that consuming fish rich in omega-3s and other nutrients provides more heart health benefits than simply taking supplements. If you prefer not to eat fish, you can find omega-3 fatty acids in other foods, such as:

• Flaxseed and flaxseed oil
• Walnuts
• Canola oil
• Soybeans and soybean oil
• Chia seeds
• Dark leafy greens
• Cereals, pasta, dairy, and other products supplemented with omega-3s

However, the heart-healthy benefits from these alternatives do not seem as potent as those derived from fish consumption.