Fish oil is rich in omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are considered essential fatty acids—they are needed for many important functions of the body such as producing certain hormones, but they cannot be made in our body. As such, we can only obtain essential fatty acids through our diet.
WORDS LIM TECK CHOON
Omega-3 fatty acids are said to play a significant role in promoting better heart health.
Specifically, they may help:
- Lower triglyceride levels
- Reduce blood pressure
- Prevent the formation of arterial plaques
All of the above are vital factors in reducing the risk of heart disease and stroke.
RESEARCHING THE EFFECTS OF FISH OIL ON HEART HEALTH
To evaluate the effects of fish oil consumption on heart health, a team of researchers from China analyzed data obtained from the UK Biobank study database.
The data covered a period from 1 January 2006 to 31 December 2010, with follow-up to 31 March 2021 and involved 415,737 participants between 40 and 69 years old.
What They Found
For people with cardiovascular diseases
- Fish oil supplements have been shown to help reduce the risk of serious heart problems, including preventing atrial fibrillation from progressing to major heart issues, heart attacks, or heart failure that can lead to death.
| The UK National Institute for Health and Care Excellence recommends that people with or at high risk of cardiovascular disease consume at least 1 portion of oily fish every week. |
For healthy people with no cardiovascular diseases
- Regular consumption of fish oil supplements (not fish oil) can increase the risk of atrial fibrillation.
- Atrial fibrillation is a condition in which the person experiences irregular and often rapid heart rhythm. It can lead to stroke, heart failure and other complications.
| Conventional wisdom is that we should obtain our nutrients first and foremost from diet, and turn to supplementation when we have difficulties obtaining certain nutrients from our diet. |
HOWEVER, DON’T BE SO FAST TO DITCH YOUR FISH OIL SUPPLEMENTS!
The investigators point out that they have conducted an observational study, which means that they observed and collected data on their subject matter, without conducting any experiments to investigate the matter further.
Because there was no experimental study done on this subject, the investigators do not have any insight on the actual mechanism of how fish oil could affect the function of the heart.
Hence, the investigators say that there is a need for more research to be done to verify their findings as well as to investigate in more detail the effects of fish oil on one’s heart health.
5 TIPS TO ENRICH YOUR DAILY DIET WITH OMEGA-3 FATTY ACIDS
- Aim to eat at least 1 to 2 servings of fatty fish, such as mackerel, sardines, and salmon, in your meals every week.
- Choose grilling or steaming your fish over deep frying, to preserve the healthy fats as much as possible.
- Not in the mood for fatty fish? Incorporate plant-based sources of omega-3 fatty acids such as chia seeds, flaxseeds, and walnuts into your diet. Add them to smoothies, salads, or yoghurt.
- When it comes to oils, pick those that are rich in omega-3 fatty acids such as flaxseed oil or canola oil, which are great for dressings or cooking at low temperatures.
- Look for fortified products such as bread, milk, or eggs that have added omega-3 fatty acids. These can help boost your omega-3 fatty acid intake without needing to significantly alter your diet.
| This article is part of our series on healthy eating to improve our physical and mental health. |
Reference: Chen, G., Qian, Z. M., Zhang, J., Zhang, S., Zhang, Z., Vaughn, M. G., Aaron, H. E., Wang, C., Lip, G. Y., & Lin, H. (2024). Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study. BMJ medicine, 3(1), e000451. https://doi.org/10.1136/bmjmed-2022-000451
