Every day, Millions of people from all over India take fish oil supplements in the hope that will protect them from heart diseases.
Omega-3 is a kind of fat found in seafood, nuts, fish and plant oils.
Omega-3 fatty acids are vital nutrients that are important in preventing and managing heart disease.
What Are Omega-3s?
More specifically, omega-3 fatty acids are of three main types: alphalinolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
The American Heart Association (AHA) suggests that everyone eats fish at least twice a week.
Salmon, lake trout, mackerel, herring, sardines, and tuna are especially rich in omega-3 fatty acids.
Is omega-3 fish oil is safe?
The AHA recommended that 3 grams of fish oil taken daily in supplement form is considered safe. Don’t take more than that unless you consult it with your doctor first.
Omega-3s and Heart Health
Slightly Lower Blood Pressure
Heart attack and stroke can be caused due to the High blood pressure the effects of omega-3s on blood pressure can be favorable.
Diastolic blood pressure (amount of pressure in your arteries between beats) and systolic blood pressure (amount of pressure in your arteries during the contraction of your heart muscle) have both been shown to be decreased when individuals have been given overdoses of omega-3s.
Triglycerides are a type of fat found in your blood and are stored as body fat. When High levels of triglycerides have been connected with fatty build- up in the artery walls, which increases your risk of heart attack and stroke.
Hence most consistent evidence for omega-3s and heart health is their ability to lower triglyceride levels.
Reduced Risk of Arrhythmia
When your heart beats abnormally, it is referred to as an arrhythmia. Some arrhythmias are harmless but others, such as atrial fibrillation (AFib), can increase the risk of stroke or other serious heart issues. Some studies have shown a link between increased intake of omega-3s and reduced risk of arrhythmia, though this is not an effective medicine to treat heart rhythm problems.
Slower Rate of Plaque Buildup
Plaque — made up mostly of fat, cholesterol, and calcium — can accumulate in your arteries, limiting the flow of oxygen-rich blood throughout your body. A diet rich in fish and seafood has been associated with a reduced risk of heart attack and stroke. Fish are high in omega-3 fats and low in saturated fat. Omega-3s have anti-oxidant and anti-inflammatory effects and may also improve the function of the endothelial cells that line blood vessels, so intake might have benefits for cardiovascular disease, but this has not been well-established in clinical trials yet.
Adding Omega-3s to Your Diet
If you’re a fish-lover – or just don’t feel like taking fish oil in pill form- that’s fine. Omega-3s are obtained naturally in many fish, particularly: mackerel, herring, tuna, Oyster, salmon and sardines.
If you are not like seafood – or the fishy aftertaste of fish oil supplements – there’s good news: omega-3s are also found in plant-based foods and oils such as:
Walnuts, Flaxseed oil, Soybean oil, Canola oil, Soybeans, Flaxseeds, Chia seeds, Avocados, Tofu
Fortified foods, you can also add yogurt, eggs, juice, milk, and soy drinks, may also have omega-3s.
To say that taking a fish oil capsule will cure all of your ailments, or even cure all of your heart-related ailments, is a stretch. Preventive care — including regular check-ups, a healthy diet, and exercise— is your best bet.
Kalaivani is a content writer in Pulse Pharmacy, the most trusted online medicine sellers in India. Kalaivani is exclusive in guest blogging, blog publishing, and social media campaigns. She loves to publish blogs and a winner in social media campaigns. She believes in the fact that being healthy and fit isn’t a trend, it’s all about lifestyle. She specializes in topics like health benefits, medical issues as well as medical news. An enthusiast who prompt the readers to have a healthy lifestyle.