Fish Oil vs. Fish for Heart Health
The heart-healthy properties of fatty fish are relatively well-known but do fish oil supplements have the same benefit?
First, a quick review of the heart-healthy benefits of fish.
⦁ The nutrients in fatty fish best known for their heart benefits are omega-3 fatty acids.
⦁ Fish provide these fatty acids in two forms, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).
⦁ The body needs these fats and cannot make them on its own, so we must get them from our food.
⦁ The body uses omega-3 fatty acids to build cell membranes and a variety of hormones within the body.
⦁ Regular consumption of omega-3 fatty acids may also prevent heart disease and stroke.
⦁ Salmon, anchovies, and halibut have high amounts of omega-3 fatty acids. Leaner fish like tuna, shrimp, and scallops have lower amounts.
So do supplements have the same benefits?
Unfortunately, no, not all of the benefits associated with fish transfer to the supplement form.
Research shows that fish oil supplements have almost no impact on heart disease risk while individuals who consume fish at least twice a week have a much lower risk of dying from heart disease. For those seeking fish oil supplements to decrease their risk of heart disease, the supplements are unlikely to be helpful.
However, there are some benefits to fish oil supplements. Regularly taking these supplements may reduce blood pressure, decrease triglycerides, and decrease the soreness and stiffness associated with rheumatoid arthritis.
So what can the person who dislikes fish do?
Water-based plants like seaweed or spirulina have similar omega-3 profiles as fish (they contain DHA and EPA like fish do) and are vegetarian-friendly options. A third type of omega-3 fatty acid, Alpha-linolenic acid (ALA), is found in some vegetable oils, nuts, and leafy greens. A small amount of ALA is converted to DHA and EPA.
The takeaway?
Consuming omega-3 fatty acids from food is more likely to benefit your health than fish oil supplements. Aim for at least 2 servings of fish each week as part of a healthful diet.
**Always check with your primary care provider before taking a supplement as they may interact with current medications.**
References:
“Fish Oil.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 10 Aug. 2023.
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