Do You Know That Omega-3s Fish Oil Is Good for Our Heart Health?

Omega-3s fish oil contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that are beneficial for our heart. Researches have shown that it can help to:

     • Lower blood pressure
     • Reduce the level of triglyceride
     • Reduce the risk of heart attack and stroke
     • Reduce the risk of cardiac death

How Much Omega-3 Fish Oil Should You Take?
The American Heart Association (AHA) has set a daily intake of 3 grams of fish oil and it is considered to be safe.


Are There Side Effects for taking Omega-3s Fish Oil?
Yes, the side effects include:
     • Fishy taste in the mouth
     • Fishy breath
     • Nausea
     • Stomach upset

If you consume more than 3 grams per day, it may increase the risk of bleeding.

Should You Eat More Fish?
AHA recommends everyone to consume fish daily to get omega-3s in your diet. Fishes that are loaded with omega-3s are salmon, mackerel, sardine, tuna and herring. For those who do not like to consume fish, you can consider taking supplements to fulfil the needs of omega-3s in your body.


What Are the Other Health Benefits of Omega-3 Fish Oil?
Eye health – DHA is a major structural component of your retinas, which helps to prevent macular degeneration (vision impairment and blindness) (2).
Fight inflammation – Chronic inflammation can lead to another chronic condition such as heart disease, cancer, and many other diseases. Studies have shown that omega-3s can reduce inflammation, such as inflammatory eicosanoids and cytokines (3).
Improve mental disorders – People who are suffering from psychiatric disorder has been reported to have low omega-3s consumption. A study has suggested that omega-3s supplement can help to reduce the frequency of mood swings and relapses in schizophrenia and bipolar disorder (4).


References:
1. Merle, B. M. J., Benlian, P., Puche, N., Bassols, A., Delcourt, C., Souied, E. H., … Turquois, I. (2014). Circulating omega-3 fatty acids and neovascular age-related macular degeneration. Investigative Ophthalmology and Visual Science. https://doi.org/10.1167/iovs.14-13916
2. Calder, P. C. (2006). n-3 Polyunsaturated fatty acids, inflammation, and inflammatory diseases. American Journal of Clinical Nutrition. https://doi.org/10.1093/ajcn/83.6.1505s
3. Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity. https://doi.org/10.1155/2014/313570