What do Greenlandic Inuits and citizens of Tokyo have in common? More than you might think: Both groups have a low risk of heart disease and consume a lot of fish. Nutritionists now believe that the fact that such drastically different groups have similarly low rates of heart disease may not be a coincidence.
Fish is excellent for your heart whether you dwell in an igloo or a skyscraper. Not only is it high in protein and low in saturated fat, but it can also be a good source of omega-3 fatty acids, which are an important ingredient for a healthy heart.
Fish has risen to great prominence in the medical community in recent years. The time has come, according to an editorial in the American Journal of Cardiology, to add fish and fish oil supplements to the list of the recommended therapy for coronary heart disease. So, is it a good idea to store up salmon? Could fish oil capsules help you stay alive? Here’s all you need to know about fish and the heart.
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Omega-3 fatty acids, anyone?
Omega-3 fatty acids, which are found in all fish, are the key to these heart benefits. Omega-3 fatty acids are abundant in salmon and other fatty fish, and they’re not just good for you; they’re necessary for living. Omega-3 fatty acids are essential components of the membranes that surround every cell in the body. They also aid in the regulation of hormone and other chemical messenger flow.
Numerous studies have found that eating a diet high in omega-3 fatty acids is beneficial to one’s heart. Three recent studies found that these fatty acids helped protect the heart from “sudden cardiac death,” which accounts for half of all heart-related deaths. (This happens when the heart starts to beat irregularly and then stops.) The following is a summary of the findings:
According to a study published in the New England Journal of Medicine, healthy men with higher levels of omega-3 fats in their blood were less likely to die during a 17-year period than healthy men with lower levels of omega-3 fats.
According to the Journal of the American Medical Association, healthy women who ate fish five times a week or more had a 45 percent lower chance of dying of heart disease over the next 16 years than healthy women who ate fish less than once a month.
According to a study published in the medical journal Circulation, men who were given one gram (1,000 milligrams) of fish oil supplements daily were 53 percent less likely to die of sudden death than men who were given a placebo (false pill).
According to Meir Stampfer of the Harvard School of Public Health, who co-authored two of the papers, the evidence from the clinical trial is particularly compelling. When scientists add to that evidence “previous studies on human, animals, and cell cultures,” Stampfer told the journal Nutrition Action, “we can now claim that fish oils prevent arrhythmia [irregular heartbeat] and abrupt death.”
Omega-3 fatty acids, notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been shown in previous animal and cell research to assist the heart stay in rhythm and provide powerful protection against severe arrhythmias. They also improve “heart rate variability,” which is a crucial indicator of the heart’s strength and flexibility. Additionally, fats aid in the prevention of blood clots, the slowing of artery inflammation, and the regulation of triglyceride levels in the body, which are derived from fat and linked to heart disease.
Fish oil has also been shown in human trials to be able to swing the balance between life and death. A study of nearly 20,000 men published in the Journal of the American Medical Association found that eating fish at least thrice a week reduced the risk of cardiac arrest by half. A daily dish of fish lowered the two-year death rate by about 30%, according to the Diet and Reinfarction Trial, which included more than 2,000 male heart attack survivors. Patients who increased their fish consumption were also less likely to have another heart attack. And the pro-fish evidence keeps growing: a study of over 43,000 men published in the Journal of the American Medical Association on December 25, 2021, indicated that men who ate fish once a month or more had a 40% lower risk of specific forms of stroke.
Fish consumption in the United States is low
The issue is that the body cannot produce omega-3 fatty acids on its own, and the quantity in the American diet has decreased dramatically. Omega-3s can be found in a variety of seafood, but they’re particularly abundant in fatty fish, wild game, and free-range livestock, which aren’t exactly the most popular foods on today’s menu.
However, heart patients may not need to eat fish to reap the benefits of omega-3 fatty acids. A three-year study of 11,300 heart attack survivors discovered that fish oil supplements (the equivalent of around 850 milligrams of omega-3s per day, or less than one gram) reduced the risk of sudden cardiac arrest by 45 percent. The total death rate has decreased by 20%.
All of the research speaks to one conclusion: if you’re concerned about your heart, include seafood in your diet. (Vegetarians can increase their omega-3 intake by eating more dark leafy greens, seaweed, walnuts, and flaxseed oil unless they have bipolar disease.) If you have coronary heart disease or numerous risk factors for the condition, an extra boost of omega-3s can be extremely beneficial.
The American Heart Association suggests eating fish twice a week, with oily fish like salmon, tuna, herring, and mackerel producing the highest omega-3s. There is, however, a catch, as with so everything in modern life. For some people, eating too much deep-sea seafood can be dangerous.
Mercury from mining and industries has crept into waterways, contaminating nearly all fish and shellfish. Although the concentrations of mercury in most fish aren’t high enough to be dangerous, some fish have more mercury than others. Women who may become pregnant, women who are already pregnant, nursing mothers, and young children should avoid eating shark, swordfish, king mackerel, or tilefish, and should consume no more than one six-ounce can of albacore tuna per week, according to the Environmental Protection Agency and the Food and Drug Administration.
Salmon levels of potential carcinogens have some researchers concerned. When Indiana University researchers compared wild salmon to farmed salmon, they discovered farmed salmon had considerably greater levels of PCBs (polychlorinated biphenyls) and dioxins. Some studies have connected these chemicals to cancer. The experts suggest consuming no more than 1 to 2 meals of farmed salmon per month to be healthy, however wild salmon can be consumed up to 8 times per month.
Fish oil pills are causing a stir
According to Harvard Medical School’s Andrew Stoll, MD, in his book The Omega-3 Connection, “Every now and then, scientists find a chemical with revolutionary potential, one capable of curing previously incurable diseases and improving the quality of life for the rest of us. Omega-3 fatty acids, which are found in plain fish oil and were formerly abundant in our diet but are now scarce, could be such a chemical.”
Fish oil, ideally from the diet, is recommended by the American Heart Association (AHA). While healthy men and women should be able to acquire enough Omega-3s from two or more servings of fish per week, people with coronary artery disease may wish to discuss supplementation with their doctors because diet alone may not be enough. The American Heart Association notes that while research has indicated that supplements help prevent cardiovascular events such as death, nonfatal strokes, and heart attacks, the optimal amount is yet unknown. More research is needed to identify what is best for various cardiovascular problems.
According to the Berkeley Wellness Newsletter, healthy people should acquire their omega-3s from fish rather than supplements, citing an FDA warning that taking more than 3 grams of omega-3 per day can raise the risk of hemorrhagic (bleeding) stroke. However, people who do not consume enough fish in their diet should take up to a gram of fish oil every day, according to Nutrition Action, a reputable newsletter produced by the Center for Science in the Public Interest. Fish oil is extremely safe at such an amount, according to the study. They point out that most fish oil pills only contain 180 milligrams (0.18 gram) of EPA and 120 milligrams (0.12 gram) of DHA, implying that you’d have to consume more than 10 capsules each day to get to 3 grams.
Fish oil supplements are “generally acknowledged as safe,” according to the FDA, even at three times the recommended amount. A “fishy burp” and loose stools are the most typical side effects. To assist reduce them, take a modest amount with each meal rather than a large dose on an empty stomach. To avoid fatty acid oxidation, you should also take vitamin C and vitamin E supplements.
A few more words of caution
Make sure you read all of the labels. As an omega-3 source, avoid cod liver oil or any other oil derived from fish liver, as these can contain dangerous amounts of vitamin A. Also, 6 ounces of cooked Atlantic salmon can have 3 grams of omega-3 fats, 3 ounces of sardines can have up to 2.8 grams, and trout can have up to 2 grams. (Other types of fish have a serving size of fewer than 2 grams.) To avoid consuming more than 3 grams of omega-3s, skip the fish oil capsules on days when you consume salmon or a can of sardines.
Another issue is that fish oil can slightly raise your LDL cholesterol levels, which can block your arteries. The considerable reductions in triglycerides that omega-3s provide, according to the American Journal of Cardiology, readily offset this risk.
It’s likely that if you start taking fish oil for your heart, other sections of your body will benefit as well. Omega-3 fatty acids, according to recent research, may help relieve the symptoms of arthritis and some mood disorders, such as bipolar disorder, often known as manic depression.