Omega-3 Fatty Acids And Heart Health: What You Need to Know

Diet plays an important role in keeping your heart healthy. Foods containing omega-3 fatty acids should be mentioned in this regard. Omega-3 fatty acids are essential nutrients which are crucial for cell membrane structure, brain function, heart health, and eye health. Today, we will be looking at its role for the wellbeing of the heart. Read ahead.

To get a better understanding of this, the editorial team of OnlyMyHealth reached out to Dr Sanjay Bhat, Senior Consultant - Interventional Cardiology, Aster CMI Hospital, Bangalore and Dr Arun Chopra, Director Cardiology, Fortis Escorts Hospital, Amritsar.

What Are Omega-3 Fatty Acids? 

As per the Cleveland Clinic, omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform crucial functions in your body. Your body is unable to produce the required amount of omega-3s, which are essential nutrients. Therefore, they are acquired from the foods you eat. Omega-3 fatty acids help the cells in your body to function properly. They are also a vital part of your cell membranes. There are three types of omega-3 fatty acids:

• EPA (eicosapentaenoic acid) – It is also known as ‘marine omega-3’ because it is found in fish.
• DHA (docosahexaenoic acid) – It is also a ‘marine omega-3’ found in fish.
• ALA (alpha-linolenic acid) – ALA is the form of omega-3 fatty acids which is found in plants.

How Do Omega-3 Fatty Acids Affect the Heart?

Let us begin by understanding how omega-3 fatty acids affect the heart. “Omega-3 fatty acids are healthy fats that are very good for heart health when taken in the right amount. They help the heart work better and reduce the risk of heart disease. One major benefit of omega-3 fatty acids is that they help lower triglycerides, which are a type of fat in the blood. High triglycerides can increase the risk of heart problems,” explains Dr Bhat. 

A 2021 study, published in Lancet’s EClinicalMedicine journal, shared a meta-analysis of 38 randomised controlled trials. The findings mentioned that omega-3 fatty acids are linked with reduction of cardiovascular mortality and other cardiovascular outcomes. Shedding more light on this, Dr Chopra says, “The omega-3 fatty acids are classified as essential fats and this simply means that the body is incapable of producing them. One must consume these fatty acids in diet as they play a vital role in the health of the heart.”

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Sources Of Omega-3 Fatty Acids 

As per Harvard Health, the two main omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and these are found majorly in fish and fish oil. The American Heart Association has been recommending omega-3s from fish and fish oil for the past 20 years to reduce cardiovascular events such as heart attack or stroke. Our expert informs us on other sources of omega-3 fatty acids.

“Omega-3 fatty acids are mainly found in fatty fish such as salmon, mackerel, and sardines. Eating fish two times a week is often recommended. For people who do not eat fish, there are plant-based sources like flaxseeds, chia seeds, walnuts, and soybeans. Omega-3 is also available as fish oil or algae-based supplements, but these should be taken only after consulting a doctor,” says Dr Bhat.

According to the National Institutes of Health, omega-3s are found naturally in some foods and are added to some fortified foods. You can get adequate amounts of omega-3s by eating a variety of foods, including the following:

• Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines).
• Nuts and seeds (such as flaxseed, chia seeds, and walnuts).
• Plant oils (such as flaxseed oil, soybean oil, and canola oil).
• Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas).

How Much Omega-3 Do You Need Daily?

According to the Journal of the American Heart Association, roughly 3 grams of omega-3 fatty acids per day, either in food or supplement form, may be the optimal amount needed to help reduce blood pressure. The finding was published after analysing dozens of studies that looked into the relationship between blood pressure and two omega-3 fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – which are found in seafood like salmon, tuna, sardines, trout, herring, and oysters. DHA and EPA can also be taken together in the form of supplements.

The American Heart Association recommends individuals without a history of heart disease to consume at least two servings of fish per week (6 ounces to 8 ounces total). Those who have heart disease or high triglyceride levels, they may benefit from consuming even more omega-3 fatty acids. 

Benefits Of Omega-3 Fatty Acids For Heart

A 2024 report in the National Heart, Lung, and Blood Institute (NHLBI), shared findings published in the New England Journal of Medicine in 2018, which showed that taking 1 gram of omega-3 supplements daily did not significantly lower the overall risk of major cardiovascular disease (CVD) events (such as heart attacks, stroke, and CVD death). However, when researchers further analysed the data and looked at those who consumed higher amounts of fish versus lower amounts of fish before taking supplements, they discovered that higher omega-3s were associated with a statistically significant 19% reduction in major CVD events.

Speaking about its benefits, Dr Bhat lists down the following:

• Omega-3s help reduce inflammation in the body, which is linked to heart disease.
• They can slightly lower blood pressure and help keep the heart rhythm steady, reducing the chance of irregular heartbeat.
• In some people, they may also help improve overall cholesterol balance by slightly increasing good cholesterol (HDL).

Adding to this, Dr Chopra shares, “The benefits of omega-3 fatty acids include the reduction of triglycerides, which is a type of fat found in the blood. These fats, if high in the blood, can contribute to heart disease. The omega-3 fatty acids can also help lower blood pressure and protect from abnormal heart rhythms. In addition, they can slow down the formation of plaques in the arteries.”

Who Should Avoid Omega-3 Fatty Acids? 

Omega-3 fatty acids are not suitable for everyone. Dr Bhat lists down who should avoid it:

• Omega-3 fatty acids may not be suitable for everyone. People who have bleeding disorders or are taking blood-thinning medicines should be careful, as omega-3 can increase the risk of bleeding.
• Those who are allergic to fish should avoid fish-based sources and choose plant or algae-based options.
• High doses of omega-3 supplements can also cause side effects like stomach upset or a fishy aftertaste.
• Pregnant women and people with certain medical conditions should talk to a doctor before starting supplements.

Many people also take omega-3 fatty acid supplements, but are they safe? “Although the consumption of these essential fatty acids is considered safe, their supplement intake should be done in a cautious manner,” shares Dr Chopra.

Tips To Add Omega-3s In Your Daily Diet

The American Heart Association recommends a dietary pattern that can help you include omega-3 fatty acids into your daily routine the right way:

• Add healthy sources of proteins in your diet, mostly from plant sources.
• Eat fish and seafood regularly.
• Substitute fat-free and low-fat dairy products in place of full-fat versions.
• Choose lean and unprocessed meats  (especially those who eat meat or poultry).

When To Consult A Dietician

While omega-3 fatty acids have a host of benefits for the heart, one should always consult a professional before adding them to the daily diet. “People who are on blood-thinning medications, have fish allergies, and heart rhythm problems (among other issues) should always seek the advice of a doctor before consuming these in higher doses,” warns Dr Chopra.

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Conclusion

In simple terms, omega-3 fatty acids are helpful for heart health when taken in a balanced way through diet or under medical guidance. The best way to derive the benefits of these essential fatty acids is through a balanced diet.