Want a Healthy Heart? Eat Fish! There’s No Questioning this Research

You’ve probably heard that eating fish is good for you. But did you know that the benefits of fish—and the omega-3 fatty acids found in fish—are so solid that even the American Heart Association recommends them?

Recommended for All

            The American Heart Association (AHA) is so confident of the benefits of fish and fish oils that it heartily recommends them for healthy people, and for those at risk of cardiovascular disease or who already have cardiovascular disease. “We recommend eating fish (particularly fatty fish) at least two times a week,” the AHA’s web site says. Why? Research has shown again and again that omege-3 fatty acids—found at high levels in fatty fish—help maintain and improve cardiovascular function.

What the Studies Say

            In 2002, the AHA released a statement saying that omega-3 fatty acids a) decrease the risk of arrhythmias, which can lead to sudden cardiac death, b) decrease triglyceride levels, c) decrease growth rate of atherosclerotic plaque, and d) slightly lower blood pressure.

            Clinical trials quoted by the AHA have shown that omega-3 fatty acid supplements can reduce death from heart attacks, and can slow the progression of atherosclerosis. Evidence from other studies suggests that getting more omega-3s in your diet significantly reduces death from heart disease and all causes. However, the AHA suggests getting your omega-3s from food whenever possible.

How Much Do You Need?

            If you’re wondering just how many times you need to eat fish to get the recommended dose of omega 3s, the AHA provides it at the www.americanheart.org. Patients without heart disease are told to eat a variety of fish at least twice a week, and to include other omega-3 sources like flaxseed, canola and soybean oils, and walnuts.

            Patients with heart disease are told to eat 1 gram of omega-3s per day (in the form of combined elcosapentaenoic acid or EPA, and docosahexaenoic acid or DHA), preferably from fatty fish and other sources, but also in supplements if needed. (Skip the cod liver oil—it hasn’t shown as effective.)

The Evidence Keeps Piling Up

            Still need more proof? According to a new review published in the Journal of the American College of Cardiology (2009; 54), fish oils are beneficial for everyone. “We reviewed everything that was published on omega-3 that was clinically important,” said Dr. Carl J. Lavie, lead researcher, “and the major finding is that there are a tremendous amount of data to support the benefits of omega-3…that it prevent and treats many aspects of cardiovascular disease.” Dr. Lavie went on to say that clinicians should be prescribing omega-3s to their patients, as something that could actually prevent future cardiovascular problems, and suggests those who have cardiovascular disease eat four or five oily-fish meals a week, or take the equivalent in omega-3 supplements.