The Omega 3s found in fish oil have long been used as a healthy supplement to help lower one’s risk of a serious cardiovascular event such as a heart attack or stroke. This has led heart-conscious people everywhere to consume more fish in their diet or take capsulated fish oil daily. However, recent studies have found that the link between Omega 3 and heart health may not be as strong as we once
thought. Here is what you need to know about fish oil and heart health. Omega 3 is a type of healthy fatty acid that can be holistically beneficial in small doses. This class of fats includes alphalinolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA can be found independently in plant based fatty foods like nuts and
seeds. DHA and EPA together, known as long-chain omega 3 fats, can be found in fatty fish like salmon and tuna. Long-chain omega 3s are also found in fish oils including cod liver oil. These fatty acids can be a healthy addition to anyone’s diet, so those who do not consume enough Omega 3-rich foods might be considering taking a fish oil supplement as part of their daily routine.
Omega 3s are beneficial in treating a variety of conditions including, but not limited to, asthma, arthritis, and even depression. Additionally, they can serve as a preventative measure against heart attack or stroke. It is also often recommended to those who have already suffered a cardiovascular event to eat more fish and consume more Omega 3s. However, new research may prove that fish oil
is less effective than we once thought. When researchers were originally studying the effectiveness of fish oil, most studies conducted were observational. One Italian study focused on 11,000 patients who had previously experienced heart attacks. The subjects were given Omega 3s, a vitamin E supplement, both, or neither. There were no placebos offered in this study. Over the course of
three and a half years, those who had taken Omega 3s had a 45 percent lower chance of suffering a heart attack than those who had taken nothing. Additionally, the vitamin E supplement seemed to have no impact on its own. In a conflicting Italian study, 12,500 patients who were considered at risk for heart attack were either given Omega 3s or a placebo. After five years, the participants who had taken the fish oil were found to be just as likely to suffer from a cardiovascular event as
those who had taken the placebo. The conflicting results of these two studies demonstrate that fish oil might not always be a reliable treatment for heart attack or stroke prevention. Because these studies were observational, and the subjects had a history of heart conditions, many of them were also taking other things to aid their ailments, like ACE inhibitors, aspirin, or other medications, that could have
influenced their risk of a heart attack. This means that the other drugs could have been lowering the subjects’ risk while the success was being wrongly credited to fish oil. In order to better understand how fish oil helps fight against heart attack and stroke, researchers are starting to perform more controlled studies on the topic. Even if fish oil is not as effective as we once thought, it is still a
healthy source of protein, iron, and vitamin D. In fact, the American Heart Association still encourages everyone to consume Omega 3s on the regular basis. For those who are not currently suffering from heart disease, consuming 400 to 500 milligrams of Omega 3s on a weekly basis is still recommended by physicians. For those with coronary heart disease, 1,000 milligrams is recommended. Supplements
like fish oil and regular exercise are great ways to maintain a healthy heart. However, no supplement can replace the effectiveness of regular visits to the cardiologist. To better understand what your heart might need, trust the professionals at The CardioVascular Group. Schedule an
appointment with us today. Are fish oil supplements a magic bullet for heart health?Some of us have bottles of fish oil pills in our refrigerators. We’re hoping these supplements, rich in omega-3 fatty acids, might reap big benefits for our hearts. But recent research suggests, "Don’t bother." Is the research right? Do Fish Oil Pills Work?An exhaustive analysis 1 of 20 previously published studies found that people (mostly heart disease patients) who increased their omega-3 fatty acid intake (mostly with pills, not food) did not lower their risk of major cardiovascular outcomes, including heart attacks, strokes, and death. This isn’t the only time the benefits of omega-3s have been seriously questioned. Another meta-analysis2 also concluded that fish oil was no better than a placebo at preventing heart attacks, strokes, and other cardiovascular-related events. So what’s going on? Food vs. Supplements Good data indicate that there does appear to be a protective effect of eating food, like salmon and sardines, that are rich in omega-3s, but the verdict is still out on the benefits of fish oil capsules. “Good data indicate that there does appear to be a protective effect of eating food, like salmon and sardines, that are rich in omega-3s, but the verdict is still out on the benefits of fish oil capsules, especially among people with no history of heart disease,” summarizes Kimberly Gomer, MS, RD, Director of Nutrition Research at the Pritikin Longevity Center. Adds Kimberly Gomer, Director of Nutrition at Pritikin, “When reviewing this latest meta-analysis, we first need to ask: Were the omega-3 supplements that the subjects swallowed correcting a deficiency? Or were the pills simply added on top of an already adequate intake of omega-3-rich foods? As is the case with most nutrients, a supplement would most likely be beneficial only if people were deficient in the nutrient.” Unfortunately, we do not know the pre-study omega-3 status of the subjects in the meta-analysis. It was never assessed and/or reported. Over-SupplementationThe flip side, as past studies have found, is the dangers of over-supplementation. “Research has found, for example, that supplements of vitamins A and E (two vitamins that most Americans are not deficient in) can be harmful,” notes Gomer. Might the same be true of omega-3 supplements for people already well nourished with omega-3s? Possibly. We do know that too much omega-3 can cause blood thinning. There may be other problems. We don’t know for sure because the science, as yet, has not been done. One concern is increased risk of atrial fibrillation, or Afib. Having Afib means you’re at greater risk of strokes and heart attacks. A 2014 study 3 found that people with the highest intakes of omega-3s (as well as the lowest intakes) had the highest rates of Afib. Too much of anything is more likely to occur with pills, not food. The people in this study with the lowest risk of Afib were those consuming roughly the same amount of omega-3s found in the Pritikin Eating Plan’s guidelines of two to three servings of fish a week. This study was large. It followed more than 57,000 people from Denmark. But it was observational, which means it could pinpoint links between Afib and omega-3 intake, but not cause and effect. Randomized clinical trials are needed to better establish optimal ranges of omega-3 intake for protection against Afib. If you are already on prescription drug therapy, taking fish oil supplements may be redundant. Effects Of Prescription DrugsIt’s also important to realize that most of the studies in these meta-analyses showing that fish oil pills did not prevent heart problems were completed in the past two decades, a time when management of heart disease had improved tremendously because of new drug strategies. But these drugs, ranging from anti-platelets to statins to ACE inhibitors, tend to work along the same biological pathways that omega-3s do, that is, decreasing lipids, blood clotting, and inflammation. So it could be that adding fish oil pills to an already aggressive drug therapy is, well, redundant. The drugs are already delivering the benefits the fish oil would have provided. That said, an eating plan like Pritikin, which recommends a healthy dose of omega-3 fatty acids naturally occurring in food, might have significant benefits for people who are not on aggressive pharmaceutical treatment. American Heart Association GuidelinesThe American Heart Association recently weighed in 4 on the question: “Do fish oil pills work?” Reviewing all randomized clinical trials that evaluated fish oils’ effects on cardiovascular disease, the AHA Science Advisory arrived at the following three conclusions: 1. Omega-3 fish oil supplements may be reasonable for patients who have had a heart attack. 2. Patients with heart failure may also benefit from supplementation with omega-3 fish oil. 3. However, there is a lack of evidence that omega-3 fish oil supplements prevent cardiovascular diseases in the general population. Bottom Line: “Most of us are better off eating modest amounts of whole foods rich in omega-3 fats than popping fish oil pills,” states Dr. Tom Rifai, MD, FACP. Dr. Rifai is Regional Medical Director of Metabolic Health & Weight Management at Henry Ford Health System in Michigan and member of the Pritikin Scientific Advisory Board. To determine if your daily omega-3 intake is sufficient, the Pritikin Program recommends the following:
No Magic Bullet“And always keep in mind that no individual food or nutrient – whether it’s fish oil, Vitamin E, pomegranate juice, or anything else touted as ‘the latest and greatest’ – can ever match the benefits of an overall healthy food plan like Pritikin,” states Gomer. Focus On Lifestyle, Not Supplements“With a Pritikin lifestyle,” continues Gomer, “you’re not just getting omega-3s. You’re also dramatically increasing your intake of all heart-healthy foods, including fruits, vegetables, whole grains, and beans. Plus, you’re dramatically decreasing your intake of heart-damaging foods like red meat, full-fat dairy foods, and trans fats. “All these dietary changes, plus regular physical activity, add up to profound – and proven – benefits.” Fish oil is a small fry by comparison. 1JAMA, 2012; 308 (10): 1024. 2Archives of Internal Medicine, 2012, 172: 686. 3Europace, 2014; 16 (11): 1554. 4Circulation, 2017; 135 (16): https://doi.org/10.1161/CIR.0000000000000482 To Learn More About a Stay at Pritikin Call 888.254.1462 orEugenia KilloranEugenia Killoran has been the food and fitness journalist for the Pritikin Program since 1992. She has published more than 3,000 articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics. Is it good to take fish oil everyday?When taken by mouth: Fish oil is likely safe for most people in doses of 3 grams or less daily. Taking more than 3 grams daily might increase the chance of bleeding. Fish oil side effects include heartburn, loose stools, and nosebleeds. Taking fish oil supplements with meals or freezing them can reduce these issues.
Is fish oil worth taking?Omega-3s from fish and fish oil have been recommended by the American Heart Association (AHA) for the past 20 years to reduce cardiovascular events, like heart attack or stroke, in people who already have cardiovascular disease (CVD).
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Why are fish oil pills good for you
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