Is Fish The Only Source Of Omega3 Fat For Heart Disease Prevention?

Omega-3 fatty acids are polyunsaturated fats that that may reduce inflammation throughout the body. Inflammation in the body can damage the blood vessels and lead to heart disease and strokes. 

Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats) that can lead to sudden death, decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly). Hence, omega-3 fatty acids are not only essential for the brain and nervous system function properly but also good for heart disease prevention.

When talking about omega-3 fatty acids, people usually think of fish. Being a good source of protein, fish are some of the richest sources of 2 forms of omega-3 fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Fatty fish, such as salmon, lake trout, halibut, herring, sardines and tuna, contain the most omega-3 fatty acids.

Despite of the health benefits of fish, people should not eat too much fish. This is because most fish come from ocean, and many parts of the ocean are contaminated by pollution. Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Consumption too much of these fish may be harmful for the body.

According to health experts, the risk of getting too much mercury or other contaminations from fish is generally outweighed by the health benefits that omega-3 fatty acids have if people consume fish in moderation. That is why the American Heart Association (AHA) recommends eating 2 servings of fish every week for adults. A serving size is 3.5 ounces (99 grams).

Eating a variety of fish will generally help minimize any potentially adverse effects due to environmental pollutants. 5 of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury. Nevertheless, any fish can be unhealthy depending on how it is prepared. For example, broiling or baking fish is a healthier option than is deep-frying.

For people who do not like or are sensitive to fish, there are other non-fish options. Plants like flaxseed oil, chia seeds, walnuts, soybeans and spinach do contain high omega-3 fatty acids. These plants create alpha-linolenic acid (ALA. Although human body can convert ALA to DHA or EPA as needed, fish are probably still the best source of omega-3s. 

Meanwhile, there are health supplements containing omega-3 fatty acids. However, the evidence of heart-healthy benefits from eating these foods is not as strong as it is from eating fish.