Omega-3 is a fatty acid found in high quantities in the fishes. Omega 3 benefits for heart health are uncountable indeed. Here are some details on why eating fish is healthy for your heart.

If you have cardiovascular issues, it is suggested that consuming fish in at least two servings a week can reduce the risks of heart disease.

Fishes contain omega-3, which is an unsaturated fatty acid. The nutrients present in fishes, along with omega-3 benefits heart health and reduces the risks of cardiovascular diseases.

Some people are concerned that mercury and other contaminants are present in seafood. However, the health benefits of omega 3 are much more than any other risks of exposure to diseases caused by pollutants. Make sure to add fish for at least two days in your week to have a balanced diet.

Want to know what are the benefits of omega-3 ? Let us know more about it.

What are omega 3 fatty acids? What are the benefits of omega-3 for the heart?

Omega 3 fatty acids are a group of unsaturated fatty acids that help reduce inflammation throughout the body. Inflammation of the body causes damage to the blood vessels leading to heart diseases and strokes.

Here are some of the omega 3 benefits for heart health:

Hence after knowing the health benefits of omega 3, try to include it in your week for at least two servings. Opt for fishes rich in omega-3, which would reduce the chances of sudden cardiac arrests and deaths.

What kinds of fish to eat to get omega-3?

You can obtain omega-3 benefits from fatty fish, which are particularly rich in it and best suited for heart health.

Here are some of the fishes rich in omega-3:

Thus, make sure to have any of these fish on your plate weekly for a healthier heart.

How much fish to eat?

Fishes are an extremely great source of omega-3 fatty acids. However, some age groups can have a limited amount of fish they consume.

Adults should have around 8 ounces of fish rich in omega-3 in a week. In case you are pregnant or planning to concave or in the breastfeeding stage, you can get the omega 3 fatty acids benefits from fish and seafood, which have lower levels of mercury, such as salmon and shrimp. Restrict your fish consumption to not more than a total of 12 ounces of fish and seafood in a week. Fishes which contain mercury, such as shark, swordfish, king mackerel and tilefish, should not be consumed. Children should also avoid high-level mercury-containing fishes. Children below two can have 1 ounce of fish in a week, which increases with age.

To get the maximum benefits from eating fish, keep an eye on the method used for cooking. Rilling, boiling or baking fish is a much better way to get the health benefits of omega 3 rather than deep frying.

Does mercury contamination prevail over the benefits of fish?

If a person consumes a lot of fish, it is observed that the toxins start building up in their system. The accumulation of mercury is not a matter of concern in adults mostly. However, higher levels of mercury are harmful to unborn and younger children as it interferes with brain development and the nervous system.

Hence, for most adults, omega 3 fatty acids benefits are much more than the risks caused due to the accumulation of mercury and other contaminants. The primary toxins present in fishes include mercury, dioxins, and polychlorinated biphenyls (PCBs). The amount of toxin in a fish also depends on where it is caught.

Mercury is present in a meagre percentage in the natural environment. However, industrial pollution of water can contain mercury which is released into the lakes, rivers and seas. The mercury in it then reaches the fish through the food they consume in water; when the fish consumes its food, the level of mercury present in its body increases.

Here are some of the fishes which contain a higher level of mercury:

Larger fishes in the food chain tend to have higher levels of mercury than the lower ones. Hence, the higher the age of a fish, the more the amount of mercury present in it

Are there any side effects of consuming fish?

According to some studies, it is said that consuming high quantities of omega-3 can result in risks of prostate cancer. However, in some other studies, it is shown to have prevented the same. Hence none of the studies done is conclusive. Therefore, get expert advice from your doctor regarding your health condition and body needs.

How do you get the omega 3 benefits for heart health by eating other food items or supplements rich in it?

Consuming fatty fish rich in omega-3 is better to get maximum benefits than omega-3 supplements. However, if you do not like fish, here are some options to get omega 3 fatty acids benefits:

You can opt for these food items instead of fish. However, relying on supplements would not give as much benefit as consuming the fish itself. Want to know what are the benefits of omega-3 ? Book an appointment at Ujala Cygnus Hospital .