Do you have a plan to protect your heart? We have car insurance and home insurance… I think we need heart insurance. And there’s no better place to start than by boosting our daily intake of omega-3s. If you consider the totality of studies – more than 2,000 – that review omega-3s for heart health, you’ll find there is nothing more well-studied and that these fish-derived fats offer many benefits for a healthy heart.
Let’s begin with three things we can measure at a check-up. First, triglycerides. They’re fats that are measured along with cholesterol. Elevated triglycerides can increase our risk of heart attack. To promote healthy triglycerides already within normal range, we can take the beneficial omega-3 EPA (eicosapentaenoic acid).
Second, HDL (high-density lipoproteins). HDL sweeps LDL out of the body. The omega-3s EPA and DHA support healthy HDL levels. Third, in 2019, a new, qualified omega-3 health claim was approved by the FDA (Food and Drug Administration). The claim is in regards to blood pressure. Omega-3s promote arterial wall elasticity.
Omega-3s also support healthy inflammation balance. The heart-protecting properties of EPA and DHA are so profound that the AHA (American Heart Association) summarizes them on their website. In simple terms, what this paper says is that EPA and DHA offer strong protection for our heart.
Receiving the full heart-health benefits of the omega-3s EPA and DHA requires a higher intake than the typical person achieves. To support the target level of 8 to 12% (easily measured with an Omega-3 Index Test), most adults need to average between 1,750 and 2,500 mg of EPA and DHA daily – which needs to be consistent over a period of 16 weeks. Two fish meals per week yields about 500 mg of daily EPA and DHA. We can make up the balance with a high-quality omega-3 supplement.
Author: Jolie Root, LPN, LNC
These statements have not be evaluated by the Food & Drug Administration and are not meant to diagnose, cure, or treat a disease or illness.