Omega-3 and Heart Health: Evidence-Based Benefits You Should Know

In collaboration with our partners at Nordic Naturals, we share 4 evidence-based insights into how omega-3s may help support a healthy heart.

Omega-3 fatty acids found in fish (EPA+DHA) are believed to have a positive impact on heart health.¹ ² Evidence supporting this claim comes from studies tracking large groups of people and linking higher omega-3 blood levels with supporting various aspects of heart health.³ ?

International health guidelines recommend that individuals with poor cardiovascular health consume a minimum of 1,000 mg of omega-3s from fish or fish oil per day.? For people with generally healthy heart function, many global recommendations suggest eating two servings of oily fish per week—approximately 500 mg per day of EPA+DHA.? However, achieving this amount can be challenging in many countries due to dietary habits, availability of oily fish, and cost.

Top Heart Health Benefits of Omega-3

1. Supports healthy platelet activity

Platelets are small cells in the bloodstream responsible for blood clotting. When repair is needed, they stick together to form clots. While blood clotting is vital for tissue repair, elevations in platelet activity may lead to poor cardiovascular health.?

Roughly two decades ago, researchers examined whether omega-3 intake might influence platelet activity.? Increasing omega-3 intake results in higher concentrations of EPA+DHA within the body’s platelets.? An extensive analysis of several studies later reported that individuals taking omega-3 supplements had significant reductions in platelet activity compared to placebo.? These findings suggest that omega-3 intake plays a vital role in supporting healthy platelet activity.*

2. Helps maintain healthy levels of triglycerides within the normal range

Triglycerides are an important type of fat in the blood that support the body’s energy needs. However, excessive amounts may negatively impact cardiovascular health. Several studies show that supplementing with omega-3 fish oil helps maintain healthy triglyceride levels within a normal range.¹?

3. Helps maintain healthy blood pressure within the normal range

Consuming EPA and DHA may reduce blood pressure and reduce the risk of hypertension.

Research shows that individuals with healthy blood pressure often have higher omega-3 blood levels.¹¹ ¹² When responding to stress, healthy blood vessels dilate, increasing blood flow and lowering blood pressure. Omega-3 fatty acids help maintain healthy blood pressure by supporting artery dilation.¹³ ¹?

In a 12-week study, participants taking 2000 mg/day of EPA+DHA experienced greater improvements in artery flexibility and dilation compared to placebo.¹? A review of 20 trials further reported that omega-3 supplements support healthy blood pressure within a normal range.¹?

4. Supports a healthy heart rate

Resting heart rate is a reliable indicator of cardiovascular health.¹? A resting heart rate above 70 bpm is associated with poorer cardiovascular outcomes, while people with higher fitness levels typically have resting heart rates below 60 bpm.¹? ¹?

People with higher omega-3 intake also tend to have lower resting heart rates.¹? For example, an analysis of 51 studies found that individuals supplementing with omega-3 fish oil had lower resting heart rates than those taking placebo.²? This suggests that omega-3 fatty acids support a healthy resting heart rate.

Conclusion

Current research highlights the important role omega-3s may play in maintaining a healthy heart. Everyone’s needs are different, so we encourage you to check in with a healthcare professional to determine the most suitable dosage for you and, if available, to assess your omega-3 levels for a more personalised approach.

References

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