Omega-3 in fish: How eating fish helps your heart

The omega-3 fatty acids in fish are good for your heart. Find out why the heart-healthy benefits of eating fish usually outweigh any risks.

If you're worried about your heart health, eating at least two servings of fish a week could reduce your risk of heart disease.

For many years, the American Heart Association has recommended that people eat fish rich in unsaturated fats at least twice a week. The unsaturated fats in fish are called omega-3 fatty acids. Omega-3 fatty acids and other nutrients in fish may benefit heart health and reduce the risk of dying of heart disease.

Some people are concerned about mercury or other contaminants in seafood. However, the benefits of eating fish as part of a healthy diet usually outweigh the possible risks of exposure to contaminants. Find out how to balance these concerns with adding a healthy amount of fish to your diet.

What are omega-3 fatty acids, and why are they good for your heart?

Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes.

Omega-3 fatty acids may benefit heart health by:

• Decreasing triglycerides
• Lowering blood pressure slightly
• Reducing blood clotting
• Decreasing your risk of strokes and heart failure risk
• Reducing irregular heartbeats

Eating at least two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.

Can you get the same heart-healthy benefits by eating other foods that contain omega-3 fatty acids, or by taking omega-3 fatty acid supplements?

Eating fish rich in omega-3 fatty acids and other nutrients appears to provide more heart-healthy benefits than does using supplements. Other nonfish food options that do contain some omega-3 fatty acids include:

• Flaxseed and flaxseed oil
• Walnuts
• Canola oil
• Soybeans and soybean oil
• Chia seeds
• Green leafy vegetables
• Cereals, pasta, dairy and other food products fortified with omega-3 fatty acids

However, similar to supplements, the evidence of heart-healthy benefits from eating these foods isn't as strong as it is from eating fish.