Omega 3 Fatty Acid and Heart Health

Omega-3: The Key to a Healthy Heart and Mind

Fats are important in a balanced and healthy diet. They are involved in everything from providing a major source of energy to communicating between the cells in our body. They also contribute to the flavor and texture of many foods, such as nuts, oils, seeds, avocados, salmon, and more. In fact, eating some types of fat may help reduce your blood cholesterol and lower your risk for cardiovascular disease.

The major types of fats in our diet are saturated and unsaturated. Although some foods are associated with only one type of fat, any food with fat usually contains a blend of saturated and unsaturated fats.

  • Saturated fats: found primarily in animal products (meat,dairy products), hydrogenated vegetable oils and tropical oils (palm, coconut)

  • Unsaturated fats: found in vegetable or plant-derived oils and animal products (meat, dairy, and fish)

Types of unsaturated fats

(A) Polyunsaturated fats
Omega 3 
✅Plant form: alpha-linolenic acid (ALA)
Animal form: EPA/DHA

Omega 6 
✅arachidonic acid
linoleic acid

(B) Monounsaturated fats

Omega 9

Your body can produce it, so don’t need to obtain through food (Non- essential fatty acids), but you still need to have some from food (vegetable and animal foods), primarily in canola, sunflower,olive and nut oils


(C) Trans Fat

The majority of trans fats are detrimental to your health. They are mainly found in natural (animal products) and artificial (hydrogenated vegetable oils – frying, baked goods, processed snack foods, margarine). 

What You Need to Know about Omega-3 Fatty Acids?

As our bodies cannot produce omega-3 fatty acids, we must obtain them through our diet.  Omega-3 fatty acids, also known as essential fatty acids, have numerous health benefits. There are three types of fatty acids: 

  • Eicosapentaenoic acid (EPA): EPA is primarily found in fatty fish (e.g., salmon, mackerel, and sardines) and certain algae. It is known for its anti-inflammatory properties and support for cardiovascular health.
  • Docosahexaenoic acid (DHA): DHA is sourced similarly to EPA, primarily from fatty fish and algae. It is important for the brain, eyes, and nervous system. DHA is often recommended for pregnant women and infants for optimal brain and visual development.
  • Alpha-linolenic acid (ALA): ALA is mainly found in plant-based sources, such as flaxseeds, chia seeds, hemp seeds, walnuts, and certain vegetable oils (e.g., flaxseed oil, canola oil). Our bodies can partially convert ALA EPA and DHA, but the conversion efficiency is limited. Therefore, it is generally recommended to consume direct sources of EPA and DHA for optimal omega-3 levels.

Navigating the Recommended Intake

How Much Omega-3 is Enough? 

Omega-3 fatty acids should be consumed through food sources when possible. The Health Promotion Board (HPB) recommends fish as part of a healthy diet for most people, and we should consume at least two or more servings of fish a week. Fish is an excellent source of lean protein and helps provide omega-3 fatty acids. A serving of cooked fish (about 90g or palm-sized) is approximately 150 kcal (depending on the type of fish and cooking methods) with 20g of protein. It also does not have the high levels of saturated fat and cholesterol that fatty meat products do.

Many people are concerned about the risk of mercury contamination from fish, but the risk of consuming too much mercury or other contaminants is generally outweighed by the significant health benefits of omega-3 fatty acids. Mercury can be found in small amounts in the environment naturally, but it is unlikely that mercury would cause any health concerns for most adults as it is particularly harmful to the development of the brain and nervous system in babies and young children. Therefore, women who are pregnant or trying to become pregnant, breast-feeding mothers, and young children should limit the amount of fish they eat. They can still get heart healthy benefits from fish that are low in mercury, such as salmon, herring, haddock, tilapia, and sardines.

Omega-3 offers numerous health benefits, such as reducing inflammation, improving blood cholesterol levels, lowering the risk of heart disease, and nourishing the skin. Nowadays, many people opt to supplement their omega-3 intake by purchasing fish oil supplements. 

With a wide variety of omega-3 supplements available on the market, it can be challenging to determine how to choose and purchase the best one. Here are a few factors that should be considered when purchasing Omega 3 supplements to ensure their quality and effectiveness .

Your Guide to Choosing the Right Omega-3

A. Check the concentration of Omega-3 of the supplement

Firstly, look for the capsule size. Secondly, examine the EPA and DHA and calculate the concentration. The higher the concentration, the fewer capsules are needed while still achieving the desired health benefits.


For example, if the total of the fish oil is 1500 mg and the content of EPA is 540 mg and DHA is 360 mg, the concentration is calculated as follows:

540+360 /1500 = 60%. 
It means one capsule has a 60% concentration of EPA and DHA, 40%fat are not from omega-3.

The World Health Organization (WHO) recommends a daily intake of approximately 250-500 mg/daily of Omega-3 fatty acids, specifically EPA and DHA, for healthy individuals, whereas for people with high cholesterol or heart disease, it is recommended to take 1000mg/daily.

B. Check the purity of the Omega-3 in the supplement

After checking the concentration, consider the source and purity of the Omega-3. Fish oil supplements are commonly derived from oily fish such as salmon, mackerel, or sardines. When purchasing, look for keywords like ‘certified by’ followed by respected third-party organizations such as the Marine Stewardship Council (MSC), Friend of the Sea (FOS), or Global Organization for EPA and DHA Omega-3 (GOED). These certifications guarantee that the product meets rigorous standards for sustainability, quality, and traceability. 

Keywords like “third-party tested” or “independent lab verified” indicate that the supplement has undergone testing by an external laboratory to ensure purity and the absence of contaminants. Look for specific mentions of testing for heavy metals (mercury, lead), PCBs, dioxins, and other toxins. The supplement should be guaranteed to be within acceptable limits for these contaminants.

Look for ‘Molecular distillation or purification’ on the packaging. These keywords indicate that the oil has undergone a process to remove impurities and contaminants. Molecular distillation is a common method used to purify fish oil and ensure its quality.

For vegetarians, algae-based supplements are suitable alternatives. 

 

Frequently Asked Questions (FAQs)

1. Should I take fish oil every day?
Yes, you can take fish oil daily. However, it’s important to check the dosage of EPA and DHA in the fish oil.  Taking high doses of fish oil (at least 900 mg of EPA and 600 mg of DHA) over time may suppress the immune system because of the powerful anti-inflammatory effects of omega-3 fatty acids. Therefore, it’s important to check the dosages of EPA and DHA in your fish oil before you purchase it so that you don’t buy one that could lead to this effect.

2. When should fish oil supplements be taken for best results?
The answer is anytime throughout the day (as long as you remember to eat).  Consistency in taking fish oil is more important, as the effects of fish oil may not be immediate.  However, if you feel any side effects from fish oil supplements, such as nausea or acid reflux, you may find the supplement easier to tolerate by splitting it into two smaller doses throughout the day. You are recommended to take a fish oil supplement alongside a fat-containing meal to increase absorption. 

3. Are there any side effects to taking an excessive amount of omega-3 supplements?
Excessive intake of omega-3 supplements may have side effects. Omega-3 fatty acids, particularly EPA and DHA, have a mild blood-thinning effect. High doses of omega-3 supplements may increase the risk of bleeding or interact with blood-thinning medications. 

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