Omega-3 fatty acids have earned their reputation as heart-healthy nutrients. Research shows they play a role in reducing inflammation, lowering triglyceride levels, and supporting healthy blood vessel function and heart rhythm; they work behind the scenes to support the biological processes that keep the heart functioning efficiently over time.
“Omega-3 fatty acids are essential fatty acids. The ‘essential’ means our bodies cannot produce them on their own, yet our bodies rely on essential fatty acids as a key contributor to optimal health, especially heart health,” explains Chella LaMere, MS, RD, registered dietitian for Life Time. “Consuming an adequate amount of omega-3s via diet and supplementation proves to be powerful in improving lipid biomarkers, despite the inclusion of these healthy fats falling short across many populations.”
Why are omega-3s important for heart health?
Sufficient omega-3 levels can help lower triglycerides and cholesterol levels, as well as improve blood glucose and insulin sensitivity. All of this supports heart health, according to LaMere.
“In simple terms, omega-3s, specifically fish oil, help to lower triglycerides and reduce inflammation, which may reduce the risk of developing build-up of plaque in the arteries,” says Greg Pippert, MD, board-certified integrated medicine practitioner and medical director for MIORA at Life Time. “These benefits have been seen in several clinical studies.
“For example, one trial tested a purified version of fish oil (EPA) in statin treated patients with elevated triglycerides and showed significant reductions in major cardiovascular events and cardiovascular death.”
Chronic inflammation is considered one of the leading causes of heart disease, and sufficient omega-3 status can contribute to protecting the heart by supporting healthy levels of inflammation. (Learn more: “Can Fish Oil Supplements Help Moderate the Inflammation Response?”)
“Heart health and blood glucose stability are both highly related to inflammation status,” LaMere explains. “High blood sugar can trigger inflammation, and chronic inflammation can worsen glucose control. The integration of high-quality, sufficient omega-3s into your diet can help fight the chronic inflammation typically present in several cardiac conditions and can promote healthier outcomes long-term.”
Research shows that an important lab value to monitor for cardiovascular disease risk is your omega-3 index — the content of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the most active forms of omega-3s — in the blood. “An omega-3 index of over 5 percent is associated with a significantly lower risk of coronary events, and aiming for the 8 to 12 percent range is optimal for most populations,” says LaMere.
Although both EPA and DHA are important for health, EPA carries the most prominent heart-health benefits. “EPA at high doses — 1.5 to 4 grams per day — has the strongest evidence for reducing cardiovascular events in high risk patients,” Pippert says. “It appears particularly potent for lowering triglycerides and generating anti-inflammatory, plaque stabilizing mediators. DHA is important for brain and eye function but, in some analyses, high DHA in combination with EPA did not reduce cardiovascular events.”
How can I consume enough omega-3s to support heart health?
Some of the best sources of EPA and DHA are fatty fish, including salmon, herring, anchovies, and sardines. Compared to plant-based sources, the omega-3s from these fatty fish are also absorbed better by the body. To support optimal levels of omega-3s, the team of Life Time dietitians advise eating at least two 3.5-ounce servings of fatty fish per week.
For those who don’t regularly consume fatty fish in these amounts (and even for those who do), supplementing with a high-quality fish oil can be an effective way to address this nutritional gap. “For a fish oil supplement to be considered ‘high-quality,’ it should contain 2,400 milligrams of combined EPA and DHA omega-3 fatty acids, be sourced from wild-caught small species of fish with a shorter life span for less toxin accumulation (i.e. anchovies), exist in a re-esterified triglyceride (highly concentrated) form for superior absorption, and be heavily tested for purity, potency, and contaminants,” explains LaMere.
“If you’re looking for a fish oil supplement that checks all these boxes, LTH Glow Omega-3 Fish Oil contains 2,400mg EPA and DHA per serving in a re-esterified triglyceride form, is derived from wild-caught anchovies from off the coast of Chile, is both NSF Contents Certified and NSF Certified for Sport. Every serving of LTH Glow Omega-3 Fish oil has as much EPA + DHA as 6-8 ounces of salmon.”
While omega-3 consumption plays an important role in an overall heart-healthy lifestyle, it’s just one piece of the dietary puzzle. “Omega-3 dietary fat consumption is commonly lacking for many Americans, meaning this nutrient can be an impactful addition for better heart health,” says LaMere. “Other nutrition considerations include [lowering your] consumption of both ultra-processed omega-6 fats and added sugar while increasing fiber, meeting protein needs, hydrating appropriately, and managing healthy carbohydrate intake.”
As with many things related to health, it’s our daily habits and behaviors that make a real difference.
Overall, omega 3s are best viewed as an important but modest intervention, according to Pippert. “They can meaningfully lower triglycerides and may reduce heart and brain disease risk in the right dose and population, but they cannot compensate for smoking, inactivity, poor diet, uncontrolled blood pressure, and unhealthy cholesterol levels.”
