Nowadays most people have heard that fish is a healthy meal option. But it turns out that when it comes to health benefits, not all fish are equal. Oily fish such a salmon, trout, and sardines are the best types of fish to consume the fish oil that’s high in healthy omega-3 fatty acids.
Not all fish are high in omega-3s, and not all people enjoy the taste of the fish that are rich in this good fat. That’s where health supplements come into play. A fish oil supplement is a great way to ensure you’re getting your daily dose of powerful, healthy omega-3s.
About Fish Oil and Omega-3s
Fish oil dietary supplements are now commonly found in all supermarkets and online health shops. The omega-3s in these supplements have been shown to include all of the following health benefits:
- Decrease the chances of sudden cardiac death
- Lower the likelihood of stroke and heart attack
- Lower the chances of developing abnormal heart rhythms
- Decrease the buildup of plaque in the arteries
- Reduce the levels of fatty triglycerides
- Lower blood pressure
Fish oil contains a number of omega-3s, but two types in particular are the ones that bring big health benefits: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)
These same omega-3s can be found in oily fish such as salmon and additionally trout, but many people find it more convenient to get their omega-3s in concentrated doses from supplements.
Fish Oil Health Improvements
Omega-3 essential fatty acids are ideal for improving the function of many of the body’s biological systems. DHA can increase brain wellness, while EPA has anti-inflammatory benefits. Together, these two omega-3s can decrease the likelihood, or even stop, the development or occurrence of certain serious health conditions.
Consuming fish oil is thought to help reduce blood pressure — more so for anyone experiencing severely high blood pressure. And while fish oil can’t completely prevent heart attacks and strokes, it could reduce the risk factors associated with both. Omega-3s are known to increase HDL (“good”) cholesterol, lower triglycerides (a fatty component in blood), and slow the development of plaque in arteries.
Omega-3s are known to play a role in neurological development, and can be useful in treating mild memory loss. Regular consumption of these fatty acids can also decrease the symptoms of depression.
For people suffering from rheumatoid arthritis (RA), regularly consuming fatty fish like salmon, or taking fish oil supplements, can treat RA symptoms including joint pain and swelling. People with RA have an increased chance of having heart issues, and fish oil supplements can help lower those risks.
Fish Oil Side Effects
Fish oil supplements are considered quite safe, but you will of course want to adhere to the dosage recommended on the product label. Too much fish oil may increase inflammation issues. Additionally, a person with seafood allergies may want to start with very low doses of the supplement to ensure that the fish oil doesn’t bring about a reaction.
Other side effects are rare, and when they do occur are mild. These unlikely side effects can include nausea, heartburn, or diarrhea.