People who consume a diet high in Omega-3 oils have a significantly reduced risk of Coronary Heart Disease (CHD) and stroke.
Fish oil capsules are a potent source of marine Omega-3's EPA & DHA. In fact they are so important that the Australian Heart Foundation recommends a minimum intake of 500mg per day of combined EPA & DHA.
Omega-3's are polyunsaturated fats, or fatty acids that we can obtain in our diet from plant and meat sources. Omega-3's are also known as Omega-3 triglycerides, Omega-3 fatty acids, Omega-3 polyunsaturated fats, Omega-3 oils.
It's not the size of the fish oil capsule, it's the active ingredient in it that counts. Although fish oil capsules come in various sizes such as 600mg and 1000mg, it's the amount of EPA & DHA in the fish oil that actually matters. So, it's important that you read the bottle carefully to make sure your fish oil contains adequate strengths of EPA & DHA.
A capsule with low EPA & DHA will result in you having to consume large numbers of capsules to reach the recommended daily dose. A quick comparison of popular brands shows potencies ranging from EPA of 120mg to 590mg and DHA of 80mg to 370mg.
Generally speaking, a ‘standard’ 1000mg fish oil capsule contains 300mg active Omega-3s. For example, a label that states EPA/DHA 180/120 means it contains 180mg EPA & 120mg DHA for a total of 300mg Omega-3s.
A high quality fish oil capsule such as the Heartsmart.me 1000mg Omega 3 max is more concentrated with EPA/DHA 300/200. It contains a total of 500 mg Omega-3s which means less capsules to swallow per day.
Studies have shown that marine Omega-3s can reduce triglycerides (bad cholesterol) by 25-30%, and increase HDL (good cholesterol). They have an added effect on lowering cholesterol when taken with statins (cholesterol lowering drugs).
For cardiovascular health, recommendations depend on whether you are healthy and want to reduce your risk of heart disease, have heart disease or have high cholesterol.
Let’s cut to the chase. Almost everyone can benefit from 2 - 3 servings of oily fish per week plus 2 slices of soy and linseed oil bread daily. But, if that’s not part of your regular diet...
If fish is part of your diet then remember to grill, bake, steam or fry the fish in a non-stick pan without oil to get the most health benefit. Ifyou're dinning out, fried fish such as that found in Fish & Chips is generally low in Omega-3's. And, it is usually fried in inferior oils that are high in trans-fats that raise cholesterol.
Of course, if you’re allergic to seafood, then do not take fish oil. And remember that fish oil capsules can sometimes have adverse effects so be sure to discuss your supplements and cardiovascular health with your Doctor. Your doctor is an important part of your overall healthcare and can provide continuity of care while monitoring your cardiovascular health in relation to your other health factors and risks.
“...It's not the size of the fish oil capsule, it's the amount of active ingredient in it that counts. ...”