Diet For the Heart – Fish Or Fish Oil Capsules?
- November 14, 2016
- Posted by: marlenedubois
- Category: CPR Training
A lot has been said, along with written, about fish, fish oil capsules, along with Omega-3 fats when the idea comes to heart disease. However, the never ending questions are: what is actually better for my heart, fish or fish oil capsules? Can I replace fish with fish oil capsules along with obtain the same health benefits? Well, here is actually the answer.
The American Heart Association along with several different groups recommend Omega-3s, the main fat found in fish along with fish oil capsules, to reduce the risk of cardiovascular disease. However, there has been little research on whether the body processes fats through fish oil capsules along with fish from the same way. To investigate the matter, Dr. Harris, through the University of South Dakota along with his team had a group of 11 women eat two servings of tuna or salmon each week, while another group of 12 women took the same amount of omega-3s, an estimated 485 milligrams daily, in capsule form.
After 16 weeks, the amount of omega-3 fatty acids from the red blood cells of women in both groups had risen by 40 percent to 50 percent, while omega-3s from the plasma, the liquid portion of the blood, had risen by 60 percent to 80 percent.
We went into the project assuming of which fish would likely be better, based on some previous literature through different studies, Dr. Harris indicated. Based on the current findings, he added of which the idea doesn’t make any difference whether we get our omega 3 fatty acids through a concentrate in a capsule or in fish – they contain the same effect as far as enriching our tissues with omega 3s.”
Nevertheless, Dr. Harris emphasized of which he would likely encourage people to eat fish rather than relying on fish oil capsules. Fish contributes proteins, vitamins, along with minerals to our diet of which the fish oil capsules don’t bring.
Benefits of Omega-3s for the Heart
enhanced heart rhythms
Uncontrolled heart rhythms are responsible for nearly half of all cardiac mortality. By affecting the electrical activity of the heart, Omega-3s through fish help maintain stable heart rhythms.
enhanced heart rate
Heart rate is actually the number of beats your heart pumps per minute at rest. Heart rate is actually lower in people who are physically fit along with higher from the obese. Normal heart rate is actually between 60 along with 80 beats per minute along with usually increases with age. Consumption of marine omega-3s is actually associated with lowering heart rate, a condition of which lowers the chance of heart attacks.
Reduced blood clotting
Some blood clotting is actually essential for life, yet an excessive tendency towards clotting increases the risk of blocked arteries. These can be fatal when a clot completely closes a blood vessel from the heart, lungs, or brain. Omega-3 fatty acids through fish or marine plants reduce platelet clumping, improve blood flow, along with make red blood cells more flexible so they pass through tiny blood vessels more easily. Omega-3s do not pose a serious risk to blood clotting unless a person consumes very large amounts of them (roughly 10 grams a day) or is actually already taking blood thinners (anti-coagulants) along with consuming large amounts of omega-3s
Although we can not notice the idea, low-level inflammation of the blood vessels is actually linked to heart disease along with impaired blood vessel function. High levels of the protein CRP from the blood are linked to the inflammation observed in heart disease. Some studies have reported of which consumption of omega-3s reduces CRP in people with heart disease. Omega-3s are well known for their anti-inflammatory properties.
Remember of which although fish along with fish oil capsules can provide many benefits for heart disease as far as Omega-3 fats is actually concerned, eating fish will contribute to much more than just Omega-3s. Fish, whether fresh, frozen or canned, will provide you with iron, needed to prevent anemia; phosphorus, needed for the brain; iodine for the thyroid; as well as not bad quality protein. Best source of Omega-3s through fish: salmon, mackerel, tuna, sardines, along with trout. If you do not have a heart condition, 2 or 3 portions of fish a week will contribute with the needed omega-3s, 2 grams a week.
If you already have had a cardiovascular episode, you can add some capsules of fish oil to your diet. Do not exceed 1 gram a day of Omega-3s.