Top 4 benefits of Omega-3 fatty acids for heart health

Written by Adin Smith, MS

For Australians, heart health is an ongoing concern, with increasing awareness of how dietary choices influence cardiovascular wellness. Cardiovascular disease remains a leading health issue in the country, prompting many to seek proactive ways to support heart health. Omega-3 fatty acids, particularly EPA and DHA found in fish, have garnered significant attention for their potential to support heart health.^1,2* Evidence supporting this claim comes from studies tracking large groups of people and linking higher omega-3 blood levels with supporting various aspects of heart health.^3,4*

Based on recent studies on the Australian population it is evident Australians need more support by consuming more quality fish in their diet, but what about taking fish oil supplements? Conveniently, you can meet your recommended daily intake of omega-3s to support heart health with Nordic Naturals omega-3 supplements, thoughtfully formulated in a variety of doses and forms.

Why is Omega-3 Fish Oil Important for Your Health?

Omega-3 fatty acids, particularly EPA and DHA, are essential for maintaining heart health and overall well-being. Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.

How do you choose the right fish oil supplements? Read more below.

Research on Omega-3 Benefits at Higher Doses

Researchers examining an analysis also looked at whether taking higher doses of omega-3 fish oil promotes cardiovascular health.^* The results show that higher doses of omega-3 EPA+DHA may provide additional heart health support.^*1

Although this data is compelling, it’s important to take a broad view of the research. Not all studies looking at the effects of omega-3 supplementation on heart health have reported positive results, and some specific influential factors may help explain why.

Omega-3 Blood Levels from Supplements

Research suggests that people must reach a certain level of omega-3s in the bloodstream to benefit from taking omega-3 supplements.^8,9 For instance, one study evaluated omega-3 blood levels and cardiovascular health among participants taking 1800 mg per day of omega-3 fish oil for five years.⁹ Surprisingly, 40% of individuals taking 1800 mg of omega-3 daily for a period of five years did not reach the blood levels needed for significant heart health benefits.

These findings suggest that 1800 mg of omega-3 fish oil per day can effectively raise omega-3 blood levels enough to promote heart health for some people, but that higher doses are implicated for many others.

Do Some People Require a Much Higher Dose? 

Certain health factors can lead to lower omega-3 levels in the body. For instance, researchers recently found that omega-3 blood levels were much lower among overweight individuals than normal-weight individuals—despite both groups having an equal dietary intake of omega-3s.¹⁰ This would suggest that some people need to consume omega-3s in much higher amounts to achieve the blood levels necessary for supporting heart health. Adding daily EPA+DHA soft gels or liquids to the diet is a practical option for many and offers a number of important advantages for heart health.

Support your heart with quality omega-3 supplements that are proven to be pure and effective. Discover Arctic Cod Liver Oil liquid & capsules and Ultimate Omega soft-gels by Nordic Naturals.

Use the code ‘HEARTHEALTH’ when ordering online and get 10% OFF plus free delivery! Order at TheraHealth.com.au.^{^}

Looking for a local Australian stockist near you? Visit the store locator here.

Top 4 Heart Health Benefits of Omega-3 

1. Supports platelet activity 

Platelets are small cells in the bloodstream responsible for blood clotting. When repair is needed, these tiny cells coordinate by sticking together to form clots. While blood clotting is vital for tissue repair, elevations in platelet activity may lead to poor cardiovascular health.¹¹

Approximately two decades ago, researchers investigated if omega-3 intake could lead to platelet activity changes.¹² As it turns out, increasing omega-3 intake results in higher concentrations of omega-3 EPA+DHA within the body’s platelets.¹³ An extensive analysis of several studies later reported that individuals taking omega-3 supplements had significant platelet activity reductions compared to the placebo group.¹³ These results suggest that omega-3 intake plays a vital role in supporting healthy platelet activity.^*

2. Healthy triglyceride levels

Triglycerides are an important type of fat (lipid) in the blood that help support the body’s energy needs. However, excessive amounts of these blood fats can have a negative effect on cardiovascular health. Several studies show that supplementing with omega-3 fish oil supports healthy triglyceride levels within a normal range.^14*

3. Maintains a blood pressure within the normal range

Consuming EPA and DHA together can help to lower blood pressure and reduce the risk of hypertension, a key factor in coronary artery disease (CHD). Research shows that individuals with healthy blood pressure also tend to have higher omega-3 blood levels.^15,16*  When responding to stress, healthy blood vessels expand, which increases blood flow and lowers blood pressure. Many studies over the years have reported that omega-3 fatty acids help maintain healthy blood pressure levels within a normal range by supporting artery dilation.^17,18*

In a 12-week study measuring the effects of omega-3 on artery health, participants taking 2000 mg per day of EPA+DHA had greater increases in artery flexibility and dilation than the placebo group.^19* These results suggest that omega-3 fatty acids have artery-supportive properties that help the body’s blood vessels adapt to physical stressors. And indeed, a recent analysis of 20 trials reported that omega-3 supplements helped support healthy blood pressure levels within a normal range.^20*

4. Supports a healthy heart rate*

The number of times your heart beats per minute while at rest is a reliable indicator of cardiovascular health.²¹ A resting heart rate between 60-100 beats per minute (bpm) is considered normal, but some experts believe ideal rates range between 50-70 bpm or less.^21,22 In fact, people with resting heart rates over 70 bpm are more likely to have artery narrowing, high blood pressure, and many others with poor cardiovascular health.²² In contrast, people with the highest fitness levels typically have healthier arteries and resting heart rates below 60 bpm.²¹

People with a higher dietary intake of omega-3s also tend to have lower resting heart rates.²³ For instance, an analysis of 51 studies reported that those supplementing with omega-3 fish oil had lower resting heart rates than participants taking a placebo pill.²⁴ This research suggests that a higher intake of omega-3 fatty acids supports a healthy resting heart rate.^*

Quality Matters

When choosing supplements for your health, quality matters. For the best support, look for third party tested wild-caught fish. Nordic Naturals are highly popular across the globe not only for their award-winning taste, but for their third party tested, clinically researched products. From boat to bottle, Nordic Naturals manage every step of the process, to produce a premium and trusted product. They source from 100% wild-caught fish, and are proud to have one of the most advanced green manufacturing plants in the world.

Conclusion

The research reviewed throughout this article suggests that omega-3s may provide promising support for heart health.^* Importantly, the evidence also shows that achieving higher omega-3 blood levels is necessary for enjoying the heart health benefits of omega-3s. Research suggests that consuming at least 2000 mg of omega-3s daily provides most people with sufficient cardiovascular support.^* Your health is important, we encourage you to speak with a healthcare professional about the dosage implicated by your specific heart-health needs and get your omega-3 levels tested.

To support your heart with omega-3s and other powerful nutrients, explore Nordic Naturals supplements to incorporate into your daily routine.

Use the code ‘HEARTHEALTH’ when ordering online and get 10% OFF plus free delivery! Order at TheraHealth.com.au. ^{^}

General Notice & Disclaimer:

^*This information is for educational purposes only. This product is not intended to diagnose, treat, cure or prevent any disease. Always consult your health care provider if you have a known medical condition or are taking medications. The information provided herein is based on a review of current existing research; the presenter and sponsor do not accept responsibility for the accuracy of the information itself or the consequences from the use or misuse of the information.

^{^}Terms and Conditions apply. Offer expires on 31st December 2025. Valid for purchases on Thera Health website only. Not to be used in conjunction with any other offers. Valid for one use per customer.

References:

1. Bernasconi AA, et al. Mayo Clin Proc. 2020.
2. Zhang B, et al. Nutrients. 2020. 12(8): p. 2278.
3. Harris WS, et al. J Clin Lipidol. 2020. 14(5): p. 740.
4. Del Gobbo LC, et al. JAMA Intern Med. 2016. 176(8): p. 1155–1166.
5. Smith SC Jr, et al. Circulation. 2011. 124(22): p.2458-73.
6. Richter CK, et al. Lipids. 2017. 52(11): p. 917-927.
7. Rimm EB, et al. Circulation. 2018. 138(1).
8. Flock MR, et al. J Am Heart Assoc. 2013. 2(6):
9. Itakura H, et al. J Atheroscler Thromb. 2011. 18(2): p. 99-107.
10. Young IE, et al. Nutrients. 2020. 12(5).
11. Renga B, Scavizzi F. Acta Cardiol. 2017. 72(1): p. 2-8.
12. Vidgren HM, et al. Lipids. 1997. 32(7): p. 697-705.
13. Gao LG, et al. Atherosclerosis. 2013. 226(2): p. 328-34.
14. Bays HE, et al. Prostaglandins Other Lipid Mediat. 2016. 125: p.57-64.
15. Filipovic MG, et al. J Hypertens. 2018. 36(7).
16. Zeng FF, et al. J Nutr. 2014. 144(8): p. 1240-6.
17. Miller PE, et al. Am J Hypertens. 2014. 27(7): p. 885-96.
18. Zehr KR, Walker MK. Prostaglandins Other Lipid Mediat. 2018. 134: p. 131-140.
19. Siasos G, et al. Int J Cardiol. 2013. 166(2): p. 340-6.
20. Guo XF, et al. Crit Rev Food Sci Nutr. 2019. 59(20): p. 3380-3393.
21. Saxena A, et al. Mayo Clin Proc. 2013. 88(12): p. 1420-6.
22. Tadic M, et al. Eur J Clin Invest. 2018. 48(3).
23. Mozaffarian D, et al. J Am Coll Cardiol. 2006. 48(3): p.478-84.
24. Hidayat K, et al. Eur J Clin Nutr. 2018. 72(6): p. 805-817.