I’m sure you’re aware that health experts consider fish very good for heart health. According to the American Heart Association (AHA), "Omega-3 fatty acids benefit the hearts of healthy people, and those at high risk of—or who have—cardiovascular disease. We recommend eating fish (particularly fatty fish) at least two times a week … fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)."

But do you know who benefits most, how much to eat, or how fish helps protect heart health?

Who needs fish?
Here is the AHA’s "Summary of Recommendations for Omega-3 Fatty Acid Intake":

• Patients free of coronary heart disease (CHD): Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts). The AHA specifies that consuming 0.5 to 1.8 grams per day of EPA+DHA (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes. NOTE: Each 3.5 ounce serving of Vital Choice Wild Sockeye salmon contains a minimum of 1.2 grams of EPA+DHA, so one to two servings/week would suffice.
• Patients with documented CHD: Consume approximately 1 gram (0.04 oz.) of EPA+DHA per day, preferably from fatty fish. EPA+DHA supplements* could be considered in consultation with your physician.
• Patients who need to lower blood triglyceride (fat) levels: Take 2 to 4 grams of EPA+DHA per day, as capsules* under a physician’s care.

*The AHA adds this caution: "Patients taking more than 3 grams of omega-3 fatty acids from supplements should do so only under a physician’s care. Higher intakes could cause excessive bleeding in some people."

How does fish help?
Most large-scale epidemiological (population) studies have found that people at risk for coronary heart disease may benefit from consuming fish and marine mammals high in omega-3 fatty acids.

Now, the latest clinical research confirms that a myriad of cardiovascular health benefits flow from sufficient dietary intake of omega-3s:

• Reduce the risk of arrhythmias (irregular heart rhythm), which cause about 240,000 sudden deaths in the U.S. per year.
• Reduce the risk of a first heart attack among those who eat fish twice a week (most studies).
• Reduce the risk of death after a first heart attack: A major European study known as the GISSI showed that survivors who consumed 850-889 mg of EPA+DHA/day, sudden deaths within 4 months decreased by 45 percent, total cardiovascular deaths dropped by 30 percent, and deaths from all causes within 3 months dropped by 20 percent.
• Reduce the risk of ischemic stroke by 45 percent in men aged 40-75 who eat fish 1-3 times a month.
• Reduces the risk of thrombotic stroke.

• Reduce tendency toward arrhythmia.
• Reduce excess reactivity in cells lining the blood vessels, thereby reducing inflammatory responses.
• Reduce system-wide inflammation, which is an important risk factor in CHD, type 2 diabetes, metabolic syndrome, and hypertension.
• Relax blood vessel walls, which improves blood flow and reduces blood pressure.
• Reduce the tendency toward excessive blood clotting (platelet aggregation).
• Lower blood triglyceride levels.
• Decrease the growth rate of atherosclerotic plaque.
• Lower blood pressure (slightly).

Are fish-oil capsules as good as fish?
The results of controlled clinical trials indicate that omega-3 (i.e., fish oil) supplements can reduce cardiovascular deaths, non-fatal heart attacks, non-fatal strokes, and the progression of atherosclerosis in coronary patients.

According to the AHA, "Increasing omega-3 fatty acid intake through foods is preferable. However, coronary artery disease patients may not be able to get enough omega-3 by diet alone. These people may want to talk to their doctor about taking a supplement. Supplements also could help people with high triglycerides, who need even larger doses. The availability of high-quality omega-3 fatty acid supplements, free of contaminants, is an important prerequisite to their use."

NOTE: We will soon be introducing our own Vital Choice Omega-3 capsules, containing pure, lab-tested sockeye salmon oil: we’ll let you know as soon as they arrive!