There are a variety of options you can take to improve your heart health. could you mind the foods you eat. You can make sure your exercise routine includes a range of different types of exercises. You can try to stick to a regular schedule sleep schedule.
Now, new research suggests that taking a low dose of omega-3 supplements every day may also have benefits for your heart health.
In a new meta-analysis (a statistical analysis of a group of existing studies) recently published in the journal Clinical NutritionThe researchers drew from 19 studies on how omega-3 supplementation affected participants’ cardiovascular outcomes.
The researchers found a significantly lower risk of death from cardiac events when participants took the equivalent of two one-gram capsules of omega-3 supplements per day. However, the effects of higher doses were not clear.
“[This analysis] included 19 studies with a total of 97,709 participants in them, so it makes these findings more reliable, that’s a lot of participants!” Seattle-based registered dietitian nutritionist Ginger Hultin MS RDN CSO, owner of ChampagneNutrition and author of Anti-inflammatory diet meal prep and Cookbook How to Eat to Beat Sickness tells to Eat this, not that!. “Omega-3s have long been linked to positive cardiovascular outcomes, so it’s good to keep exploring the exact connection and what dosage is (or isn’t) helpful. What’s exciting is that researchers continue to investigate exactly the role of omega-3s.” omega-3 in our health.
Researchers have found a range of other potential health benefits from taking omega-3 supplements. For example, the American Heart Association (AHA) suggests use certain prescription omega-3 supplements to help lower triglyceride levels. Omega-3s can also help keep your brain alert and even have benefits for your mood.
Julie Upton, MS, RD, CSSD recommends opting for supplements that have at least 500 milligrams of EPA and DHA and are made from concentrated fish oil. That said, you may see more benefits from getting omega-3s from the foods you eat, since some supplements will not offer the same benefits.
“As a registered dietitian nutritionist, I take a ‘foods first’ approach and often talk to my clients about the role of omega-3-rich foods in heart health,” says Hultin. “However, many people may benefit from supplementation for a variety of reasons, and this study provides a bit more information that clinicians can use to help guide their patients.”
If you’re not sure which foods to start with, try these The 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.
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