Omega-3s: Why Your Heart Loves Healthy Fats

For decades, fat was portrayed as the enemy of heart health. We now know that this was far too simplistic. Certain types of fat, particularly omega-3 fatty acids, are actually essential for a healthy heart.

Omega-3 fatty acids are a type of polyunsaturated fat that your body cannot produce on its own. You must obtain them from food or supplements. There are three main types: EPA and DHA, which come primarily from marine sources, and ALA, which comes from plant sources.

The heart benefits of omega-3s are well documented. They help reduce inflammation throughout the body, including in blood vessels. Chronic inflammation is a key driver of atherosclerosis, the buildup of plaque in arteries that can lead to heart attacks and strokes.

Omega-3s also help lower triglyceride levels, a type of fat in your blood that is associated with increased heart disease risk when elevated. They can modestly raise HDL cholesterol, the good cholesterol that helps remove harmful fats from your bloodstream.

Perhaps most importantly, omega-3s have a stabilizing effect on heart rhythm. Studies have found that people who consume adequate amounts of omega-3s have a lower risk of dangerous cardiac arrhythmias.

The best dietary sources of EPA and DHA are fatty fish such as salmon, mackerel, sardines, herring, and anchovies. The American Heart Association recommends eating at least two servings of fatty fish per week. A serving is about three and a half ounces cooked.

For plant-based omega-3s (ALA), good sources include flaxseeds and flaxseed oil, chia seeds, walnuts, and hemp seeds. Your body can convert some ALA to EPA and DHA, but the conversion rate is low, so plant sources alone may not be sufficient.

If you do not eat fish regularly, a high-quality fish oil or algae-based supplement can help bridge the gap. Talk to your doctor before starting any supplement regimen.

Including omega-3-rich foods in your diet is one of the most impactful changes you can make for long-term heart health.