OMEGA-3s - HEART’S BEST FRIEND

Authored by: Shadae Zamyad, Nutritionist

Omega-3s are critical for heart health

For decades, our understanding of seafood's heart-protective properties has evolved through a fascinating journey of scientific discovery. This story began in the 1970s when researchers noticed something remarkable about Inuit populations in Greenland. Despite consuming a high-fat diet, they had surprisingly low rates of cardiovascular disease. This observation led scientists to investigate their traditional diet, which was rich in seafood, ultimately leading to the discovery of the crucial role Omega-3 fatty acids play in heart health.

Initially, researchers focused on how Omega-3s, particularly EPA and DHA which are found abundantly in fish, appeared to improve blood lipid profiles by lowering harmful cholesterol levels. This early understanding painted Omega-3s primarily as cholesterol-fighters, but as our scientific tools and understanding advanced, a more complex and fascinating picture of their function emerged.

Recent research has revealed that the heart-protective effects of Omega-3s extend far beyond cholesterol management. We now understand that cardiovascular disease is fundamentally an inflammatory condition, and Omega-3s' powerful anti-inflammatory properties may be their most significant contribution to heart health. By reducing systemic inflammation, these essential fats help protect the delicate lining of blood vessels, prevent plaque formation, and maintain overall cardiovascular function. This evolving understanding helps explain why seafood consumption has such wide-reaching effects on our health.


Omega-3s and Improved Blood Lipid Profiles

There have been countless studies that have shown Omega-3s to improve blood lipid profiles, which are strong predictors of cardiovascular health. A study published in The Evidence reports (Balk et al., 2016) investigated the effects of Omega-3 supplementation from fish on people with elevated triglycerides, which is a type of fat in your blood stream. The results showed that those who consumed Omega-3-rich fish oils experienced a significant reduction in triglyceride levels and an increase in high-density lipoprotein (HDL) cholesterol, often referred to as "good" cholesterol.

While supplements can be beneficial, obtaining Omega-3s from whole food sources is preferable. Fatty fish species like Black Cod (aka Sablefish), wild salmon, mackerel, sardines or anchovies are some of the best food sources for Omega-3 (EPA and DHA). But even some leaner species pack a punch – West Coast local species like wild Widow Rockfish, Thornyhead, Oysters or Oregon Pink Shrimp contain great levels of Omega-3. The benefits of seafood-derived Omega-3s extend beyond reducing inflammation and improving blood lipid profiles. Incorporating any of these species into your diet will be incredibly beneficial for overall health, but especially for your heart! 

A notable study published in the journal Atherosclerosis (Elvevoll et al., 2017) has revealed that these essential fatty acids can also target a particularly harmful type of cholesterol particle. Small, dense low-density lipoprotein (LDL) cholesterol particles are known to be more dangerous than their larger counterparts, as they are more likely to contribute to the formation of artery-clogging plaques that can lead to serious cardiovascular problems. However, the Omega-3s found in fish have demonstrated a remarkable ability to reduce the concentration of these potentially harmful particles in the bloodstream. By regularly consuming fish rich in these heart-protecting fatty acids, you can significantly lower the levels of small, dense LDL particles in your blood!


Anti-Inflammatory Effects of Omega-3s on Cardiovascular Health

Omega-3s were initially recognized for their ability to fight cholesterol, but as our understanding evolved, our understanding of their role in heart health became much more nuanced. We now recognize that cardiovascular disease is primarily an inflammatory condition, and so the potent anti-inflammatory effects of Omega-3s, especially EPA and DHA, may be their most important contribution to heart health. These powerful compounds, which are found abundantly in fish, have been shown to fight inflammation at every stage, from protecting the delicate lining of your blood vessels to preventing the formation of dangerous plaques that can lead to heart attacks and strokes.

Recent studies have proven just how effective Omega-3s can be in keeping inflammation at bay. In one study, published in the scientific journal Immunity found that people who took Omega-3 supplements had significantly lower levels of inflammatory markers in their blood compared to those who didn't (Yan et al., 2020). This means that simply by adding more fish to your diet, you could be giving your heart the protection it needs to stay healthy and strong!  

Another study published in Lipids and Health Diseases compared the effects of fish consumption to that of red meat. The researchers found that people who regularly consumed fish had significantly lower levels of inflammatory markers, and lower blood pressure compared to those who primarily ate red meat (Gao et al., 2020). This difference can be attributed to the lack of EPA and DHA in red meat and its higher cholesterol content which may even promote inflammation when consumed in high amounts.  

How much seafood should we eat?

Omega 3 : 6 Balance - The Real Heart Health Story

But how do Omega-3s work their magic? When Omega-3 fatty acids enter your body, they're transformed into specialized pro-resolving mediators (SPMs), which act as sophisticated peacekeepers in your immune system. These SPMs work by orchestrating a series of precise cellular response. They guide immune cells to clean up debris and dying cells, reduce the production of inflammatory molecules called cytokines, and help damaged tissues return to a healthy state. Unlike traditional anti-inflammatory compounds that simply suppress immune responses, SPMs actively coordinate the resolution of inflammation while preserving your body's ability to fight infections. A study published in the FASEB Journal (Barden et al., 2016) showed that people who ate more fish had higher levels of SPMs in their blood, and these SPMs actively reduced inflammatory markers and helped maintain cardiovascular health by protecting blood vessel walls from inflammatory damage.

Omega-3s also have another trick up their sleeve: They can block the activation of a protein complex called nuclear factor kappa B (NF-kB), which is like the master switch for inflammation in your body. When NF-kB is activated, it can trigger a cascade of inflammatory responses that damage your blood vessels. But a study in the Journal of Nutritional Biochemistry (Xue et al., 2012) found that Omega-3s, specifically EPA and DHA found in fish, were able to reduce NF-kB activation in the cells lining your blood vessels. By keeping this inflammatory switch turned off, Omega-3s can help keep your arteries healthy and functioning at their best!


Local Seafood from the West Coast is High in Omega-3

highest Omega-3 EPA DHA seafood fish food

For decades, research has shown that the Omega-3 fatty acids found in seafood are superstars when it comes to heart health. Studies prove that these essential fats, especially marine-derived EPA and DHA, can do amazing things for our hearts and cardiovascular system. They improve cholesterol, reduce inflammation, and lower the risk of heart disease. It also targets and reduces (bad) LDL cholesterol that contribute to artery-clogging plaque buildup, while boosting protective (good) HDL cholesterol. With each new study, the evidence becomes clearer that Omega-3s from seafood are powerhouses for maintaining a healthy heart. By making Omega-3 rich fish a regular part of your diet, you can provide your cardiovascular system with powerful protection against inflammation, cholesterol imbalances, and the risks of heart disease.

And here on the West Coast, we have some great local options with fantastic Omega-3 levels: local Black Cod (Sablefish) has among the highest levels of Omega-3 of any seafood, packing 1137mg of EPA+DHA in every 100 calories worth of fillet (2.2oz). Wild salmon, mackerel, oysters and Oregon pink shrimp are Omega-3 rich staples. But also some lean white fish options like Widow Rockfish and Thornyhead offer high Omega-3 levels on par or better than wild salmon. The beauty of seafood is in its variety – so many tasty options and opportunities to get more heart-protective Omega-3s in our diet, and never get bored. 

 
 

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Common Questions

  • Dietary guidelines recommend eating 2-3 seafood meals per week of a 6-oz serving size each, in order to prevent heart disease and other chronic illnesses. One thing to highlight is that consuming oily/fatty fish is critical because these species contain higher amounts of Omega-3s (especially the beneficial EPA and DHA), which keep inflammation low and help your immune system fight off disease. Some of the highest Omega-3 levels can be found in Black Cod, herring, anchovies, and sardines, which give your cardiovascular system the “healthy fats” it needs.

    Watch this short video, in which nutritional neuroscientist and Omega-3 expert, Dr Hibbeln, explains that there's no known upper limit for Omega-3s. Thus getting more is a good thing — especially when it comes from nutrient-rich fish which is also loaded with complete proteins, Vitamin B12, Vitamin D and E, selenium, and zinc.

  • Fatty fish, as the name suggests, have high levels of fats, and are rich in Omega-3s fatty acids — essential “healthy fats” that support brain function, reduce inflammation, and help regulate appetite. Fatty fish species include salmon, Black Cod (aka Sablefish), mackerel, herring, sardines, anchovies, trout and bluefin tuna (especially the belly).

    There are three types of Omega-3s: EPA and DHA from marine foods, and ALA (from plants like flaxseed, walnuts or chia). EPA and DHA are more bioavailable for the body —meaning your body can use them more easily, while our body first needs to convert ALA (into EPA and DHA) before it can use it. And unfortunately, only a small percentage of ALA actually gets converted. Learn more by watching this video bynutritional neuroscientist Dr. Hibbeln.

  • Fish in general is excellent for your heart and cardiovascular system. But the most heart-healthy seafood includes species rich in Omega-3 fatty acids—theses “healthy fats” are  known for their powerful anti-inflammatory properties that help protect blood vessels, prevent plaque buildup, and support overall cardiovascular function. Fatty fish like salmon, Black Cod, mackerel, anchovies, sardines, oysters, and Thornyhead are excellent choices. Black Cod (also known as Sablefish), a species caught wild on the West Coast of the US, has the highest amount of Omega-3 fatty acids boasting 1792mg of per 100g (3.5oz) of fillet. Other West Coast species like Widow Rockfish, Thornyhead, and Oregon pink shrimp are also great choices for your heart.

    Though supplements can help, whole food sources are the most effective way to get the heart-boosting benefits of Omega-3s because the fatty acids, EPA and DHA, you get directly from fish are more bioavailable —meaning your body can use them more easily. Make sure to eat at least 2 portions of seafood per week to get these heart health benefits.

  • Yes, fish contain cholesterol, which is found in all animal products including seafood, but most fish are low in saturated fat and high in Omega-3s - polyunsaturated fats that lower LDL (bad) cholesterol. Research found that Omega-3s significantly lowered triglycerides and boosted HDL ("good") cholesterol in people with elevated triglyceride levels (Balk et al.). These healthy fats from fish also lower inflammation and help prevent arrhythmias (irregular heartbeats). If you're watching your cholesterol levels, fish is generally a great protein choice compared to red meat or processed meats. Check out this great comparison showing protein content of fish species versus other common animal foods.

  • Our bodies need all three Omegas (3, 6, and 9) but their effects depend heavily on balance and source. Omega-6 fatty acids have been shown to lower LDL cholesterol and potentially reduce cardiovascular disease risk. However, consumed in excess Omega-6 increase inflammation in the body which increases your risk of cardiovascular disease. Meanwhile, Omega-9 fatty acids, such as oleic acid found in olive oil, are monounsaturated fats associated with improved lipid profiles, reduced inflammation, and lower cardiovascular disease risk.

    While both Omega-6 and Omega-9 can support heart health, the modern Western diet's excessive intake of Omega-6 through seed oils creates an imbalance - Americans’ diets commonly have an Omega-6 to Omega-3 ratio of 15:1 or 20:1. Ideally this ratio should be 1:1, equal amounts of Omega 3 and Omega 6 in our diet. This can be achieved by reducing sources of Omega-6 like seed oils and ultra-processed foods and adding more healthy Omega-3 fats from marine sources that are critical to restoring balance and protecting against chronic inflammatory conditions. These healthy fats can be found in seafood such as salmon, Black Cod, mackerel, anchovies, sardines, oysters, and Thornyhead, and an easy heart-healthy meal plan can help you achieve this balance.

  • Marine-sourced Omega-3s like EPA and DHA can reduce platelet activity, which helps lower the risk of clot formation and supports cardiovascular health, and while fish oil, containing omega-3s, is often thought to thin the blood, this is not accurate. It doesn't thin the blood in the same way that prescription anticoagulants do. Seafood rich in Omega-3s—like salmon, Black Cod, mackerel, sardines, anchovies, oysters, and Thornyhead—offers powerful heart-protective benefits without posing a major bleeding risk for most people. Check out the Omega-3 content of major animal foods »

 

References

Balk EM, Adams GP, Langberg V, Halladay C, Chung M, Lin L, Robertson S, Yip A, Steele D, Smith BT, Lau J, Lichtenstein AH, Trikalinos TA. Omega-3 Fatty Acids and Cardiovascular Disease: An Updated Systematic Review. Evidence Rep Technol Assess (Full Rep). 2016 Aug;(223):1-1252. doi: 10.23970/AHRQEPCERTA223. PMID: 30307737.

Barden AE, Mas E, Mori TA. n-3 Fatty acid supplementation and resolving mediators of inflammation. Curr Opin Lipidol. 2016 Feb;27(1):26-32. doi: 10.1097/MOL.0000000000000262. PMID: 26655290.

Elvevoll EO, Eilertsen KE, Brox J, Dragnes BT, Falkenberg P, Olsen JO, Kirkhus B, Lamglait A, Østerud B. Seafood diets: hypolipidemic and antiatherogenic effects of taurine and n-3 fatty acids. Atherosclerosis. 2008 Oct;200(2):396-402. doi:10.1016/j.atherosclerosis.2007.12.021. Epub 2008 Feb 1. PMID: 18242615.

Gao C, Liu Y, Gan Y, Bao W, Peng X, Xing Q, Gao H, Lai J, Liu L, Wang Z, Yang Y. Effects of fish oil supplementation on glucose control and lipid levels among patients with type 2 diabetes mellitus: a Meta-analysis of randomized controlled trials. Lipids Health Dis. 2020 May 8;19(1):87. doi: 10.1186/s12944-020-01214-w. PMID: 32384902; PMCID: PMC7206824.

Yan Y, Jiang W, Spinetti T, Tardivel A, Castillo R, Bourquin C, Guarda G, Tian Z, Tschopp J, Zhou R. Omega-3 fatty acids prevent inflammation and metabolic disorder through inhibition of NLRP3 inflammasome activation. Immunity. 2013 Jun 27;38(6):1154-63. doi:10.1016/j.immuni.2013.05.015. PMID: 23809162.


Xue B, Yang Z, Wang X, Shi H. Omega-3 polyunsaturated fatty acids antagonize macrophage inflammation via activation of AMPK/SIRT1 pathway. PLoS One. 2012;7(10):e45990. doi: 10.1371/journal.pone.0045990 Epub 2012 Oct 5. PMID: 23071533; PMCID: PMC3465287.