Many people try to improve their heart health through small daily habits, hoping simple changes can make a real difference over time. Fish oil supplements have become one of the most common choices, but new research suggests their benefits may not be as straightforward as many believe.
According to reporting by Health, based on a 2022 scientific review and expert opinions from cardiology specialists, the evidence remains mixed.
Fish oil is rich in omega-3 fatty acids, nutrients that have long been associated with cardiovascular health. While some studies suggest these supplements may help reduce blood pressure, researchers say the overall findings are inconsistent.
What the research found
The strongest evidence suggests that people with high blood pressure may experience a modest reduction after consuming around two to three grams of omega-3 fatty acids per day.
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However, researchers have not found convincing proof that fish oil provides the same benefit for people whose blood pressure is already within a healthy range.
Scientists believe omega-3 fatty acids may improve blood vessel function, reduce inflammation and lower oxidative stress, all of which could contribute to healthier blood pressure. Even so, experts say differences in supplement formulations and dosages make it difficult to draw firm conclusions.
More than a supplement
Fish oil is generally considered safe, but it is not without potential side effects. Reported concerns include digestive discomfort, a fishy aftertaste, heartburn, and, in some cases, an increased risk of atrial fibrillation, bleeding complications or higher LDL cholesterol.
Because dietary supplements are not reviewed by the U.S. Food and Drug Administration before reaching the market, experts recommend choosing products that have undergone independent third-party testing.
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The best approach
Cardiologists continue to recommend getting omega-3 fatty acids from food rather than supplements whenever possible. Eating fatty fish such as salmon, mackerel and sardines twice a week remains the preferred option.
Researchers also stress that regular exercise, a balanced diet, reduced salt intake, quality sleep and stress management have a far greater impact on blood pressure than fish oil supplements alone. Anyone considering fish oil should first consult a healthcare professional.
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This article is made and published by Mie Hermansen, who may have used AI in the preparation.