A diet based on fish and shellfish may have significant benefits in regard to heart health, especially when it includes fatty fish rich in omega-3s.
Nearly 80 percent of cases of heart disease are preventable1. One simple way we can protect our hearts is by shifting to a diet rich in omega-3 fatty acids. These nutrients can help moderate major risk factors behind different types of heart disease. Eating seafood rich in omega-3 fatty acids at least once or twice each week is tied to a reduced risk of heart attack, stroke, and cardiac related death2.
Nutrients in Seafood May Reduce Risk of Stroke and Heart Attack
Omega-3s can support a lower risk of strokes and heart attacks by helping to reduce triglyceride levels3. That’s because even moderately high levels of triglycerides are tied to an increased risk of atherosclerosis, one of the leading causes of strokes and heart attacks.
The American Heart Association currently recommends a daily intake of at least 2 grams of EPA and DHA to help reduce high triglyceride levels4. You can get that dosage from enjoying about 6 ounces of wild salmon or 12 ounces of a white variety of wild-caught fish every day.
Meanwhile, if your triglyceride levels are in the normal range, consuming fish and shellfish on a regular basis can help keep them in check5.
More Omega-3s, Less Omega-6s May Be Better for Heart Health
Recent studies suggest that including more omega-3s and less omega-6 fats in your diet is tied to healthier cholesterol levels6. Omega-6 fatty acids are not inherently harmful, but having too much of this nutrient in your diet, and not enough omega-3s, is associated with an increased risk of heart disease.
Consuming seafood rich in omega-3 fatty acids and low in omega-6s is one way to enjoy a diet with a healthier balance of fats. Salmon, generally, is known for its omega-3 content, but whether it’s wild salmon or farmed can affect its fat balance. Wild salmon, which is naturally low in omega-6 fatty acids, may be better for your heart.
Omega-3s Promote a Lower Risk of Heart Arrhythmias
DHA and EPA can help keep your heartbeat regular, potentially reducing your risk for developing arrhythmias. Arrhythmias are a complication that can lead to heart failure.
There’s no consensus over how many servings of fish is ideal for preventing arrhythmias. However, researchers have found that eating three servings of fish each week was tied to a 58% lower risk of dying from an arrhythmia7. In comparison, not getting adequate amounts of omega-3s each day can put someone at a tenfold risk for sudden cardiac death8.
Additionally, large, population-based studies have found that people who eat fatty fish on a regular basis are half as likely to experience cardiac arrest as people who eat less than one serving per fish each week.
Omega-3s May Help Lower Blood Pressure
A recent study published in the Journal of the American Heart Association supported a beneficial association between omega-3 intake and healthy blood pressure9. Consuming ample amounts of these fatty acids demonstrated potential benefits for anyone by helping to moderate blood pressure. However, the study found that omega-3s may be especially beneficial for people who are at high risk of heart disease by helping to lower blood pressure.
While more research is needed, there is evidence that the more omega-3s you eat, the more you may stand to benefit from a reduction in blood pressure.
What About Omega-3 Supplements?
There’s no conclusive evidence that taking omega-3 supplements can help prevent cardiac events. In fact, they may not support any cardiovascular benefits. A recent large study published in the New England Journal of Medicine concluded that taking fish oil supplements was no better than taking a placebo10.
In contrast, large studies have generally concluded that eating seafood regularly is linked to lower rates of cardiovascular disease.
How to Enjoy Salmon and Seafood for Health Heart
The American Heart Association suggests that consuming a variety of seafood can help to make a healthy diet sustainable. By enjoying a variety of fish over the long run, you're less likely to get bored of the foods that you eat11.
Enjoying at least one serving of wild-caught seafood each week is a modest goal to aim for. Two or three times a week is more ideal.
Try to eat wild-caught seafood more often than red meat. Seafood gives you a high protein level along with vitamins, minerals, antioxidants, and of course omega-3 fatty acids. If weight loss is your goal, you’ll also want to opt for more health-conscious ways to cook your seafood meals to shed excess pounds.
1. World Health Organization, Cardiovascular diseases: Avoiding heart attacks and strokes, 2015
2. Omega-3 fatty acids and cardiovascular disease, 2015
3. The effect of lean fish consumption on triglyceride levels, 2009
5. NIH Choose Heart-Healthy Foods, 2022
6. Effects of dietary fats on blood lipids: a review of direct comparison trials, 2018
7. The benefits of marine omega-3s for preventing arrhythmias, 2020
8. Omega-3 Index and Sudden Cardiac Death, 2010
9. Omega‐3 Polyunsaturated Fatty Acids Intake and Blood Pressure
10. Marine n−3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer, 2018
11. Eating fish twice a week reduces heart, stroke risk, 2018
