Table of ContentsView AllTable of ContentsFish Oil BenefitsSources & RecommendationsSide EffectsInteractions
Table of ContentsView All
View All
Table of Contents
Fish Oil Benefits
Sources & Recommendations
Side Effects
Interactions
According to research, fish oil may lower blood pressure. Along with lifestyle changes like eating a healthy diet and losing extra weight, there’s some evidence that adding fish oil to your diet may help keep blood pressure in check and control high blood pressure (also known as hypertension).
Fish oil is high inomega-3 fatty acids, healthy fatty acids you need to get from dietary sources. As an antioxidant, it helps reduceoxidative stress and inflammation. You can increase your dietary intake of fish oil through natural sources (fish) or supplements.
This article explains the benefits of fish oil, including how fish oil lowers blood pressure and boosts heart health to reduce the risk of heart attack and stroke. It also discusses fish oil sources and recommended amounts, side effects, and interactions.
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Benefits of Fish Oil on Heart Health
Lowers Blood Pressure
High blood pressure can cause damage if left untreated. Over time, it can lead to heart disease, heart attack, stroke, and other complications.
Both fish oil from fish and fish oil supplements have the ability to lower blood pressure.
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Slows Plaque Development
Fatty substances, cholesterol, and other products can form plaque deposits in the arteries. When plaque builds up, it makes the artery walls thick and stiff, leading toatherosclerosis. High blood pressure, high cholesterol and triglyceride levels, and other factors increase the risk of atherosclerosis.
Reduces Risk of Arrhythmia
Omega-3 fatty acids seem to offer excellent protection againstcardiacarrhythmias. Cardiac arrhythmia means an abnormal heart rhythm.
If you’re consuming omega-3 fatty acids every day, your body will store excess in heart cells, helping to make those cells resistant to arrhythmias. Long-chain omega-3 fatty acids from marine sources like fish oil are what to look for.
Reduces Risk of Heart Attack and Stroke
Research shows that fish oil may be able to reduce the risk of heart attack and stroke. Fish oil may also be used as an additional therapy in people who don’t have optimal treatment for heart disease and can even lower the risk of heart attack and stroke in this population.
Reduces Risk of Death in Heart Disease
Heart disease is the leading cause of death for people in the United States. It kills one person every 33 seconds. Coronary artery disease is the most common form of heart disease. Heart attacks are also common.
Having about two servings of fish a week may be able to reduce death from heart disease regardless of whether you have existing heart problems or not. Getting fish oil from natural sources is recommended over supplements.
Fish oil supplements may increase the risk of stroke in people who don’t have cardiovascular problems. An increased risk of atrial fibrillation and stroke has been documented in healthy people who take fish oil supplements. However, further studies are needed to fully understand this relationship.
Improves Endothelial Function
High blood pressure is closely associated with a dysfunction in the endothelium, the layer of cells lining your blood vessels, heart, and other organs. The endothelium is involved in a number of physiological processes affecting cardiovascular health, like the contraction and relaxation of blood vessels and blood clotting.
Endothelial dysfunctionis linked to plaque build-up in your arteries (atherosclerosis), causing narrowing. This condition can lead to heart attacks and stroke.
The antioxidative properties of fish oil can protect the endothelial cells. This translates to better blood vessel health and is associated with lower blood pressure levels.
Increases Arterial Elasticity
The ability of your arteries to contract and expand (elasticity) is important for maintaining a constant blood pressure. This is especially true for the arteries close to the heart that feel the greatest effects from the heart’s pumping action.
The stiffer your arteries are, the more likely you are to have high blood pressure. This can contribute to the risk of heart disease, especially in people with a family history of high cholesterol. The good news is that the omega-3 fatty acids in fish oil have been shown to improve the elasticity of the large arteries in those with a family history of high cholesterol.
Reduces Triglycerides
Triglyceridesare a type of fat (lipid) found in the blood. High levels of triglycerides put you at increased risk of heart disease and stroke.
Dietary sources of fish oil, including supplements, can have a positive effect on high triglycerides. Supplements contain many types of omega-3 fatty acids. Some evidence suggests that 1 gram per day of long-chain omega-3 fatty acids (eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA) can help lower triglycerides, as can eating 8 ounces of a variety of seafood each week.
Prescription omega-3 fatty acid medication is available for people with triglyceride levels above 500 milligrams per deciliter.
Sources and Recommended Amounts for Fish Oil
Fish Oil Supplements
If you’re taking fish oil supplements, the recommended amount is no more than 5 grams of omega-3s a day.Fish oil supplements are sourced from a variety of fish. Fish oil isn’t the only type of omega-3 supplement available. You can also find omega-3s in:
Fish oil supplements can contain impurities and have varying doses.If you are using a fish oil supplement, do your research to make sure the product you are buying comes from a good source.
Dietary Sources of Fish Oil
You can get enough fish oil from your diet. Natural sources of fish oil include:
Dietary sources of fish oil are recommended over supplements. For a heart-healthy diet rich in omega-3s, aim for about two servings of fish each week.
Keeping blood pressure under control can help you reduce the risk of heart disease and other conditions. Aside from fish oil, these otherfoods can benefit blood pressureas well:Fruits, vegetablesLegumes, such as kidney beans, lentils, or chickpeasPoultryLean meatsVegetable oilsLow-fat dairy productsWhole grainsUnsalted nutsSeeds
Keeping blood pressure under control can help you reduce the risk of heart disease and other conditions. Aside from fish oil, these otherfoods can benefit blood pressureas well:
Side Effects of Fish Oil
Fish oil supplements generally don’t cause side effects. When they do occur, side effects tend to be mild and go away on their own.Side effects of fish oil supplements include:
Generally, the risk of bleeding is mild, even if you are taking antiplatelet medications (like aspirin) to help prevent blood clotting.
Heavy metals likemercurycan show up in seafood. However, fish oil supplements usually contain very small amounts that are unlikely to be harmful. Plus, the purification process for fish oil supplements helps to remove heavy metals present in fish.
The safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications has not been established.
Risk of Atrial Fibrillation
Although fish oil can help protect against arrhythmia, there appears to be a Goldilocks zone when it comes to atrial fibrillation. Omega-3 fatty acid intake that is too high or too low may increase the risk of atrial fibrillation, but the right amount can lower it.
What’s right for you will depend on several factors, including the dose, type and formulation of the omega-3 fatty acids (whether from food sources or supplements), as well as your age, sex, clinical risk factors, and atrial function.
If you’re taking supplements, sticking to a dose of less than 2 grams a day may help reduce the risk of atrial fibrillation.
Talk to a healthcare provider or registered dietician before adding fish oil to your diet.
Dietary supplements haven’t been tested for safety and are largely unregulated. The content of some products may differ from what is specified on the product label. Two of the main concerns with fish oil are that the oil may be rancid or contain environmental contaminants found in fish such asPCBs (polychlorinated biphenyls)and mercury.
Interactions of Fish Oil With Other Substances
Fish oil can interact with the effects of warfarin and similar anticoagulant medications.
People taking warfarin and fish oil may have longer clotting times. Generally, 3 to 6 g of fish oil a day is considered safe. Your healthcare provider may want to monitor your blood for indicators of clotting.
Summary
In addition to adopting healthy lifestyle practices, adding fish oil to your diet may help youmanage your blood pressure. Fish oil has been shown to lower blood pressure and improve other markers of heart health. Including fish oil in your diet can help you reduce the risk of heart disease and stroke.
If you are considering taking fish oil supplements, speak with your healthcare provider or registered dietician first to make sure it’s appropriate and safe for you.
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Dinicolantonio J, Okeefe J.Dietary fats, blood pressure and artery health.Open Heart. 2019;6(1):e001035. doi:10.1136/openhrt-2019-001035American Heart Association.Health threats from high blood pressure.American Heart Association.Consuming about 3 grams of omega-3 fatty acids a day may lower blood pressure.Johns Hopkins Medicine.Atherosclerosis.DiNicolantonio JJ, O’Keefe JH.The benefits of omega-3 fats for stabilizing and remodeling atherosclerosis.Mo Med. 2020;117(1):65-69.DiNicolantonio JJ, O’Keefe James.The benefits of marine omega-3s for preventing arrhythmias.Open Heart. 2020;7(1):e000904. doi:10.1136/openhrt-2018-000904Liao J, Xiong Q, Yin Y, Ling Z, Chen S.The effects of fish oil on cardiovascular diseases: systematical evaluation and recent advance.Front Cardiovasc Med. 2022;8:802306. doi:10.3389/fcvm.2021.802306Centers for Disease Control and Prevention.Heart disease facts.American College of Cardiology.Fish intake, fish oil, and cardiovascular health – is it better to just eat the real thing?Chen G, Qian ZM, Zhang J, et al.Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study.BMJ Med. 2024;3(1):e000451. doi:10.1136/bmjmed-2022-000451Chan DC, Pang J, Barrett PHR, et al.Effect of omega-3 fatty acid supplementation on arterial elasticity in patients with familial hypercholesterolaemia on statin therapy.Nutr Metab Cardiovasc Dis. 2016;26(12):1140-1145. doi:10.1016/j.numecd.2016.07.012Harvard Health Publishing Harvard Medical School.Should you worry about high triglycerides?National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids: fact sheet for health professionals.American Heart Association.Prescription omega-3 medications work for high triglycerides, advisory says.National Center for Complementary and Integrative Health.Omega-3 supplements: in depth.Fatkin D, Cox CD, Martinac B.Fishing for links between omega-3 fatty acids and atrial fibrillation.Circulation. 2022;145(14):1037-1039. doi:10.1161/CIRCULATIONAHA.121.058596Curfman G.Omega-3 fatty acids and atrial fibrillation.JAMA. 2021;325(11):1063. doi:10.1001/jama.2021.2909
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Dinicolantonio J, Okeefe J.Dietary fats, blood pressure and artery health.Open Heart. 2019;6(1):e001035. doi:10.1136/openhrt-2019-001035American Heart Association.Health threats from high blood pressure.American Heart Association.Consuming about 3 grams of omega-3 fatty acids a day may lower blood pressure.Johns Hopkins Medicine.Atherosclerosis.DiNicolantonio JJ, O’Keefe JH.The benefits of omega-3 fats for stabilizing and remodeling atherosclerosis.Mo Med. 2020;117(1):65-69.DiNicolantonio JJ, O’Keefe James.The benefits of marine omega-3s for preventing arrhythmias.Open Heart. 2020;7(1):e000904. doi:10.1136/openhrt-2018-000904Liao J, Xiong Q, Yin Y, Ling Z, Chen S.The effects of fish oil on cardiovascular diseases: systematical evaluation and recent advance.Front Cardiovasc Med. 2022;8:802306. doi:10.3389/fcvm.2021.802306Centers for Disease Control and Prevention.Heart disease facts.American College of Cardiology.Fish intake, fish oil, and cardiovascular health – is it better to just eat the real thing?Chen G, Qian ZM, Zhang J, et al.Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study.BMJ Med. 2024;3(1):e000451. doi:10.1136/bmjmed-2022-000451Chan DC, Pang J, Barrett PHR, et al.Effect of omega-3 fatty acid supplementation on arterial elasticity in patients with familial hypercholesterolaemia on statin therapy.Nutr Metab Cardiovasc Dis. 2016;26(12):1140-1145. doi:10.1016/j.numecd.2016.07.012Harvard Health Publishing Harvard Medical School.Should you worry about high triglycerides?National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids: fact sheet for health professionals.American Heart Association.Prescription omega-3 medications work for high triglycerides, advisory says.National Center for Complementary and Integrative Health.Omega-3 supplements: in depth.Fatkin D, Cox CD, Martinac B.Fishing for links between omega-3 fatty acids and atrial fibrillation.Circulation. 2022;145(14):1037-1039. doi:10.1161/CIRCULATIONAHA.121.058596Curfman G.Omega-3 fatty acids and atrial fibrillation.JAMA. 2021;325(11):1063. doi:10.1001/jama.2021.2909
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Dinicolantonio J, Okeefe J.Dietary fats, blood pressure and artery health.Open Heart. 2019;6(1):e001035. doi:10.1136/openhrt-2019-001035American Heart Association.Health threats from high blood pressure.American Heart Association.Consuming about 3 grams of omega-3 fatty acids a day may lower blood pressure.Johns Hopkins Medicine.Atherosclerosis.DiNicolantonio JJ, O’Keefe JH.The benefits of omega-3 fats for stabilizing and remodeling atherosclerosis.Mo Med. 2020;117(1):65-69.DiNicolantonio JJ, O’Keefe James.The benefits of marine omega-3s for preventing arrhythmias.Open Heart. 2020;7(1):e000904. doi:10.1136/openhrt-2018-000904Liao J, Xiong Q, Yin Y, Ling Z, Chen S.The effects of fish oil on cardiovascular diseases: systematical evaluation and recent advance.Front Cardiovasc Med. 2022;8:802306. doi:10.3389/fcvm.2021.802306Centers for Disease Control and Prevention.Heart disease facts.American College of Cardiology.Fish intake, fish oil, and cardiovascular health – is it better to just eat the real thing?Chen G, Qian ZM, Zhang J, et al.Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study.BMJ Med. 2024;3(1):e000451. doi:10.1136/bmjmed-2022-000451Chan DC, Pang J, Barrett PHR, et al.Effect of omega-3 fatty acid supplementation on arterial elasticity in patients with familial hypercholesterolaemia on statin therapy.Nutr Metab Cardiovasc Dis. 2016;26(12):1140-1145. doi:10.1016/j.numecd.2016.07.012Harvard Health Publishing Harvard Medical School.Should you worry about high triglycerides?National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids: fact sheet for health professionals.American Heart Association.Prescription omega-3 medications work for high triglycerides, advisory says.National Center for Complementary and Integrative Health.Omega-3 supplements: in depth.Fatkin D, Cox CD, Martinac B.Fishing for links between omega-3 fatty acids and atrial fibrillation.Circulation. 2022;145(14):1037-1039. doi:10.1161/CIRCULATIONAHA.121.058596Curfman G.Omega-3 fatty acids and atrial fibrillation.JAMA. 2021;325(11):1063. doi:10.1001/jama.2021.2909
Dinicolantonio J, Okeefe J.Dietary fats, blood pressure and artery health.Open Heart. 2019;6(1):e001035. doi:10.1136/openhrt-2019-001035
American Heart Association.Health threats from high blood pressure.
American Heart Association.Consuming about 3 grams of omega-3 fatty acids a day may lower blood pressure.
Johns Hopkins Medicine.Atherosclerosis.
DiNicolantonio JJ, O’Keefe JH.The benefits of omega-3 fats for stabilizing and remodeling atherosclerosis.Mo Med. 2020;117(1):65-69.
DiNicolantonio JJ, O’Keefe James.The benefits of marine omega-3s for preventing arrhythmias.Open Heart. 2020;7(1):e000904. doi:10.1136/openhrt-2018-000904
Liao J, Xiong Q, Yin Y, Ling Z, Chen S.The effects of fish oil on cardiovascular diseases: systematical evaluation and recent advance.Front Cardiovasc Med. 2022;8:802306. doi:10.3389/fcvm.2021.802306
Centers for Disease Control and Prevention.Heart disease facts.
American College of Cardiology.Fish intake, fish oil, and cardiovascular health – is it better to just eat the real thing?
Chen G, Qian ZM, Zhang J, et al.Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study.BMJ Med. 2024;3(1):e000451. doi:10.1136/bmjmed-2022-000451
Chan DC, Pang J, Barrett PHR, et al.Effect of omega-3 fatty acid supplementation on arterial elasticity in patients with familial hypercholesterolaemia on statin therapy.Nutr Metab Cardiovasc Dis. 2016;26(12):1140-1145. doi:10.1016/j.numecd.2016.07.012
Harvard Health Publishing Harvard Medical School.Should you worry about high triglycerides?
National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids: fact sheet for health professionals.
American Heart Association.Prescription omega-3 medications work for high triglycerides, advisory says.
National Center for Complementary and Integrative Health.Omega-3 supplements: in depth.
Fatkin D, Cox CD, Martinac B.Fishing for links between omega-3 fatty acids and atrial fibrillation.Circulation. 2022;145(14):1037-1039. doi:10.1161/CIRCULATIONAHA.121.058596
Curfman G.Omega-3 fatty acids and atrial fibrillation.JAMA. 2021;325(11):1063. doi:10.1001/jama.2021.2909
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