Fish Oil and the Heart: Everything You Need to Know

In the search for ways to support heart health, fish oil is increasingly emerging as a potential ally. But what makes fish oil so special, and how does it contribute to the normal functioning of the heart*?

What is fish oil and why is it good for you?

Fish oil is extracted from fatty fish such as salmon, mackerel, and herring. It contains the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which play a role in various bodily processes, including supporting the normal functioning of the heart*. Since our bodies can only produce small amounts of these fatty acids on their own, it's important to get them through diet—and, if needed, through supplementation. The beneficial effect is achieved with a daily intake of 250 mg of EPA and DHA.

Did you know?!

The highest concentrations of omega-3 fatty acids in fish are found in the eyes and liver. Surprising, right? In the past, people used to eat these parts more frequently, which meant they naturally consumed more EPA and DHA. These days, that's no longer common, which means our intake of these essential fatty acids through diet has decreased.

The Dutch Health Council recommends eating fish once a week—preferably fatty fish—to ensure sufficient EPA and DHA intake. If you don't eat fatty fish regularly, a fish oil supplement like Golden Naturals Fish Oil Gold can be a great addition to your daily routine. Explore our full fish oil range for more options.

Fish oil – Maintaining normal blood pressure

The omega-3 fatty acids EPA and DHA help maintain normal blood pressure.

To support normal blood pressure, the EFSA recommends a daily intake of 3 grams of combined EPA and DHA. You can reach this amount by combining:

• Two to three servings of fatty fish per week, such as salmon, mackerel, or herring
• Optionally supplemented with a high-quality fish oil or algae oil supplement

It’s important not to exceed a total daily intake of 5 grams of EPA and DHA combined.

Fish oil – Supporting normal triglyceride levels

Triglycerides are a type of fat found in the blood. The omega-3 fatty acids EPA and DHA help maintain normal triglyceride levels in the blood, provided they are taken in the right dosage. The European Food Safety Authority (EFSA) states that a daily intake of at least 2 grams and no more than 5 grams of combined EPA and DHA contributes to this effect. This can be achieved by regularly eating fatty fish, and if needed, taking a fish oil or algae oil supplement.

In addition to adequate omega-3 intake, a healthy lifestyle is crucial for maintaining normal triglyceride levels. This includes a balanced and varied diet, enough sleep, and regular physical activity. Combining these factors offers optimal support for your body. If in doubt, always consult a doctor or nutritionist for tailored advice.

Omega-3 and normal heart function

A properly functioning heart contributes to overall health and vitality. The omega-3 fatty acids EPA and DHA have a beneficial effect on the heart and support its normal function. The European Food Safety Authority (EFSA) confirms that a daily intake of at least 250 mg of combined EPA and DHA contributes to this effect.

A balanced diet rich in omega-3 fatty acids, along with a healthy lifestyle, can help support the heart*. This includes regular exercise, a varied and nutritious diet, and good sleep. Looking to boost your omega-3 intake? A high-quality fish oil or algae oil supplement can be a valuable addition.

Omega-3 from natural sources: food for the heart

Omega-3 fatty acids are essential to the body and occur in three main forms:

ALA (alpha-linolenic acid): This plant-based omega-3 fatty acid can be converted by the body—though only to a limited extent—into EPA and DHA. Sources of ALA include:

• • Flaxseeds and flaxseed oil
  • Chia seeds
  • Walnuts
  • Hemp seeds

EPA (eicosapentaenoic acid): Together with DHA, this omega-3 fatty acid supports heart health*. Dietary sources of EPA include:

• Fatty fish such as salmon, mackerel, herring, and sardines
• Algae oil (a plant-based source)

DHA (docosahexaenoic acid): A daily intake of 250 mg of DHA contributes to maintaining normal brain function and vision. In combination with EPA, DHA also has a beneficial effect on heart health*. Dietary sources of DHA include:

• Fatty fish (salmon, tuna, anchovies, herring)
• Algae oil (the primary plant-based source of DHA)
• Omega-3 enriched eggs

By incorporating a variety of these foods into your diet, you can ensure a good intake of omega-3 fatty acids. Want some extra support? A supplement containing EPA and DHA can be a valuable addition to your daily routine. Browse the Golden Naturals fish oil range for high-quality options.

Fish oil as heart support

The omega-3 fatty acids EPA and DHA found in fish oil can contribute positively to maintaining normal heart function*. However, heart health is about more than just omega-3s; a balanced diet, regular exercise, and a healthy lifestyle remain essential.

Interested in adding fish oil to your daily routine? Choose a high-quality supplement or eat more fatty fish. Always consult a doctor or nutritionist if you’re unsure. Have questions, suggestions, or want to know more about our products? Feel free to get in touch with us:

• online@goldennaturals.nl
• +31(0)499-440222
• Send a WhatsApp message
• Use the chat function at the bottom right of the page

Want to know more about the heart and nutritional supplements? Read our other blogs about healthy nutrition and lifestyle!
*This beneficial effect is obtained with a daily intake of 250 mg EPA and DHA.