Any way that you look at it, the statistics regarding cardiovascular disease are grim. It is the leading cause of death in America, most commonly among males and Caucasians. The three main risk factors for cardiovascular disease include smoking, high blood pressure, and high LDL (bad) cholesterol levels. In fact, public health researchers at the Centers for Disease Control & Prevention (CDC) estimate that almost half of all American adults meet the criteria for at least one of these three risk factors for cardiovascular disease.

Surgery to repair damage from cardiovascular disease is risky, and there are a number of dangerous side effects from heart medications, including diarrhea, rash, or itching, abdominal pain, headache, chest pain, muscle aches, and dizziness. In light of these risks, many of Dr. Nathen Horst’s patients are looking toward ways to reduce their chances of developing cardiovascular disease instead of attempting to treat the problem once it has developed. Dr. Horst recommends his patients add either fatty fish (such as mackerel, tuna, herring, or salmon) into their diet or omega-3 capsules into their daily vitamin and supplement routine to offset the potential damage from cardiovascular disease.

Types of Omega-3 Fatty Acids

Research has shown that there are two types of omega-3 fatty acids found in fish. Eicosapentaenoic acid (EPA) is more common and actually comes from the algae that fish eat. EPA is thought to be the main type of omega-3 fatty acid to help protect against cardiovascular disease and lower LDL, or bad, cholesterol levels.

Docosahexaenoic acid (DHA), while less abundant than EPA, is just as vital for optimal heart health. While EPA lowers LDL cholesterol levels, DHA will help raise HDL, or good, cholesterol levels. It can also lower both blood pressure and the heart rate.

Recommended Amounts of Fish or Fish Oil Supplements

The American Heart Association recommends two servings of fish (particularly fatty fish) at least two times a week, with each serving working out to approximately 3.5 ounces after being cooked. If you take a fish oil supplement, look for one that includes a combination of EPA and DHA, preferably at a ratio of 3:2.

Side Effects from Fish Oil Supplements

Unfortunately, “fish burps” are one of the common side effects from fish oil supplements. Your body will create excess gas as it breaks down the supplements, thus making you burp up the taste of fish. Time-release capsules may help reduce this problem, as the full amount of the fish oil will not be released into your stomach all at once. If you do not have time-release supplements, you can try storing the supplements in your freezer overnight, which can slow down the release of the fish oil into your stomach. Some capsules come with an enteric coating that will prevent release into the stomach. These are often labeled specifically as “no fish burps” or “odorless.” Finally, taking a lower dose will release less fish oil into your system, thereby reducing the possibility of fish burps.

Americans are becoming more and more health-conscious. As a result, they are looking for ways to get ahead of chronic conditions such as heart disease and high cholesterol. Consuming fatty fish or taking a fish-oil supplement is an easy way to keep your heart healthy for as long as possible.