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How Omega-3 helps prevent heart disease

How Omega-3 helps prevent heart disease

Heart disease remains one of the biggest health concerns in the UK, but small lifestyle changes - especially in diet - can make a big difference. Among the most researched and recommended nutrients for heart protection are omega-3 fatty acids - a group of polyunsaturated fats known for their ability to lower inflammation, regulate blood pressure, support healthy cholesterol, and improve blood vessel function.

Unlike saturated fats - found in butter, fatty meats, and processed foods - polyunsaturated fats like omega-3s help reduce levels of LDL ("bad") cholesterol and promote a healthier cardiovascular profile. Because the body can’t produce omega-3s on its own, they must be consumed through diet.

There are three main types of omega-3s:

  • ALA (alpha-linolenic acid) - found in flaxseeds, chia seeds, and walnuts
  • EPA (eicosapentaenoic acid) - found in oily fish like salmon, sardines, and mackerel
  • DHA (docosahexaenoic acid) - also found in oily fish and algae

These healthy fats not only nourish your cells but also help maintain steady heart rhythm and reduce the build-up of plaque in arteries - making omega-3s a crucial part of any heart-healthy lifestyle.

The proven benefits of omega-3

A growing body of research shows that omega-3 fatty acids can make a real difference to long-term heart health. The British Dietetic Association notes that higher intakes of EPA and DHA are associated with a lower risk of developing cardiovascular disease.

Here’s how omega-3s help:

  • Lowering triglycerides: High triglyceride levels can raise your risk of heart disease. Omega-3s help reduce these levels, especially EPA and DHA.
  • Raising HDL (good) cholesterol: This helps remove excess cholesterol from your arteries.
  • Reducing blood pressure: Omega-3s help relax the blood vessels, lowering pressure and easing the strain on your heart.
  • Preventing plaque build-up: They reduce the formation of fatty deposits in the arteries (atherosclerosis).
  • Supporting a steady heartbeat: Omega-3s have been linked to improved heart rhythm and reduced risk of arrhythmias.
  • Reducing inflammation: Chronic inflammation is now seen as a contributor to heart disease - omega-3s counteract this effectively.

Benefits of omega-3 from diet

While omega-3 supplements are available, the best way to get these heart-protective fats is through a balanced diet. Oily fish like salmon, mackerel, and sardines are especially rich in EPA and DHA, and the NHS recommends eating at least one portion of oily fish per week.

In the UK, easy-to-find oily fish options include tinned sardines, fresh or frozen salmon fillets, smoked mackerel, and pilchards. These are widely available and can be easily incorporated into everyday meals. Tinned fish is an affordable and convenient option that can be added to salads, sandwiches, or pasta dishes.

For those following a plant-based diet, ALA can be found in everyday items like ground flaxseed, chia seeds, walnuts, and hemp seeds. Many plant-based milk alternatives - such as flax milk or walnut milk - are now fortified with omega-3, making them easy additions to smoothies or breakfasts.

UK shoppers can also look for omega-3-enriched eggs, which come from hens fed a diet rich in flaxseed. These are available and offer a practical way to increase intake. Rapeseed oil, commonly used in cooking and salad dressings, contains small amounts of ALA as well.

Maintaining a healthy omega-6 to omega-3 ratio is also important. Western diets often include too much omega-6 from vegetable oils and processed foods, which can promote inflammation. Aim for more balance by choosing whole, unprocessed foods and boosting omega-3 intake through the accessible options found in UK kitchens.

Understanding key heart health markers

Monitoring your heart health starts with understanding three essential markers: cholesterol, triglycerides, and glucose levels. These indicators work together to reveal your cardiovascular and metabolic risk, helping you take proactive steps to improve your long-term wellbeing.

Cholesterol is a fatty substance in the blood, necessary for hormone and cell function. However, too much LDL ("bad") cholesterol or not enough HDL ("good") cholesterol can lead to plaque buildup in arteries, increasing your risk of heart disease. Omega-3 fatty acids help support healthy cholesterol balance by lowering LDL and raising HDL levels.

Triglycerides are another type of fat in the blood. Elevated triglyceride levels are linked to a higher risk of heart disease and often occur alongside low HDL and high LDL cholesterol. Omega-3s, particularly EPA and DHA, have been shown to significantly reduce triglyceride levels, making them a key part of managing this risk.

Glucose, or blood sugar, fuels your body’s cells but must be kept within a healthy range. Persistently high glucose levels can indicate diabetes or prediabetes - both of which raise the risk of cardiovascular disease. While omega-3’s direct role in glucose control is still being studied, a heart-friendly lifestyle that includes omega-3s supports better metabolic health overall.

A comprehensive heart profile blood test will show your levels of all three markers, offering a clearer picture of your cardiovascular status and enabling more informed decisions about diet, lifestyle, and heart disease prevention.

The role of at-home testing

Staying informed about your heart health doesn’t necessarily require frequent GP visits. You can be independently informed, or gain insights prior to a GP visit. For example, with MyHealthChecked’s Heart Profile Blood Test, you can monitor vital markers like cholesterol, triglycerides, and glucose levels from home - offering a clear picture of your cardiovascular wellbeing.

These three markers work together to signal how well your body is managing fats and sugars, both of which impact heart disease risk. For example, high glucose levels can increase your chances of developing type 2 diabetes, which in turn raises cardiovascular risk.

By checking these values regularly and pairing the results with heart-healthy lifestyle changes - like increasing omega-3 intake - you gain more control over your long-term wellbeing.

Frequently asked questions

1. What are the best omega-3 foods for heart health?
Oily fish like salmon, mackerel, and sardines are excellent sources of EPA and DHA. Plant-based sources like flaxseeds and walnuts offer ALA.

2. How does omega-3 reduce heart disease risk?
Omega-3 helps lower triglycerides, reduce blood pressure, prevent artery plaque, and fight inflammation - all of which support a healthier heart.

3. Can omega-3 help lower cholesterol?
Yes. Omega-3s help raise HDL (good) cholesterol and lower triglycerides, both of which contribute to a healthier cholesterol balance.

4. How often should I check my cholesterol levels?
Adults should have their cholesterol checked at least every five years, which increases to every one to two years from the age of 50 - more often if they have risk factors. Home tests can be a convenient option.

5. Is it better to get omega-3 from food or supplements?
Food is the best source, especially oily fish. Supplements can be useful if your diet lacks these foods, but speak to a healthcare provider first.

In summary

Supporting better heart health starts with small, consistent steps. Eating more omega-3-rich foods, staying active, and understanding your cholesterol levels all contribute to a healthier cardiovascular system. Omega-3 fatty acids - whether from oily fish or plant-based sources - play a valuable role in keeping your heart and blood vessels working smoothly.

MyHealthChecked’s Heart Profile Blood Test adds another layer of understanding by helping you track important markers like cholesterol and triglycerides from home. Combining healthy lifestyle choices with easy access to personalised insights gives you more confidence to look after your heart health, now and into the future.

Reviewed by Dr Dave Nichols

References

1. British Dietetic Association. Omega-3. 2021. https://www.bda.uk.com/resource/omega-3.html

2. Heart UK. Omega-3 fats. https://www.heartuk.org.uk/low-cholesterol-foods/omega-3-fats

3. NICE. Cardiovascular disease: risk assessment and reduction, including lipid modification (NG238). 2023. https://www.nice.org.uk/guidance/ng238

4. BMJ. Associations of habitual fish oil supplementation with cardiovascular outcomes. 2020. https://www.bmj.com/content/368/bmj.m456

5. British Heart Foundation. Omega-3s and your heart. 2024. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart

6. Heart UK. Dietary fat recommendations for heart health. 2024. https://www.heartuk.org.uk/dietary-recommendations/dietary-fat-recommendations