Wild-caught seafood can support our health in a variety of ways. One of its most significant benefits is in regard to our heart health. We can increase our intake of omega-3 fatty acids through a diet rich in fish and shellfish. A diet based on seafood can better support our cardiovascular health.
Eating seafood rich in omega-3 fatty acids at least one or twice each week is tied to a reduced risk of heart failure, stroke, and cardiac related death1. This is important since heart disease is the leading cause of mortality in the U.S., accounting for nearly one in every four deaths.
On the bright side, nearly 80 percent of cases of cardiovascular diseases are preventable12. One way we can protect our hearts is by shifting to a diet rich in omega-3 fatty acids. These nutrients can help support our body's health and fend off some of the major preventable risk factors behind heart disease.
Nutrients in Wild-Caught Seafood May Help Triglycerides
Omega-3s can support a lower risk of heart disease by helping to reduce triglyceride levels3. Even having moderately high levels of triglycerides is tied to an increased risk of atherosclerosis. Atherosclerosis is 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.
Fatty Acids May Support Healthy Cholesterol Levels
Eating more high-quality, wild-caught seafood — especially in place of low-quality foods in your diet — may help support healthy blood cholesterol levels. The average “western” diet currently includes an overabundance of omega-6 fatty acids. While these fats are not inherently harmful, too many omega-6s make their way into our diet through processed foods.
Recent studies have shown that including a better balance of omega-3 to omega-6 fats in your diet is tied to better HDL levels6. Increasing omega-3 intake can also increase the size of LDL particles, which makes them less harmful. Consuming more foods that are higher in omega-3s and lower in omega-6s can bring a healthier balance to your diet.
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.
What About Fish Oil Supplements?
There’s no conclusive evidence that taking fish oil 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 placebo9.
In contrast, large studies have generally concluded that eating seafood regularly is linked to lower rates of cardiovascular disease.
Healthy-Heart Takeaways
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 eat10.
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. Omega-3 fatty acids and cardiovascular disease, 2015
2. World Health Organization, Cardiovascular diseases: Avoiding heart attacks and strokes, 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. Marine n−3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer, 2018
10. Eating fish twice a week reduces heart, stroke risk, 2018