5 Habits That Counteract Fish Oil Benefits and Raise Mortality Risk
Fish oil is widely touted as a natural source of omega-3 fatty acids, which are essential for various aspects of health, such as brain function, heart health, and inflammation. However, not all fish oil is created equal, and some factors may reduce or even negate its benefits.
In this article, you will learn about:
- Eating fish every day reduces the risk of death by 10%
- Study
- Some Potential Contaminants in Fish
- Besides Eating Fish, What Foods to Avoid?
- What Are the Best Sources of Fish Oil?
- 5 Habits that Cancel Out the Benefits of Fish Oil
- Frequently Asked Questions
- Is fish oil good for your heart?
- Can fish oil lower cholesterol?
- Are there any side effects of taking fish oil supplements?
Table of Contents
- Eating fish every day reduces the risk of death by 10%
- Study
- Some Potential Contaminants in Fish
- Besides Eating Fish, What Foods to Avoid?
- What Are the Best Sources of Fish Oil?
- 5 Habits that Cancel Out the Benefits of Fish Oil
- Frequently Asked Questions
- Reference
Eating Fish Every Day Reduces the Risk of Death by 10%
Fish is rich in high-quality protein, vitamins, and nutrients like fish oil. Omega-3 fatty acids in fish are proven to prevent cancer, cardiovascular diseases, inflammation, and cognitive decline. According to a large-scale study by the National Institutes of Health (NIH), eating fish every day can reduce the risk of death by 10%. However, not all fish are equally beneficial, and some may even harm your health due to contaminants and environmental pollutants.
Study
A prospective analysis involving 421,309 participants, tracking their fish consumption habits and disease mortality rates for 16 years.
| Findings | Men | Women |
|---|---|---|
| High fish intake is significantly correlated with low mortality rates, especially in: |
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| Eating fish can reduce the risk of: |
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Another meta-analysis of 19 studies from over 60 countries, involving more than 45,000 participants, found a high correlation between omega-3 fatty acids and the risk of major cardiovascular events. Results show that individuals already suffering from cardiovascular diseases who consume at least 175 g (about 2 servings) of fish per week help lower the risk of cardiovascular and overall mortality by 18% and 13%, respectively. Moreover, higher levels of omega-3 fatty acids in blood are associated with lower blood pressure, lower triglycerides, lower inflammation, and improved endothelial function. These findings suggest that fish oil has a protective effect on the heart and blood vessels, and may prevent or delay the onset of cardiovascular diseases.
Some Potential Contaminants in Fish
Fish is a nutritious food that provides omega-3 fatty acids, protein, and other essential nutrients. However, some fish may also contain harmful substances that can affect human health and the environment. Here are some of the potential contaminants in fish and how to avoid them.
| Contaminant | Source | Health Risks | Prevention |
|---|---|---|---|
| Mercury | A heavy metal that accumulates in the food chain, especially in large predatory fish. | High exposure can damage the nervous system, especially in fetuses and young children. It may also increase the risk of cancer, diabetes, and heart disease. | Limit the consumption of high-mercury fish, such as swordfish, shark, king mackerel, and tilefish. Choose low-mercury fish, such as shrimp, salmon, pollock, and catfish. Follow the advice of the FDA and EPA on fish consumption for pregnant and breastfeeding women, women who may become pregnant, and young children. |
| PCBs and dioxins | Industrial chemicals that persist in the environment and accumulate in fatty tissues of fish and other animals. | High exposure can affect the immune system, reproductive system, and hormone levels. It may also increase the risk of cancer and diabetes. | Limit the consumption of fatty fish, such as salmon, sardines, herring, and trout. Choose lean fish, such as cod, flounder, and haddock. Trim or remove the skin and fat before cooking. Grill, bake, or broil fish to allow the fat to drain. Follow the advice of the FDA and EPA on fish consumption for pregnant and breastfeeding women, women who may become pregnant, and young children. |
| Farming practices | The use of antibiotics, hormones, pesticides, and artificial feeds in fish farms. The discharge of wastewater and waste products into the ocean. The escape of farmed fish into the wild. | Possible exposure to residues of drugs and chemicals in farmed fish. Possible contamination of the marine environment and the wild fish population. Possible transmission of diseases and parasites from farmed fish to wild fish. | Choose organic or certified farmed fish that follow strict standards for environmental and animal welfare. Avoid farmed fish from countries that have weak regulations and oversight. Look for labels that indicate the origin and farming method of the fish. Support sustainable and responsible aquaculture practices. |
Besides Eating Fish, What Foods to Avoid?
While eating fish can provide many health benefits, some other foods can have the opposite effect and increase the risk of mortality. Here are some examples of foods to avoid or limit:
| Food Type | Reason to Avoid | Alternative |
|---|---|---|
| Saturated Fats | Saturated fats are found in animal products such as butter, cheese, and red meat. They can raise the level of LDL (bad) cholesterol in the blood, which can lead to plaque buildup in the arteries and increase the risk of heart disease and stroke. | Unsaturated fats are found in plant-based foods such as olive oil, nuts, seeds, and avocados. They can lower the level of LDL cholesterol and increase the level of HDL (good) cholesterol, which can protect the heart and blood vessels. |
| Ultra-Processed Foods | Ultra-processed foods are those that undergo multiple industrial processes and contain artificial additives, preservatives, sweeteners, and flavorings. Examples include chips, cookies, candy, soda, and instant noodles. These foods are often high in calories, sugar, salt, and trans fats, and low in nutrients, fiber, and antioxidants. They can contribute to obesity, malnutrition, inflammation, oxidative stress, and chronic diseases such as cancer, diabetes, and cardiovascular disease . | Minimally processed foods are those that retain most of their natural properties and nutrients. Examples include fruits, vegetables, whole grains, legumes, nuts, seeds, and lean meats. These foods are rich in vitamins, minerals, fiber, and antioxidants, and can support the immune system, digestion, metabolism, and overall health. |
What Are the Best Sources of Fish Oil?
Fish oil is a rich source of omega-3 fatty acids, which are essential for many bodily functions and health benefits. Omega-3 fatty acids can lower inflammation, improve blood flow, regulate blood pressure, prevent blood clots, support brain function, and protect against depression, dementia, and Alzheimer’s disease .
The best sources of fish oil are fatty fish such as salmon, tuna, mackerel, herring, and sardines. These fish contain high amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are the most beneficial forms of omega-3 fatty acids for humans. It is recommended to eat at least two servings of fatty fish per week to meet the daily requirement of omega-3 fatty acids.
For those who do not eat fish or have allergies, fish oil supplements are another option to obtain omega-3 fatty acids. However, not all fish oil supplements are created equal. Some may contain low-quality fish oil, contaminants, or additives that can reduce their effectiveness or cause adverse effects. Therefore, it is important to choose fish oil supplements that are certified by third-party organizations, such as the International Fish Oil Standards (IFOS) or the United States Pharmacopeia (USP), to ensure their purity, potency, and safety.
5 Habits that Cancel Out the Benefits of Fish Oil
Fish oil is rich in omega-3 fatty acids, which have anti-inflammatory, anti-thrombotic, and anti-arrhythmic effects. However, these benefits can be negated by some unhealthy habits, such as:
| Habit | Effect | Recommendation |
|---|---|---|
| Frying fish | Frying fish can destroy the omega-3 fatty acids and produce harmful compounds, such as trans fats and advanced glycation end products (AGEs), which increase oxidative stress and inflammation . | Opt for baking, steaming, or poaching fish instead of frying. Use healthy oils, such as olive or canola, and avoid high temperatures and long cooking times. |
| Grilling fish | Grilling fish can also generate harmful compounds, such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), which are carcinogenic and mutagenic . | Reduce the exposure of fish to direct flame and smoke. Marinate fish with herbs, spices, vinegar, or lemon juice to lower the formation of PAHs and HCAs. Flip the fish frequently and remove any charred parts. |
| Processing fish | Processing fish can alter the nutritional quality and increase the sodium, nitrate, and preservative content, which can raise blood pressure and damage the blood vessels . | Choose fresh or frozen fish over canned, smoked, or cured fish. If using canned fish, rinse it well to remove excess salt. Look for low-sodium or no-salt-added options. |
| Eating high-salt foods | Eating high-salt foods can counteract the blood pressure-lowering effect of fish oil and increase the risk of stroke, heart failure, and kidney disease . | Limit the intake of processed, packaged, and restaurant foods, which are the major sources of salt in the diet. Use herbs, spices, garlic, onion, lemon, or vinegar to flavor foods instead of salt. Aim for less than 2,300 mg of sodium per day. |
| Eating high-sugar foods | Eating high-sugar foods can impair the insulin sensitivity and glucose metabolism benefits of fish oil and increase the risk of type 2 diabetes, obesity, and metabolic syndrome . | Limit the intake of added sugars, such as sucrose, fructose, honey, maple syrup, and corn syrup. Avoid sugary drinks, candies, pastries, and desserts. Choose fruits, nuts, seeds, or dark chocolate for a sweet treat. Aim for less than 10% of calories from added sugars per day. |
Frequently Asked Questions
Is Fish Oil Good for Your Heart?
Fish oil is rich in omega-3 fatty acids, which are essential for the health of your heart and blood vessels. Omega-3 fatty acids can help lower blood pressure, reduce inflammation, prevent blood clots, and improve the function of your arteries. According to a meta-analysis of 13 randomized controlled trials, omega-3 fatty acid supplementation can significantly reduce the risk of fatal and nonfatal coronary heart disease, especially in people with high triglycerides. However, the optimal dose and duration of fish oil supplementation for heart health are still unclear, and some studies have found no significant benefit of fish oil on cardiovascular outcomes. Therefore, it is advisable to consult your doctor before taking fish oil supplements, and to follow a balanced diet that includes a variety of fish and other sources of omega-3 fatty acids.
Can Fish Oil Lower Cholesterol?
Cholesterol is a type of fat that is essential for the production of hormones, vitamin D, and bile acids. However, too much cholesterol in your blood can increase the risk of atherosclerosis, which is the buildup of plaque in your arteries. Atherosclerosis can lead to heart attack, stroke, and other cardiovascular diseases. Fish oil can help lower cholesterol by reducing the production and absorption of cholesterol in your liver and intestines, and by increasing the clearance of cholesterol from your blood. A meta-analysis of 16 randomized controlled trials found that fish oil supplementation can significantly lower total cholesterol, LDL cholesterol (the “bad” cholesterol), and triglycerides, and increase HDL cholesterol (the “good” cholesterol) in people with high cholesterol. However, the effect of fish oil on cholesterol may vary depending on the dose, duration, and type of omega-3 fatty acids in the supplement, as well as the baseline cholesterol levels and dietary habits of the individual. Therefore, it is important to monitor your cholesterol levels regularly and to follow a healthy lifestyle that includes exercise, weight management, and a low-cholesterol diet.
Are There Any Side Effects of Taking Fish Oil Supplements?
Fish oil supplements are generally safe and well-tolerated, but they may cause some mild and transient side effects, such as nausea, diarrhea, bloating, burping, fishy aftertaste, and bad breath. These side effects can be minimized by taking fish oil with meals, choosing enteric-coated or odorless capsules, and storing fish oil in a cool and dark place. Fish oil supplements may also interact with some medications, such as blood thinners, blood pressure drugs, and diabetes drugs, and increase the risk of bleeding, hypotension, or hypoglycemia. Therefore, it is advisable to inform your doctor about any medications or supplements you are taking before starting fish oil supplementation, and to follow the recommended dosage and instructions on the label. In rare cases, fish oil supplements may cause allergic reactions, such as rash, itching, swelling, or difficulty breathing, in people who are allergic to fish or seafood. If you experience any of these symptoms, stop taking fish oil supplements immediately and seek medical attention.
Reference
- Omega-3 Fatty Acids and Cardiovascular Disease: An Updated Systematic Review
- Omega-3 Fatty Acid Supplementation and Cardiovascular Disease Events: A Systematic Review and Meta-Analysis
- Omega-3 Fatty Acids for the Prevention of Cardiovascular Disease and Stroke
- Mechanisms of Action of Omega-3 Fatty Acids on Lipid Metabolism in the Liver and the Pancreas
- Effect of Fish Oil Supplementation on Serum Lipids and Lipoproteins in Humans: A Meta-Analysis of Randomized Controlled Trials
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