Omega 3 & Heart Health: How Omega 3 Helps the Heart

Omega-3 and heart health are closely linked, with research showing how these essential fatty acids help support normal heart function [1].

Many people know omega-3 for its benefits for the brain, but it also plays an important role in keeping the heart healthy. From supporting normal cholesterol levels to helping blood vessels work as they should, omega-3 contributes to the everyday foundations of heart health. 

The good news is that getting enough doesn’t have to be complicated - small changes to your diet, or adding a high-quality omega-3 supplement, can be an easy way to support your heart as part of a healthy lifestyle.

“Most people associate omega-3 with brain health, but it’s just as important for the heart. Omega-3 supports healthy cholesterol levels, normal blood pressure, and the function of blood vessels - all key foundations of heart health.” 



– Vicky, Efamol Nutritionist

Why is omega-3 important for heart health?

So, how does omega-3 help the heart exactly? The omega-3 fatty acids Docosahexaenoic acid and Eicosapentaenoic acid (DHA/EPA) support heart health in several well-researched ways:

1. Supports normal heart function

EPA and DHA contribute to the normal function of the heart, helping it work efficiently day after day [1].

2. Helps maintain healthy triglyceride levels

EPA and DHA have been shown to help maintain normal blood triglyceride levels, an important marker of heart health [1].

3. Supports healthy blood pressure

Regular intake of omega-3 fatty acids (DHA and EPA) can help support normal blood pressure, which reduces strain on the heart over time [1].

4. Supports blood vessel function

Studies have shown that omega-3 fatty acids may promote vasodilation (the widening of blood vessels), helping to maintain healthy blood pressure and circulation throughout the body [2].

Together, these benefits explain why omega-3 and heart health are so closely linked - and why omega-3 is widely recommended as part of a heart-healthy lifestyle.

How much omega-3 do I need for heart health?

The NHS recommends that adults should aim to eat at least one portion of oily fish per week, which provides approximately 450 mg of EPA and DHA per day on average [3].

Oily fish includes salmon, mackerel, anchovies, sardines or herring - incorporating these into your diet on a regular basis is a great way to support your heart health.

However, if you don't regularly eat oily fish, a high-quality omega 3 supplement can help fill the gap.

For general heart health:

• Around 250–500 mg of combined EPA and DHA daily is widely recommended [3]
  

Always check supplement labels for EPA and DHA content, not just total fish oil amount.

Supporting your heart with Efamol High Strength Omega 3

Maintaining heart health doesn’t have to be complicated. Efamol High Strength Omega 3 Fish Oil provides a concentrated daily dose (450mg) of EPA and DHA in an easy-to-take capsule - helping you support your heart even on busy days.

Efamol's formula is sustainably sourced and backed by 30 years' omega-3 research - it’s a simple daily habit that fits effortlessly into a heart-healthy lifestyle, alongside a balanced diet and regular movement.

Because when it comes to your heart, small consistent choices really do matter.

 

References

[1] European Food Safety Authority (EFSA). Scientific Opinion on the health benefits of EPA and DHA
https://www.efsa.europa.eu/en/efsajournal/pub/1796

[2] Colussi G, Catena C, Novello M, Bertin N, Sechi LA. Impact of omega-3 polyunsaturated fatty acids on vascular function and blood pressure: Relevance for cardiovascular outcomes. Nutr Metab Cardiovasc Dis. 2017 Mar;27(3):191-200. doi: 10.1016/j.numecd.2016.07.011. Epub 2016 Jul 26. PMID: 27692558.
https://pubmed.ncbi.nlm.nih.gov/27692558/

[3] NHS. Fish & Shellfish Nutrition
https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/