The formation of the heart begins as early as 2-3 weeks of pregnancy ^[1]. On average, the heart contracts more than 36 million times per year^[2]. We all know that the heart is one of the most important organs for humankind, but do we know how to take adequate care of it? In addition to the common methods of prevention, i.e. ensuring a healthy diet and physical activity, it is also beneficial to take omega-3 fatty acids. How exactly do they affect our bodies and where can they be found? Find out what you can learn about these valuable acids.

An organ that doesn't rest. Take care of your heart

Many of us are aware of the importance of a well-functioning heart for the well-being of the entire body. The heart is considered to be one of the most "hard-working" organs in the world - to give an idea of how much work it does, it beats more than 2.5 billion times during a lifetime, pumping as much as 5 to 6 litres of blood per minute, and shrinks approximately 100 000 times every day ^[1-4]. It is no wonder that it is often emphasised that one should take care of heart health by modifying one's daily habits, including the composition of balanced meals and the inclusion of regular physical activity. An adequate supply of omega-3 fatty acids, which support normal heart function, will also help ^[5].

Studies have shown that omega-3 fatty acids contribute to the maintenance of stable blood pressure and triglyceride levels, which are crucial for heart health ^[6]. Large-scale clinical studies on EPA and DHA are reporting really promising results! It turns out that regular consumption of these fatty acids can significantly reduce the risk of cardiovascular problems. According to an analysis based on 40 different clinical studies, the risk of a fatal heart attack can be decreased by up to more than 30 per cent! This is really encouraging news for heart health. 

How do omega-3 fatty acids have an impact on blood pressure?

Consuming omega-3 fatty acids, which are polyunsaturated fats, can contribute to lowering the risk of cardiovascular disease. This works through several mechanisms, which include regulation of cell function, control of gene expression and improvement of lipid profile and blood pressure.

Studies have shown that the consumption of EPA and DHA acids, which are part of the omega-3 family, can result in a reduction in both systolic and diastolic blood pressure.

What does the research reveal?:

• People aged 34 to 55 years taking 2.2 to 6 grams of omega-3 fatty acids for 4 to 29 weeks experienced a reduction in diastolic blood pressure. The most significant benefits were seen in hypertensive individuals over 45 years of age who took more than 4.5 grams of omega-3 fatty acids per day ^[7].
• Omega-3 fatty acids have an effect on lowering systolic blood pressure, especially in people over 45 years of age who took more than 2 grams of EPA per day ^[7].
• Supplementation with omega-3 fatty acids may help to reduce blood pressure in patients with metabolic syndrome ^[8].

Consumption of omega-3 fatty acids above the recommended 3 grams per day may have additional benefits in helping to lower blood pressure in people at high risk of cardiovascular disease.

Look for omega-3 fatty acids in the diet

If you are struggling with hypertension and/or high triglycerides, or are concerned about taking action to protect against the development of cardiovascular disease, it is worth paying attention to providing adequate amounts of omega-3 fatty acids EPA and DHA from your diet. The best sources are considered to be oily marine fish such as salmon, mackerel, herring, sardines or cod liver oil or other fish oils. Their contribution to your diet will help to support your heart and cardiovascular health.

What amount of omega-3 fatty acids per day will work for me? 

The recommended amount of omega-3 fatty acids depends on many factors - e.g. health status, age and diet. For the maintenance of health and prevention of cardiovascular disease, most countries recommend fish consumption 1-2 times a week, which corresponds to 250 mg EPA + DHA per day. However, in the case of an increased risk of cardiovascular disease, the largest global organisations already recommend higher concentrations of these valuable acids.

Here are the recommendations of each organisation:

• GOED, the world organisation of EPA and DHA Omega-3 recommends an intake of 500-1000 mg of omega-3 fatty acids per day for every healthy adult to reduce the risk of ischaemic heart disease ^[9].
• The European Food Safety Authority (EFSA) recommends an intake of 3 g per day of EPA and DHA acids to maintain normal blood pressure and 2 g per day to reduce triglycerides ^[10].
• US societies: American Heart Association and National Lipid Association recommend high concentrations of EPA and DHA fatty acids of up to 4 g per day. This is especially true for people with coronary heart disease, atherosclerosis and high blood TG levels ^[10].

It is therefore worth considering if the diet is sufficiently rich in EPA and DHA fatty acids and, above all, if it is adequately matched to our condition. Consultation with a doctor or pharmacist may help to clarify doubts regarding the amount of omega-3 fatty acids we should take.

You have an impact on your heart health! Start with prevention

It has been known for a long time that 'prevention is better than cure'. Although there is currently an epidemic of cardiovascular diseases in the world, this does not mean that it is impossible to take effective care of one's health. The basis is certainly a lifestyle based on both a balanced diet and exercise, as well as regular monitoring of one's health. What tests should be carried out to make sure our heart is doing well? First and foremost, it is worth focusing on:

• systematically measuring your blood pressure (measurements can be taken at your doctor's surgery, in many pharmacies or by yourself at home with the appropriate equipment)
• taking a lipidogram once a year (a blood test that reflects the state of lipid metabolism - the level of cholesterol and triglycerides in the blood).

The above recommendations are universal and form the basis for action to prevent the development of cardiovascular ailments. Monitoring your health in this way is particularly important if any of the statements apply to you:

• you have a family history of cardiovascular disease,
• you suffer from obesity,
• you are overweight,
• you have a chronic illness,
• you have thyroid disease,
• you have diabetes or insulin resistance,
• you have an endocrine disorder,
• you use chronic medication or contraception,
• you consume alcohol excessively,
• you smoke cigarettes,
• Your diet is rich in processed foods and poor in omega-3 fatty acids.

All of the above-mentioned factors are considered to be major causes of the development of cardiovascular disease ^[7].

EPA and DHA omega-3 fatty acids and triglycerides

A higher intake of omega-3 fatty acids is one of the main dietary strategies worth implementing if you want to decrease triglycerides. There is strong scientific evidence that omega-3 fatty acids reduce blood triglyceride levels in people with hypertriglyceridaemia (elevated blood triglyceride levels), and these benefits appear to be dependent on the amount of acids used. Such effects are attributed to the active ingredients, i.e. EPA and DHA acids ^[11].

The studies showed that:

• both EPA and DHA were effective in reducing triglyceride levels. A total of 2 g of EPA and DHA acids per day was considered the optimal amount to lower triglycerides. In some cases, doses in the order of 4 g are used under close medical supervision ^[12-14].
• supplementation with omega-3 fatty acids leads to a significant decrease in triglyceride levels in people with metabolic syndrome ^[15],
• omega-3 intake can significantly reduce blood Tg levels in children under 13 years of age and with hypertriglyceridaemia, i.e. elevated blood triglyceride levels ^[15].

The European Food Safety Authority (EFSA) has confirmed that an intake of omega-3 fatty acids of 2 g EPA and DHA per day lowers blood triglyceride levels.

Healthy habits helping to regulate blood pressure and lower triglyceride levels

Hypertension and excessively high triglycerides in the blood usually result from an unhealthy lifestyle. The good news is that by introducing a few habits, you can both protect yourself from their occurrence and influence already elevated blood pressure or high triglyceride levels.

Fundamental to this is caring for:

• maintaining a healthy body weight and adequate levels of body fat
  • control of waist circumference; if a woman's waist circumference exceeds 80 cm and a man's waist circumference exceeds 94 cm, the risk of hypertension increases significantly ^[16],
  • excessive weight also promotes the occurrence of sleep apnoea, which can increase blood pressure ^[16].,
  • A 5-10% reduction in body weight can contribute to lower triglyceride levels in both men and women ^[17],
• regular physical activity
  • 150-300 minutes of low to moderate intensity exercise per week or 30 minutes per day for five days a week can lower blood pressure; regular walking and aerobic exercise such as running, walking with poles, rollerblading, cycling,
  • swimming or dancing are recommended ^[18].
  • Aerobic training performed 5 times a week for 30 minutes helps to lower triglyceride concentrations in both people with heart conditions and healthy individuals ^[19],
  • including exercise immediately after a high-fat meal helps to remove triglycerides from the bloodstream more quickly ^[19],
• healthy eating habits
  • reducing the intake of simple sugars and processed carbohydrates ^[20] (it is advisable to give up sweetening with sugar, syrups, avoid drinks and any products that contain added sugar),
  • a low glycaemic index and low glycaemic charge diet (the DASH diet, which is rich in whole grains, fruit, vegetables and low-fat dairy products and low in saturated fat and cholesterol ^[21], or the Mediterranean diet, works well here) ^[22],
  • paying attention to the intake of phytosterols and plant stanols ^[22],
  • a higher intake of the omega-3 fatty acids EPA and DHA.
  • It is also important to control the intake of sodium contained in salt, among other things; it is recommended to limit sodium intake to 1,500 mg, or less than 5 g of salt per day ^[21],
• reduction in alcohol consumption
  • alcohol may contribute to increased triglyceride synthesis in the body ^[23],
• giving up smoking cigarettes,
• stress reduction
• ensuring rest and quality sleep,
• use of stress and emotion control techniques,

Choose a supplement to suit your needs - OSAVI Marine

Looking for a supplement to help you maintain adequate levels of omega-3 fatty acids in your body? The OSAVI Marine line is the answer to your needs. You will find products containing fresh, high-quality fish oils rich in unsaturated fatty acids of the omega-3 family, i.e. EPA and DHA, in the form of triglycerides (TG) - making them easily digestible. The oils are sourced from Norway, where they meet the strict standards set by the international organisation GOED and are sourced from sustainable fisheries (certified as 'Friend of The Sea'). They are available in a variety of capacities and flavours to suit your preferences and, importantly, contain no artificial flavours, preservatives or colours.

In our range, aimed at adults, you will find as many as 7 different products, both in the form of cod liver oil and fish oil, which differ in EPA and DHA content. This makes it easy for you to tailor your supplementation dosage to your own needs - whether you need to take stronger care of your cardiovascular system or just care about the prevention of cardiovascular diseases. Choose the oil that is perfect for you and take care of your heart condition today.

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[2] Stanton A. V. et al. (2020). Omega-3 index and blood pressure responses to eating foods naturally enriched with omega-3 polyunsaturated fatty acids: a randomized controlled trial. Scientific reports, 10(1), 15444. https://doi.org/10.1038/s41598-020-71801-5 
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