6 Incredible Ways Omega-3 Fatty Acids Support Cardiovascular Function*

Curious? Read on to learn how omega-3 fats help your heart, plus what to look for in an omega-3 supplement.*

The liver can metabolize ALA into EPA and DHA, but the process is highly inefficient and variable1 (at best). Thus, the most effective way to achieve sufficient omega-3 levels is to get EPA and DHA from food (especially those fatty fish we mentioned) and fish oil supplements.*

But if omega-3s had a claim to fame, cardiovascular wellness would be it, so here are some of the ways that omega-3s promote a healthy heart:*

According to a 2017 review from Nutrition, Metabolism & Cardiovascular Diseases, omega-3 fatty acids help modulate vascular function and blood pressure, and therefore, healthy blood flow.* This can help reduce the workload of the heart and blood vessels, ultimately protecting the cardiovascular system as a whole.*

A 2019 science advisory from the American Heart Association indicates that omega-3s nurture cardiovascular wellness by supporting healthy levels of triglycerides, a type of fat (aka lipid) in the blood.* By helping to keep triglyceride levels in check, omega-3s help maintain overall arterial function and cardiometabolic health.*

The anti-inflammatory actions of omega-3s lend a major hand in protecting heart health and function.* Both EPA and DHA help regulate the synthesis of pro-inflammatory factors (e.g., cytokines) through a specialized class of lipids called proresolving mediators2 (that our body makes from EPA and DHA!), which translates into a healthier anti-inflammatory response and resolution.*

Omega-3s also support cardiovascular function by influencing platelet activity3.* Specifically, the fatty acids act on enzymes involved in platelet production, which can help reduce overall platelet aggregation4 (i.e., when platelets adhere to one another to form blood clots).*

In addition to their powerful anti-inflammatory properties, omega-3 fatty acids also have some pretty potent antioxidant actions5.* Such properties can support a diverse range of processes in the body, including elevating overall antioxidant capacity and promoting healthy blood flow and vascular function.*

It shouldn't come as a surprise that omega-3 fatty acids also regulate myriad factors of cell membrane structure and function6.* (Cell membranes are composed of lipids, after all.) We can thank omega-3s for supporting key aspects of membranes like fluidity, cell signaling, and the production of specialized lipid mediators—all of which contribute to the fats' cardioprotective anti-inflammatory actions in the body.*

That said, not all fish oil supplements are created equal. When choosing an omega-3 supplement, there are several things to consider:

Fatty fish, such as salmon and herring, are excellent sources of omega-3 fats. But if you're looking for a more practical, convenient way to increase your omega-3 levels, consider adding a daily supplement like mbg's omega-3 potency+ to your routine.*