Up to now, research has identified a variety of long-chain n-3 polyunsaturated fatty acids (n-3 PUFA) in fish oil, the main two components are as follows:
Eicosapentaenoic acid (EPA, 20:5 n-3)
Docosahexaenoic acid(DHA, 22:6 n-3)
Numerous studies have shown that intake of fish oil can improve a variety of cardiovascular risk factors. First of all, for healthy adults and those who are determined to have coronary heart disease, manyObservational research, The result shows:
Moderate fish oil intake (approximately 250 mg EPA + DHA per day)
Can be reduced"Chronic Cardiovascular Disease Mortality"and"Acute cardiac death"risks of
This is particularly important for “confirmed cardiovascular disease” or “groups at high risk of cardiovascular disease”. Although some recent studies indicate that the effect of fish oil may not be so significant, butLarge-scale integrated analysis (higher evidence level)Still showing:
A moderate intake of fish oil can reduce the "mortality" of cardiovascular disease.
But it also needs to be clarified here,Long-term fish oil intake has no obvious effect on reducing the "incidence" of cardiovascular diseases. As the saying goes, it's good, but it's not good to pass or fail! Therefore, ifTo prevent the "mortality" of cardiovascular disease.The general recommended daily intake is: 250 mg EPA + DHAThere may be no obvious additional benefits from taking more, but this part of the dose response needs further research in the future. As for how to eat, to reach 250 mg EPA + DHA per day?
If ingested from natural foods, then:
Eat at least 1-2 servings of oily fish every week
If you are buying fish oil supplements from the general market, then:
Fish oil supplement 1 g daily(It contains about 200~800 mg EPA + DHA)
And from the previous article, we can know thatAppropriate intake of fish oil can reduce the "mortality" of cardiovascular disease, not the "incidence"Therefore, the people who need fish oil supplements most are:"Already suffering from cardiovascular disease"Or"Groups at high risk of cardiovascular disease"If normal people want to supplement, it is okay, but as mentioned above, its effect on the incidence of cardiovascular disease will not be too obvious, and the effect of promoting health may not be obvious.
In order to achieve the recommended intake of fish oil, here are several oily fish and seafood options (the following 1 serving = 100 g):
| Food name | Number of copies |
|---|---|
| Anchovy (canned) | 1 |
| Salmon (Atlantic) | 1 |
| Mackerel (Atlantic) | 2 |
| Cod (Atlantic) | 3 |
| clams | 7 |
| Shrimp | 7 |
Finally, I add one point to the author’s opinion. From the perspective of a physician,A balanced diet is the foundationFish oil may have some of the health benefits, but unhealthy eating habits cause a lot of disadvantages! After filling this hole, there are more holes that can’t be filled, and the fish oil supplements themselves are expensive, so it’s great to spend more time on adjusting your diet, saving money and taking care of your body!
A moderate intake of fish oil can reduce cardiovascular disease."mortality rate".
More suitableGroups at high risk of cardiovascular disease
Generally, the recommended daily intake is about:250 mg EPA + DHA
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