The Role of Omega 3 and Your Heart

Published: 30 April, 2025 | 6'

Our heart is the main engine of our body, beating around 100,000 times each day to fulfil its function of distributing all the oxygen-rich blood and nutrients throughout the body to the blood vessels, which distribute it to the tissues.

These capillaries, along with the heart, make up our cardiovascular system, which is one of the most important systems in our body; however, it often does not receive the attention it deserves, and we develop habits that affect its proper functioning, such as a diet high in saturated fats and refined sugars, or a sedentary lifestyle.

Therefore, leading an active lifestyle and taking care of our diet is the best way to keep our heart healthy. Thus, there are certain nutrients that have shown to have numerous benefits for its maintenance, such as omega 3.

We explain the function of omega 3 in our cardiovascular system and its benefits for heart health.

Why are Omega 3 essential for the heart?

Omega 3s are key to the proper functioning of our heart due to the multiple cardiovascular benefits that have been backed by science over the years. Among them, their anti-inflammatory action stands out, helping to reduce levels of cholesterol, triglycerides, and blood pressure, as well as improving blood flow and stabilising heart rhythm.

European Day for the Prevention of Cardiovascular Risk

March 14 is celebrated as the European Day for the Prevention of Cardiovascular Risk, which was established to raise awareness about the importance of cardiovascular diseases, which are the leading cause of death worldwide according to the World Health Organisation, and how we can tackle them by addressing the various risk factors associated with lifestyle.

Goals of raising awareness about cardiovascular diseases

There are hereditary factors that are uncontrollable, but we can influence the negative daily habits such as smoking, poor diet, stress, or sedentarism. Raising awareness among the population about healthy habits is important for improving quality of life and avoiding premature deaths that could be prevented by adopting a healthier lifestyle.

Some measures that improve our cardiovascular health include maintaining a balanced diet, avoiding the consumption of toxic substances, exercising regularly, learning to manage stress, and maintaining an adequate rest routine.

How Omega 3 acts in the cardiovascular system

Omega 3s are essential fatty acids that belong to the polyunsaturated fatty acids, also known as “healthy fats,” and are divided into three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

The DHA and EPA types are found in marine foods, fish, and seafood, and contribute to the normal functioning of the heart, while the ALA type comes from plant sources and complements the action of the other two types.

They are called essential fatty acids because our body cannot produce them by itself, and we must obtain them through our diet, either through food or with the help of dietary supplements.

Mechanisms that protect the heart and blood vessels

Omega 3 has a direct relation to the mechanisms that maintain the balance of the heart and blood vessels. It promotes the production of nitric oxide (NO), the substance responsible for dilating blood vessels and reducing blood pressure.

Furthermore, it has been shown that omega 3 reduces inflammation in blood vessels and influences the regulation of pro-inflammatory substances such as prostaglandins and cytokines. As a result, it contributes to a healthier state of our arteries.

Effects on circulation

It also acts on cholesterol levels, as it supports high levels of HDL, known as “good cholesterol,” and lowers levels of LDL, or “bad cholesterol”. Similarly, omega 3 regulates triglyceride levels and helps to reduce them, as well as having an effect on platelet aggregation, preventing the formation of clots. Consequently, adequate levels of omega 3 translate to a lower risk of artery blockage and a better blood circulation, reducing the chances of experiencing cardiovascular events.

It also acts on cell regeneration, helping to stimulate the repair of damaged blood vessels and arteries.

Relation to the reduction of cardiac arrhythmias

It also influences the electrical activity of the heart, promoting its stability and modulating the nervous system by decreasing resting heart rate. This translates to a more regular heartbeat and thus reduces the risk of arrhythmias.

Benefits of Omega 3 for heart health

Taking into account the different processes in which omega 3 is involved in our cardiovascular system, the action of these fatty acids has been extensively studied, evidencing their benefits in this area.

Reduction of the risk of cardiovascular accidents

Due to their positive action on blood circulation and clot formation, omega 3s directly influence the reduction of the likelihood of causing cardiovascular accidents and heart attacks.

There are various studies supporting this, such as work done by GISSI-Prevenzione involving patients who survived heart attacks, who were supplemented with omega 3 along with healthier lifestyle recommendations, resulting in very positive outcomes for their life expectancy.

Regulation of cholesterol and triglyceride levels

Controlled levels of triglycerides, which are a type of fat present in the blood, and LDL cholesterol are necessary for good cardiovascular health. Many studies directly relate omega 3s to adequate cholesterol levels, increasing the levels of cholesterol HDL or "good" cholesterol.

Likewise, various studies and trials have demonstrated that omega 3 fatty acids help to reduce triglycerides, specifically EPA and DHA.

Improvement of blood pressure

As previously mentioned, omega 3 is directly related to the dilation of arteries, thereby improving blood flow and lowering blood pressure. In this regard, the action of these fatty acids has been extensively studied in cases of mild hypertension with positive results, in addition to recommending the inclusion of foods rich in omega 3 or supplements to maintain blood pressure figures.

Consequences of low Omega 3 levels on the heart

Since omega 3 is present in multiple processes of the cardiovascular system, it is important to receive omega 3 through our diet each day. In cases where our body does not receive enough quantity for an extended period, it can lead to negative consequences such as:

Higher cardiovascular risk such as high blood pressure.
Increased inflammation.
Lipid imbalance and increased triglyceride levels. It can also lower HDL (good) cholesterol levels, which reduces the body's ability to eliminate cholesterol from the arteries.

Relationship between Omega 3 and other cardiovascular health factors

A proper diet is essential for our body to obtain all necessary nutrients, such as omega 3, but there are other factors that are crucial for maintaining good cardiovascular health, such as physical exercise or stress levels.

Physical exercise and cardiovascular health

An active lifestyle with regular physical activity helps maintain a healthy weight firstly, but it also affects other aspects that help keep the cardiovascular system healthy.

Just as the muscles throughout the body benefit from exercise, the heart also strengthens and thus improves its ability to pump blood to the lungs. This facilitates faster blood flow to the muscles, expands capillaries, and increases oxygen levels in the blood.

When sport becomes part of the long-term routine, it reduces cardiovascular risk by helping to improve aspects such as decreasing resting heart rate and blood pressure, increasing HDL cholesterol levels, reducing the risk of obesity or being overweight, and also helps to manage blood sugar levels, thus reducing the risk of type 2 diabetes.

Importance of a balanced diet alongside Omega 3 consumption

A balanced diet can help control major cardiovascular risk factors such as obesity, hypertension, diabetes, and hypercholesterolemia, in addition to improving the prognosis for patients who have already experienced a cardiovascular accident.

Healthy eating for the heart means choosing certain foods like fruits and vegetables, whole grains, fish, and nuts that are high in omega 3 and other protein sources like lean meats; as well as limiting others, such as saturated fats and trans fats, added sugars, sodium, or alcohol.

If you want to know more about your cardiovascular system…

References

Content reviewed by specialists from the Scientific Information area of MARNYS. This article is informative and does not replace consultation with a specialist..