Key Takeaways:
-
Omega-3 fatty acids, particularly EPA and DHA from marine sources, play a crucial role in supporting heart health, especially for adults over 60.
-
Incorporating omega-3s through both diet (like fatty fish) and high-quality supplements can help maintain healthy triglyceride levels, flexible arteries, and balanced inflammation.
-
Choosing the right form and dose of omega-3 and consulting with a healthcare provider ensures optimal cardiovascular benefits while minimizing potential risks or interactions.
Your morning hike shouldn't leave you concerned about cardiovascular wellness. Omega-3 for heart health becomes increasingly important after 60, supporting steady cardiovascular function, healthy triglyceride levels, and flexible arteries.
EPA and DHA, the most beneficial omega-3s from marine sources, support your cardiovascular system by helping maintain healthy triglyceride levels and promoting flexible blood vessels. Understanding which omega-3s matter most, how much your body needs, and where to find quality sources can help you stay trail-ready for years to come.
NaturesPlus heart health supplements can complement your active lifestyle beautifully.* Discover quality options that align with your wellness goals.
What Is Omega-3?
Omega-3s are a family of essential polyunsaturated fatty acids your body needs but can’t make in sufficient amounts. The three most talked-about types are EPA and DHA (found mainly in fatty fish and algae) and ALA (found in plant foods like flaxseed, chia, and walnuts).
Omega-3s are important building blocks for cell membranes throughout the body and play a role in many everyday functions.
Potential benefits of omega-3s include:
-
Heart health support: May help maintain healthy triglyceride levels and support overall cardiovascular function.
-
Brain and mood support: DHA is a major structural fat in the brain and may support cognitive function and emotional well-being.
-
Eye health support: DHA is also concentrated in the retina and may help support healthy vision.
-
Healthy inflammation response: May support the body’s natural inflammatory pathways, which can be helpful for overall comfort and recovery.
-
Pregnancy and early development support: DHA is important for fetal and infant brain and eye development (check with a healthcare provider during pregnancy).
-
Skin health support: May help support skin barrier function and overall skin comfort.
How Omega-3 Supports Your Heart as You Age
Omega-3s, especially EPA and DHA, are best known for helping with specific cardiovascular “inputs” like triglycerides and blood vessel function, and they may be most helpful for certain people (for example, those who eat little fish or who have higher heart-risk factors).
Because results can vary, and higher doses aren’t for everyone, it’s smart to treat omega-3 as one piece of a bigger heart-healthy plan and loop in your clinician if you have heart conditions or take medications.
Supporting Healthy Triglycerides
Omega-3s are well-known for triglyceride support, especially in people whose levels are already elevated. Prescription-strength omega-3s at 4 g/day can lower triglycerides by about 20–30% when used to treat high triglycerides, and it emphasizes that over-the-counter supplements aren’t FDA-reviewed or approved for triglyceride-lowering in the same way prescription products are.
Promoting Flexible, Resilient Arteries
As we age, supporting healthy circulation and comfortable blood flow matters more, and omega-3s may help by supporting the endothelium, the inner lining of your blood vessels that helps regulate how they widen and tighten.
Some clinical research suggests EPA and DHA can improve measures of vascular function in certain groups, especially when paired with other heart-smart habits.
Supporting A Healthy Inflammation Response
Omega-3s don’t “turn inflammation off,” but they can support the body’s natural process of returning to balance. EPA and DHA are used to make specialized pro-resolving mediators (SPMs), including resolvins, that are involved in the resolution phase of inflammation.
Consider omega-3s an important part of your heart health toolkit, working alongside essential nutrients and the lifestyle habits you're already practicing to keep your cardiovascular system resilient.*
Best Sources of Omega-3 for Cardiovascular Wellness
Adding omega-3 to your family’s routine can be simple. Little choices like these can add up and support heart health for kids, parents, and grandparents alike.
-
Serve fatty fish a couple of times a week. Fatty fish like salmon and sardines are among the easiest ways to get EPA and DHA, the omega-3s most closely linked to heart support. Two servings per week (roughly 6 ounces cooked total), which can be spread across family meals.
-
Include plant-based omega-3 foods regularly. Walnuts, flaxseeds, and chia seeds are simple add-ins for oatmeal, smoothies, or baked goods. These foods provide ALA, a plant-based omega-3 that supports overall wellness. Since the body converts only a small amount of ALA into EPA and DHA, combining plant sources with fish or algae-based options can offer more complete omega-3 support.
-
Use supplements to fill nutrition gaps when needed. If your family doesn’t eat fish often, supplements can be a practical option. Look for heart health supplements that clearly list EPA and DHA amounts and are third-party tested for quality.* Options like krill oil or triglyceride-form fish oil are commonly chosen for their absorption.*
-
Consider algae-based omega-3s for fish-free households. For families who avoid fish, algae oil provides DHA made directly from algae, the original source of omega-3s in the marine food chain. Algal omega-3s can support heart health without using fish.
NOTE: Read labels so you know what you’re getting. Not all omega-3 supplements provide the same amounts. Checking the Supplement Facts panel helps you see how much EPA and DHA you’re actually getting per serving, rather than just the total amount of fish oil.
Omega-3 for Heart Health: Frequently Asked Questions (FAQs)
These FAQs can help you make informed decisions about heart health support.
Are omega-3s safe with common heart medications?
For most adults, omega-3 supplements are considered safe when taken at typical doses. The U.S. Food & Drug Administration states that up to 3 grams per day of EPA and DHA combined is generally recognized as safe, though higher amounts should be medically supervised. Always check with a healthcare provider first.
What’s the difference between fish oil, krill oil, and algal oil for heart support?
Fish oil is the most common source of EPA and DHA and is widely studied for heart health. Krill oil also provides EPA and DHA but in a phospholipid form and usually in smaller amounts per serving. Algal oil is a plant‑based option that supplies DHA directly from algae, making it a good choice for vegetarian or fish‑free households.
Do omega-3 supplements lower cholesterol, or do they work differently?
Omega-3s are best known for supporting healthy triglyceride levels, not for lowering cholesterol. Large clinical reviews show that EPA and DHA can significantly reduce triglycerides at higher, doctor‑supervised doses, while having little effect on LDL (“bad”) cholesterol. For families focused on cholesterol management, lifestyle changes and other nutrients may play a bigger role, and a healthcare professional can help guide those choices.
If we eat fish regularly, do we still need an omega-3 supplement?
If your family eats fatty fish like salmon or sardines about twice a week, you may already be meeting general omega-3 needs for heart wellness. Supplements can be helpful for people who dislike fish, eat it infrequently, or have higher needs identified by a clinician.
Are plant-based omega-3s like flaxseed enough for heart health?
Plant foods such as flaxseed, chia seeds, and walnuts provide ALA, a type of omega-3 that supports overall nutrition. However, the body converts only a small portion of ALA into EPA and DHA, the forms most closely linked to heart benefits. For families who rely mainly on plant sources, combining ALA‑rich foods with algae‑based omega‑3 supplements can help provide more complete support.
Bring Heart Health Into Your Golden Years Naturally
Omega-3s can be a simple, steady way to support heart health as you get older, especially when they’re part of everyday basics like balanced meals, regular movement, and good sleep. And while omega-3s aren’t a “magic fix,” evidence suggests EPA and DHA are the most studied forms for heart support and tend to be most helpful when paired with healthy lifestyle habits.
If fish isn’t a regular on your family’s menu, a high-quality omega-3 supplement can be a practical way to fill the gap, especially for busy parents and older adults who want something consistent and easy. Look for transparent labeling, reputable testing, and a brand you feel good about choosing for your household.
Explore trusted NaturesPlus omega-3 options designed for everyday cardiovascular support, like Ultra Omega 3/6/9™ Softgels for balanced daily nutrition, or Antarctic Krill Oil for a concentrated marine-sourced option.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
IMPORTANT DISCLAIMER
The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised before starting any regimen of supplementation, a change in diet, or any exercise routine. Individuals who engage in supplementation to promote health, address conditions, or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement or making any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients, or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins, or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances, or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation, or error in the scientific literature upon which the information provided is based.
