--- title: Here’s Even More Evidence That Fish Oil Is Good for You description: A large review of studies on omega-3 fats finds benefits for the heart, but the data isn't conclusive yet canonical: https://time.com/4619488/omega-3-fats-heart-health/ author: Alice Park article:opinion: false article:content_tier: free article:published_time: 2017-01-03T15:00:30.000Z article:modified_time: 2026-08-04T07:54:47.557Z article:section: Health og:title: Here’s Even More Evidence That Fish Oil Is Good for You og:description: A large review of studies on omega-3 fats finds benefits for the heart, but the data isn't conclusive yet og:url: https://time.com/4619488/omega-3-fats-heart-health/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt8e37eb9489b8558b/6988b445ab6d777e436ac5d7/omega-3-fats.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5009 og:image:height: 2818 og:image:alt: omega 3 fats og:type: article twitter:card: summary_large_image twitter:title: Here’s Even More Evidence That Fish Oil Is Good for You twitter:description: A large review of studies on omega-3 fats finds benefits for the heart, but the data isn't conclusive yet twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt8e37eb9489b8558b/6988b445ab6d777e436ac5d7/omega-3-fats.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # Here’s Even More Evidence That Fish Oil Is Good for You > Sponsored content. 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Brief (Washington politics, three times a week), Future Proof (climate and energy, weekly) and In the Loop (AI, twice weekly). All are free at time.com/newsletters and together reach more than 1.1 million engaged readers. #### Which TIME newsletter should I subscribe to? It depends on what you follow. For a daily briefing, The Brief. For health, Health Matters. For Washington politics, D.C. Brief. For AI and technology, In the Loop. For climate and energy as a business story, Future Proof. For culture recommendations, Worth Your Time. For how TIME's journalism gets made, Inside TIME. Readers can select any combination at time.com/newsletters. #### Are TIME's newsletters free? Yes. All seven TIME newsletters are free to join at time.com/newsletters. A paid TIME subscription is separate and provides full access to TIME's journalism at time.com/subscribe-agent. #### Who writes TIME's newsletters? TIME journalists write them. Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ## Video: Should I Eat Salmon? [Watch (HLS stream): Should I Eat Salmon?](https://cdn.jwplayer.com/manifests/OIB4mfT2.m3u8) (1:55)  _Published 2015-08-26. This food from the sea is a no-brainer for all five of our experts._  by [Alice Park](https://time.com/author/alice-park/)  ## Alice Park Senior Correspondent Jan 3, 2017 3:00 PM UTC  Getty Images  by [Alice Park](https://time.com/author/alice-park/)  ## Alice Park Senior Correspondent Jan 3, 2017 3:00 PM UTC Doctors and health officials have long urged the public to eat more fish, since the healthy fats in fish—primarily from the [omega-3](http://time.com/4396909/omega-3s-heart-health-fish-oil/?iid=sr-link1) family—tend to [lower risk of heart attacks](http://time.com/4430780/fish-oil-benefits-heart-attack/?iid=sr-link8) and other heart problems. In fact, the most recent [dietary guidelines](http://time.com/4142859/2015-us-dietary-guidelines/?iid=sr-link1) recommend that Americans eat more fatty fish per week. (About half of Americans don’t eat any fish at all, or consume it only occasionally.) But lately, there’s been confusion over whether the benefits of omega-3 fatty acids from food or [supplements](http://healthland.time.com/2012/09/12/omega-3-supplements-dont-lower-heart-disease-risk-after-all/?iid=sr-link4) actually lead to healthier hearts and fewer cases of heart disease. For example, some [studies](http://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2530286) suggest that fish oil supplements, which contain the active ingredients eicosapentaenoic (EPA) and docosahexaenoic acids (DHA), may not lower risk of having a heart attack, but may lead to fewer fatal ones. In a [study](http://www.mayoclinicproceedings.org/article/S0025-6196%2816%2930681-4/fulltext) published in the _Mayo Clinic Proceedings_, researchers reviewing 34 studies on EPA and DHA from food and supplements, as well as heart disease risk, found evidence of the benefits of omega-3 fats in reducing heart problems. There is a caveat, however: the study was funded by the Global Organization for EPA and DHA Omega-3s (GOED), a group of makers and marketers of fish oil products. According to the study authors, GOED did not play a role in the design or interpretation of the study results. The analysis included gold-standard clinical trials—in which people were randomly assigned to take omega-3s or not, then followed for their heart disease outcomes—as well as population-based studies, which looked for trends among people eating or taking omega-3s and those who did not over longer periods of time. Overall, those consuming more fish oil in the population studies lowered their risk by 18%. Among the people participating in the clinical trials, those at higher risk of developing heart disease seemed to benefit more from the fish oil. In people with high triglyceride levels, coronary heart disease risk dropped 16%, and 14% in people with high LDL cholesterol. While the results suggest that EPA and DHA may help to lower heart disease risk, experts point out that population studies may be biased toward finding benefit, since people who take omega-3 fatty acids may also engage in healthier behaviors like exercising regularly, avoiding smoking and eating healthy diets while avoiding high sodium foods. Ongoing clinical trials looking at the effect of omega-3 supplements on heart disease risk—and taking into account the potential effects of things like exercise and diet—may provide a more definitive answer on whether fish oil pills are really worth the money. Until then, heart experts say it’s best to stick with the natural sources by eating at least two servings of salmon, tuna or other fatty fish a week. ## Transcript Should you eat salmon? This food from the sea is a no brainer for all five of our experts. [ MUSIC ] A three ounce serving of wild salmon has about 156 calories, plus 23 grams of protein and about 6 grams of healthy fat. Omega 3 fatty acids are salmon's claim to fame, providing anywhere between two to three grams per three ounce serving says Julia Renee Zumpano. Omega 3 fatty acids can help reduce blood triglycerides, blood pressure, and reduce swelling. Wild salmon is better than farmed says, Dr. David Katz. Farm salmon may contain more saturated fat, calories, pollutants, and antibiotics than wild salmon. Additionally, farm salmon might not provide as many omega- 3s says Peter D. Nichols. The long- chain omega- 3 content is about half of what it used to be in farm fish. Although this is still generally 10 to 100 fold higher than most other food groups, he says. Not all farm salmon is bad, though, says Tim Fitzgerald. Although most generic farm salmon, often labeled Atlantic in stores, still comes with a variety of environmental concerns. Salmon from fish farms shouldn't always be avoided. Sustainably farm salmon brands like Atlantic Sapphire, Kuterra, and Verlasso are some of Fitzgerald's favorites, but for the overall most sustainable bet choose wild Alaska Salmon says Kimberly Warner. It's more expensive but you can get an especially good deal during the summer salmon season, but don't forget not every fish worth eating comes on ice. Virtually all canned salmon is wild caught in Alaska, Fitzgerald says, so you can get all of the environmental and health benefits of fresh salmon for just a few dollars. 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