Hormonal
Modest consumption of fatty fish (providing ~250 mg/day of EPA+DHA) significantly lowers the risk of coronary heart disease (CHD) mortality by approximately 36% compared to no intake, with benefits evident within weeks to months primarily through anti-arrhythmic mechanisms.
Eat 1-2 servings of fatty fish (like salmon, sardines, or herring) per week. This provides enough omega-3s (EPA+DHA) to significantly lower your risk of dying from heart disease, with benefits starting to show in just a few weeks. The mercury risk in these fish does not negate these heart benefits for the general adult population.
pooling of the prospective studies and controlled trials indicates that, compared with no intake, modest consumption (~250 mg/day [2¼ calories/day] of EPA+DHA, equivalent to ~1-2 servings/week of fatty fish) lowers risk of CHD mortality by 36% [1]. ... at typical dietary intakes (< 1 g/d of n-3 PUFA), anti-arrhythmic effects appear to predominate, with such effects reducing the risk of cardiac death within weeks to months.
Why this rating
Supported by consistent evidence from case-control, prospective cohort, and randomized controlled trials, though the author notes the evidence for non-fatal outcomes is less robust.
Source
Fish, Mercury, Selenium and Cardiovascular Risk: Current Evidence and Unanswered Questions
Dariush Mozaffarian · International Journal of Environmental Research and Public Health · 2009
DOI 10.3390/ijerph6061894
More from this paper
- Chronic low-level mercury exposure from fish consumption does not significantly increase coronary heart disease (CHD) risk in the general adult population, and may only lessen the magnitude of benefit from fish intake without causing net harm.Moderate
- Selenium may protect against the toxic effects of mercury and reduce cardiovascular risk through antioxidant mechanisms, but current human evidence for selenium supplementation preventing CHD is inconsistent and insufficient to draw firm conclusions.Limited
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