Eat Fish — Better Than Fish Oil

Many people ask me whether fish oil is beneficial for cardiovascular health — especially when they themselves have issues with cholesterol or blood lipids. The belief that fish oil helps comes from the fact that fish oil contains omega 3 fatty acids, which are thought to reduce inflammation in the blood and lower blood viscosity; some studies suggest omega 3 can effectively reduce the risk of cardiovascular disease. 

But the research results to date are inconsistent. Some studies show fish oil has benefits; others find no significant effect. This discrepancy may be highly dependent on a person’s overall diet and lifestyle. 

If you are a cardiovascular patient, my recommendation is to first follow your doctor’s advice — get regular check ups, take prescribed medications on time. That doesn’t mean your diet isn’t important. On the contrary, dietary changes play a crucial role in cardiovascular health, especially for those with the “three highs” (hypertension, hyperglycemia, hyperlipidemia). Adopting healthy dietary patterns — such as the Mediterranean diet or the DASH diet — has been proven very beneficial for heart health. Fish is just one component of these dietary patterns. 

Fish Meat vs Fish Oil

When it comes to omega 3 intake, fish is a very effective source. For example, a 100 /g portion of kampung fish (local fish) can provide enough omega 3 for a day. 

Compared with fish oil, fish meat not only contains omega 3, but also high-quality protein, abundant minerals (like calcium, iron) and vitamins (such as vitamin D, vitamin B12, etc.).  If you consume around 20 /g of fish meat daily, research shows it can significantly reduce the risk of cardiovascular disease and may help lower cholesterol and blood lipid levels. 

 The Risk of Relying Solely on Fish Oil

If you long depend on fish oil supplements for omega 3, you may miss out on the other important nutrients that whole fish provides. Some might think: “Since fish oil has certain benefits, why not just take fish oil capsules?” Indeed, fish oil may have benefits in the short term — as an alternative source of omega 3. 

However, from a long-term perspective, it is better to get your nutrients through natural foods. If you regularly use fish oil supplements, it’s important to choose high quality products — I suggest selecting brands that are certified (e.g. with MAL certification) to ensure purity and safety. 

My Position

If it’s possible to obtain omega 3 by eating fish, that is the best choice: fish meat offers more comprehensive nutrition that fish oil cannot replace. I don’t recommend relying on fish oil long term. If for some reason you cannot eat fish, short term fish oil supplementation could be a feasible temporary alternative. 

Combined with sensible diet changes, regular medical advice, and a healthy lifestyle, increasing fish consumption can help you better reduce cardiovascular disease risk and maintain overall health. 

May everyone in the Year of the Snake start healthy eating habits — investing in your health is always worth it!

Original Article From Nanyang Daily:  https://www.enanyang.my/news/20250105/Supplement/622795 (Written By Edward Lau, Founder of Ingrelicious and Diet Clinic)