Senior Living News

At Bethesda Gardens Loveland, we provide restaurant-style meals created by chefs that take residents' nutritional needs into consideration. Foods rich in omega-3 and omega-6 often form part of these meal plans to ensure a balanced plate.

Fish Oil Sources

Fish oils are mainly found in fatty fish, such as:

• Mackerel
• Herring
• Salmon
• Tuna
• Anchovies
• Oysters
• Sardines
• Caviar

Other sources of fish oils include flaxseeds, walnuts, algae, chia seeds and soybeans.

If you're opting to use a supplement to get your recommended dose of omega-3 and omega-6, it's important to go for a pure, high-quality product. Inferior supplements may contain additional ingredients such as polychlorinated biphenyls (PCB) that can have adverse effects on your body, especially if you consume more than the recommended dose. It's important to discuss your required dosage with your health care practitioner.

The Benefits of Fish Oils

Fish oils are believed to have positive effects on cardiovascular health. These include:

• Improved heart health: Those who have a diet high in fish show a marked improvement in heart health. Consuming the fish seems to play a role here, as supplements don't seem to have the same effect.
• Reduced blood pressure: Fish oil isn't a replacement for blood pressure medication management. However, introducing it into your diet can result in moderate improvement of blood pressure levels. Those who have higher levels of blood pressure seem to benefit more than those who have only slightly elevated blood pressure.
• Improved levels of triglycerides: If you're worried about your blood triglyceride levels, introducing fatty fish into your diet might result in an improvement. Triglycerides are fats that circulate in the blood, and if those levels are too high, they cause a narrowing of the arteries, which can produce strokes or heart attacks. Research shows that omega-3 can reduce these triglyceride levels by as much as 20% to 30%. However, these are prescription doses and not the ordinary omega-3 supplements found in stores and are rather a concentrated version.
• Better cholesterol levels: Although fish oil is a fatty acid, it's proven to increase good cholesterol (HDL or high-density lipoprotein).  
• Reduction in pain caused by rheumatoid arthritis (RA): Fish oils are known to have an anti-inflammatory effect. While the oil might not relieve the pain entirely, it might just be enough to avoid pain medication or anti-inflammatory drugs. It may also alleviate joint pain and stiffness enough to let you continue with everyday tasks or hobbies that require dexterity.

Potential Side Effects

While a diet rich in fatty fish can lead to a host of health benefits, supplements should be taken with caution. Some of the side effects include:

• Odor. Not everyone reacts the same way to fish oil. For some, the consumption can lead to bad body odor and bad breath. The fish oil may also leave a bad taste in your mouth.
• Gastrointestinal issues. If you're prone to gastrointestinal issues, you might find fish oil intensifies these symptoms. Some of the symptoms include nausea, vomiting, constipation and diarrhea. In some cases, small doses are fine when consumed with food. Consuming fish oil in high doses could lead to intestinal bleeding or ulcer flares. These side effects may also happen when you take fish oil with medication.
• Bleeding. If you need a blood thinner, fish oil can be a great supplement. However, if you're already on blood thinning medication, fish oil might thin the blood too much, which can create other health problems.
• Stroke. In extreme cases, fish oil use may lead to stroke. The right amount of omega-3 and omega-6 may reduce the risk of stroke, but when the dosage is too high, it has the opposite effect.

Including Fish Oil in Your Diet

The easiest way to incorporate fish oil into your diet is through what you eat. Including fatty fish twice a week should provide what you need. However, if you feel you might need more, consult your physician to calculate the correct dosage. It's also important to inform your physician of your intention to take fish oil supplements. There are over 72 medications that interact with fish oil, which can lead to complications. Some of the most common interactions include aspirin and ibuprofen, so it's important to be aware of the potential risks.