Heart disease remains one of the leading causes of death worldwide. From high cholesterol and high blood pressure to advanced arterial damage, millions of people face cardiovascular challenges every year.
But here’s some encouraging news: research continues to show that omega-3 fatty acids — particularly EPA and DHA — can play a crucial role in protecting your heart by keeping your arteries flexible, healthy, and free from dangerous plaque buildup.
Let’s explore how this works, what the latest research reveals, and how you can use tools like the Omega-3 Index to assess your heart health.
Understanding Atherosclerosis: When Arteries Lose Their Flexibility
Your arteries are your body’s lifelines — delivering oxygen and nutrients throughout your bloodstream. When they are clear and elastic, blood flows smoothly, nourishing every cell.
However, over time, arteries can become stiff and narrowed due to the buildup of plaque, a mix of fat, cholesterol, calcium, and other substances. This process is known as atherosclerosis, and it’s a major cause of heart attacks, strokes, and other cardiovascular diseases.
According to the National Heart, Lung, and Blood Institute (NHLBI), atherosclerosis is a progressive condition that can lead to serious — and sometimes fatal — outcomes if left unchecked. When plaque ruptures, it can trigger blood clots that block vital arteries, cutting off circulation to the heart or brain.
How Omega-3s Help Protect the Arteries
So where do omega-3s come in? These essential fatty acids — found primarily in fatty fish and high-quality fish oil supplements — are known for their powerful anti-inflammatory and heart-protective properties.
At 3–4 grams of EPA and DHA per day, omega-3s have been shown to:
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Lower blood triglyceride levels
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Support healthy blood pressure
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Stabilize the heart’s electrical rhythm
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Reduce harmful inflammation
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Improve arterial flexibility and blood flow
Omega-3s also make blood less prone to clotting and help vessels remain supple rather than stiff — a key factor in preventing heart attacks and strokes.
Risk Factors for Atherosclerosis: What to Watch For
Several factors increase your risk for developing atherosclerosis, including:
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High LDL cholesterol (“bad cholesterol”)
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High blood pressure
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Insulin resistance or diabetes
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Obesity
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Aging
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Family history of early heart disease
While genetics and age can’t be changed, controlling other risk factors — like diet, exercise, and inflammation — can greatly reduce your overall risk.
The NHLBI also notes that C-reactive protein (CRP), a marker of inflammation, is closely linked with arterial damage. High CRP levels suggest that inflammation is helping plaque grow inside the arteries, increasing the likelihood of heart attack or stroke.
The Omega-3 Index: A New Predictor of Heart Health
Beyond traditional risk factors, scientists are now using a more personalized way to measure heart disease risk: the Omega-3 Index.
Developed by Dr. Bill Harris, this test measures the percentage of EPA and DHA in red blood cell membranes — a strong reflection of long-term omega-3 status.
In a landmark 2008 study published in the American Journal of Clinical Nutrition, Dr. Harris proposed that the Omega-3 Index could serve as a new biomarker for coronary heart disease, especially for predicting sudden cardiac death.
He defined the risk zones as follows:
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High risk: Less than 4%
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Intermediate risk: 4–8%
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Low risk (ideal): Greater than 8%
According to Dr. Harris, the Omega-3 Index fulfills every major criterion of a reliable heart risk factor — it’s measurable, modifiable, and scientifically reproducible. Raising your omega-3 levels into the optimal range can meaningfully reduce your cardiovascular risk.
The good news? The Omega-3 Index test has been available for nearly a decade. It’s a simple, safe, and convenient way to track your omega-3 status and make targeted changes through diet or supplementation.
New Research: Omega-3s and Aortic Calcification
Recent studies are uncovering even more ways omega-3s support cardiovascular health — including their role in preventing aortic calcification, a form of arterial stiffening caused by calcium buildup in the heart’s main valve.
A new study published in Nutrition, Metabolism & Cardiovascular Diseases examined 1,033 men aged 40–49 from multiple ethnic backgrounds (including American, Japanese-American, and Japanese populations). Using advanced imaging technology, researchers assessed calcium buildup using electron-beam computed tomography (EBCT) and the Agatston scoring method.
The findings were striking:
There was a significant inverse relationship between omega-3 levels (especially DHA) and aortic calcification — meaning that higher omega-3 status was associated with lower arterial calcification and healthier arteries overall.
These results suggest that omega-3s — and particularly DHA — play a vital role in maintaining vascular flexibility and preventing calcium buildup that can impede blood flow.
The Takeaway: Omega-3s Are Essential for a Healthy Heart
From lowering inflammation and triglycerides to improving blood vessel flexibility, omega-3 fatty acids continue to prove themselves as powerful allies in cardiovascular health.
The evidence is clear: maintaining optimal omega-3 levels through diet or supplementation can help protect your arteries, support heart function, and even reduce the risk of sudden cardiac events.
If you’re unsure of your omega-3 status, consider taking an Omega-3 Index test. Knowing your number is the first step toward taking control of your heart health — and ensuring your arteries stay strong, flexible, and healthy for years to come.
