Fish oil is found in fatty fish such as salmon, albacore tuna and herring. A form of omega-3 fatty acids, fish oil is heart-healthy and can help lower cholesterol levels in some people. Fish oil also lowers triglycerides, one of the forms of fat that is in the blood and contributes to blood cholesterol counts. Those who choose to lower their cholesterol through diet can take fish oil supplements as well as increase the amount of natural fish oil in their diets.
Step 1
Ask your doctor to test your cholesterol levels through a simple blood test. Triglyceride levels of more than 150 mg/dl are considered higher than normal, while LDL ("bad cholesterol") levels should be in the 100-129 mg/dl range, or below. The test will give you a starting point to use for comparison after you have increased your fish oil intake.
Step 2
Eat two or more 4 oz. servings of fish a week in order to reap the benefits of fish oil. Salmon, trout, herring, mackerel and albacore tuna all contain two kinds of omega-3, called DHA and EPA. The oils and fats found in these kinds of fish are unsaturated and can lower cholesterol levels and the risk of heart disease, according to the American Heart Association.
Step 3
Prepare your heart-healthy fish by baking, grilling or broiling it rather than frying. Frying adds saturated fats to your meal and will counteract the benefits you receive from the fish oil.
Step 4
Supplement your diet with fish oil supplements, available at pharmacies and health food stores. Fish oil supplements are sold in capsule form. The AHA recommends that people who need to lower high triglyceride levels take between 2 and 4 g of fish oil per day. Always take supplements under the supervision of your doctor.
Things You'll Need
- Fish oil supplements
