If you have a high blood triglyceride level, the Natural Standard Research Collaboration reports there is strong scientific evidence from human trials that omega-3 fatty acids from fish or fish oil supplements can significantly reduce it. For triglycerides in the borderline to high range, lifestyle changes and dietary intake of fatty fish are recommended. If you have heart disease or a very high triglyceride level, talk to your doctor about taking a fish oil supplement.
Triglycerides
According to the Mayo Clinic, triglycerides are a type of lipid, or fat, in the blood. When you eat more than you need, extra calories are converted to triglycerides and stored in fat cells. Later, the triglycerides can be released for energy between meals. If you regularly eat more calories than you need, you may have a high level of triglycerides in your blood---"hypertriglyceridemia." Triglycerides may also be elevated due to medications or health conditions, such as poorly controlled blood sugar.
Your health care provider usually checks your triglycerides along with your cholesterol. Because triglycerides increase after eating, it is important to fast for 12 hours before the blood test. Triglycerides below 150 mg/dl are normal; 150-199 mg/dl are borderline; 200-499 mg/dl are high; and over 500 are very high. Having a high triglyceride level increases your risk for stroke, heart attack and heart disease.
Treatment
Several healthy lifestyle choices can help to lower high triglycerides, according to the Mayo Clinic. If you are overweight, losing 5 to 10 pounds can help. Try to exercise 30 minutes or more most days of the week. Make healthy nutrition changes: Cut back on excess calories; limit sugar and refined carbohydrates; choose healthier fats---monounsaturated in place of saturated, or fish with omega-3 fatty acid in place of red meat; limit cholesterol intake; avoid trans fats; and limit alcohol. Niacin, fibrates and statins are medications that help to lower triglycerides. The American Heart Association recommends fish oil from fatty fish or as a supplement for heart protection.
Omega-3 fatty acids
A type of polyunsaturated fat, the omega-3 fatty acids from fish or fish oil include docosahexaenoic acid, or DHA and eicosapentanoic acid, EPA. According to the DHA/EPA Omega-3 Institute, both DHA and EPA help to prevent and manage heart disease. Alpha linoleic acid, ALA, is another omega-3 fatty acid found in plant sources. ALA is a precursor to DHA/EPA, though the body's ability to convert it is limited.
Research
In the "American Journal of Clinical Nutrition," Harris and colleagues reviewed the available research on omega-3s and triglycerides. They found that supplementation with 1g to 4g combined DHA/EPA led to a 20 percent to 35 percent reduction in triglycerides and a moderate increase in HDL, or "good" cholesterol. While a high ratio of triglycerides to HDL has been linked to increased heart disease risk, Stark and colleagues found that DHA/EPA lowered this ratio. Based on their study results, they predict that 3g to 4g per day would reduce TG:HDL by 25 percent to 40 percent over a few weeks.
Dietary Sources
DHA and EPA are found primarily in fatty, cold-water fish. The American Heart Association recommends two 3.5 ounce servings each week to improve heart health. The DHA/EPA Omega-3 Institute lists salmon, herring, mackerel, anchovies, sardines and trout as good sources. Also include sources of ALA---ground flax seed, flax seed oil, walnuts, sunflower seeds, almonds, tofu and other soy products and canola oil. If your triglyceride level is in the borderline or high range, lifestyle changes that include dietary intake of omega-3s are your first line of treatment in bringing triglycerides into the target range.
Fish oil supplements
Although the AHA recommends increasing omega-3 intake through foods, if you have heart disease or high triglycerides you may not be able to get enough omega-3s through diet alone. For triglycerides over 750 mg/dl, the dose is 3g to 5g per day of a fish oil supplement with combined DHA/EPA. This high dose should only be taken under a doctor's supervision because of a risk for increased bleeding. A heart-protective dose of 1g per day does not have this risk. Side effects include fishy aftertaste, gastrointestinal upset and nausea.
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