Treating High Cholesterol
According to the American Heart Association, 98.6 million adults in the United States have total cholesterol levels higher than 200 mg/dl, which is the threshold for being diagnosed with hypercholesterolemia. Under normal conditions, the body makes all the cholesterol it needs for cellular maintenance, fluid regulation and manufacturing hormones. If you have high cholesterol, its source is from your diet. The good news is that there are several easy ways to manage your cholesterol levels--through diet, exercise and medications. One of the dietary methods that's become popular during the past several years is adding omega-3 fatty acids to your diet.
An Overview of Omega-3 Fatty Acids
Like a number of other fatty acids (also called polyunsaturated fatty acids, or PUFAs), omega-3 fatty acids are considered essential fatty acids--the body needs them but can't manufacture them. So, the American Heart Association recommends that you eat foods rich in omega-3 fatty acids two to three times a week. Good sources are salmon, tuna, halibut, and certain types of nuts like walnuts and almonds. If you're not fond of fish, you can also buy omega-3 fatty acid supplements in your local grocery or health food store.
Three Major Types of Omega-3 Fatty Acids
The body uses three major types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). After digestion, the body converts the ALA to EPA and DHA. Another fatty acid, called omega-6 (found in avocados, nuts and corn oil), works with the others to maintain and improve health. The Mediterranean diet has used foods containing both omega-3 and 6 fatty acids for thousands of years, hence the lower incidence of heart disease in people who eat this type of diet.
Omega-3 and Lower Cholesterol Levels
A number of clinical studies have shown that people who eat a Mediterranean-style diet generally have high HDL cholesterol. The Inuit Eskimos, whose diet is very different than the Mediterranean diet, but contains high amounts of omega-3 fatty acids, also have high HDL cholesterol and lower triglycerides, another form of blood fat linked to heart disease. Further evidence has shown that people who take fish oil supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have lower LDL cholesterol than those who do not take the supplements.
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