Basics
Diet plays a huge role in getting and maintaining healthy cholesterol levels, according to the doctors at the Mayo Clinic. While cholesterol is an important ingredient found within every cell in the body, too much adds up to fatty deposits in the blood vessels, making it difficult for blood to pass through the arteries. Cholesterol is measured in milligrams (mg) of cholesterol per deciliters of blood (dL). Ideal total cholesterol numbers should be less than 200 mg/dL. Fish has high levels of omega-3 fatty acids, which reduce cholesterol levels. By reducing high cholesterol readings, omega-3 fatty acids also can break up blood clots, reduce blood pressure and lower the chance of a heart attack. Doctors at the Mayo Clinic recommend eating fatty fish such as salmon, mackerel, lake trout and albacore tuna at least twice a week to maintain healthy cholesterol levels. Fish oil supplements may be used in place of the fish but do not always carry the same level of nutrients.
Omega-3
Omega-3 fatty acids are unsaturated fats that reduce the build-up of cholesterol and triglycerides and decrease the risks for heart attack by reducing inflammation throughout the body. Fish oil, especially when it comes from fish, contains docosahexaenoic acid and eicosapentaenoic acid that can affect conditions from bipolar disorder to asthma and irregular heartbeats. Fish high in omega-3 fatty acids and fish oil that mimics the nutrients in a serving of fish also lowers blood pressure, which can exacerbate high cholesterol levels. It is thought to reduce the instance of blood clots while building the immune system. Omega-3 fatty acids found in fish byproducts also can relieve arthritis symptoms and improve the learning abilities of children. While doctors admit that high-quality fish oil supplements may provide many of the same results as eating fish, researchers caution consumers to beware of risks associated with overuse of the supplements. High levels of omega-3 fatty acids have been linked to excessive bleeding.
Amounts
Researchers at the American Heart Association (AHA) report that cholesterol levels are lowered by the reduction of artherosclerotic plaque as well as lower arrhythmias that all lead to cardiovascular disease. Research continues to find the ideal amount of fish oil that should be taken each day. AHA doctors report that up to 1.8g of omega-3 fatty acids per day either through fish or fish oil supplements, will improve the chances of avoiding death by heart disease drastically. Strokes and heart attacks also can be prevented, as well as decreased incidences of artherosclerosis and other cardiovascular conditions.
