Cholesterol, produced in the body to help make hormones and other essential substances, can increase the risk of atherosclerosis, or hardening of the arteries, and heart disease when the body consumes excess amounts from foods. Lowering cholesterol levels consists of avoiding foods high in saturated fat and eating foods found to reduce cholesterol. Omega-3 fatty acids, which help with normal growth and development, may reduce the risk of heart disease by lowering cholesterol. You can only get omega-3 fatty acids through food.
Cholesterol Buildup
Excess cholesterol from foods high in saturated fat can build up in artery walls to form plaque with other fatty substances. This results in narrowing the arteries and decreasing blood flow, which can cause heart disease. Plaque can rupture, sending fatty substances into the bloodstream and blocking blood flow to the brain, leading to stroke, or blood flow to the heart, causing a heart attack.
Omega-3 Sources
Rich sources of omega-3 fatty acids include cold-water fish, such as salmon, mackerel, tuna, sardines, herring and halibut, according to the University of Maryland Medical Center. Other sources of omega-3 include canola oil, flaxseeds, flaxseed oil, soybeans, soybean oil, pumpkin seeds, walnuts and walnut oil.
Effects
Fish with omega-3 fatty acids lower cholesterol levels, reduce blood pressure and decrease the risk of blood clots that can cause heart attack or stroke, MayoClinic.com points out. The fish may also reduce the risk of sudden death for people who have already had heart attacks. Baking or grilling fish avoids unhealthy fats for better results at lowering heart disease risks.
Mediterranean Diet
The Mediterranean diet, which emphasizes foods rich in omega-3 fatty acids, has been shown in studies to lower the risk of developing heart disease, according to the University of Maryland Medical Center. People who follow the diet also have higher levels of HDL, or good, cholesterol. HDL picks up excess cholesterol in the bloodstream and brings it to the liver, which removes it as waste. LDL, or bad, cholesterol, builds up as plaque in the arteries. The Mediterranean diet also includes whole grains, fresh fruits and vegetables, garlic and olive oil. Moderate wine consumption in the diet may also play a role in reducing the risk of heart disease.
Supplements
Fish oil supplements made from fish with omega-3 fatty acids may help lower cholesterol and reduce the risk of heart disease, MedlinePlus notes. Evidence suggests fish oil supplements can lower high triglycerides, the fatty substances related to cholesterol. Some people do not like fish and may benefit from supplements. Fish oil may prevent cholesterol from absorbing into the intestine. Using vitamin B12 along with fish oils may lower cholesterol.
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