According to the National Cholesterol Education Program, one of the leading risk factors for developing heart disease is high cholesterol. Heart disease is the leading cause of death for both men and women in the United States. Every year, more than 1 million Americans suffer heart attacks, and nearly half a million people lose their lives because of heart disease. Cholesterol can increase to unhealthy levels without any physical symptoms, so it is important to eat a balanced diet that includes essential nutrients, such as omega-3 fatty acids, to keep your heart healthy.
Types of Cholesterol
There are different types of cholesterol that perform different functions in the body. There is LDL cholesterol, which is referred to as "bad" cholesterol. When it is present in excess, it builds up along artery walls and restricts blood flow to the heart. There is HDL cholesterol, which is called "good" cholesterol. HDL cholesterol helps the body flush out excess cholesterol from the bloodstream so that buildup in the arteries doesn't occur. Triglycerides are a common form of fat present in the blood as well. Although triglycerides aren't technically a type of cholesterol, they play a large role in coronary heart disease and are often associated and discussed in conjunction with cholesterol.
Cholesterol Levels
A total cholesterol level of 200 mg/dL or less is desirable. A level of 200 to 239 mg/dL is considered borderline high and above 240 mg/dL is considered high. An LDL cholesterol level of 100 mg/dL or lower is a healthy amount and considered optimal. LDL levels of 130 to 189 mg/dL are considered borderline high and 190 mg/dl or higher is considered very high.
Omega-3 Fatty Acids and Cholesterol
Scientific research has yet to unfold the exact process in which omega-3 fatty acids enter the body and affect cholesterol levels. However, there have been numerous clinical trials that show a direct correlation between increased omega-3 fatty acid intake and lower levels of cholesterol and triglycerides. According to a 2002 study by Penny M. Kris-Etherton that appears in the the American Heart Association's journal "Circulation," omega-3 fatty acids in fish oil have been shown to considerably lower the level of triglycerides, by up to 30 percent, and raise levels of HDL cholesterol by up to 3 percent. The dramatic effect of omega-3 fatty acids on triglyceride levels is beneficial in lowering the risk of heart disease and heart attack.
Good Sources of Omega-3 Fatty Acids
Most oily fish provide beneficial amounts of omega-3 fatty acids. The following types of fish are among the best sources of omega-3: Pacific herring, farm-raised Atlantic salmon, mackerel, sardines and fresh tuna. Shrimp, crab, catfish, flounder and canned tuna all contain omega-3 fatty acids as well, but in smaller quantities. There are also certain oils that you can incorporate into your cooking that will increase your omega-3 intake, including canola oil, flaxseed oil, walnut oil, soybean oil and fish oil.
Adding Omega-3 to Your Diet
The USDA Food Pyramid urges you to include more oily fish, as well as nuts and seeds, in your diet because they contain good fats, like monounsaturated, polyunsaturated, omega-3 and omega-6 fatty acids. If you do not think you can consume a sufficient amount of omega-3 fatty acids through your diet, discuss the use of supplements with your doctor. In some cases an omega-3 supplement can be useful in increasing your daily intake of essential fatty acids.
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