Omega-3 fatty acids are considered good fats to ingest because they play a part in lowering your cholesterol. It is a nutritionally needed component of your diet and is a health benefit. Omega-3's have been studied since the early 1900s, but their value has surfaced in the past few years.
Benefits of Fish
Fish, especially coldwater fish, contains omega-3 fatty acids. A serving of herring, mackerel, sturgeon and anchovies will contain the needed "good" fat in your diet if eaten twice a week. The oils in these fish help reduce your triglyceride, or blood fat levels, which are part of cholesterol.
Good Cholesterol
The good cholesterol is HDL, or high-density lipoprotein, which needs to be above 50 for women and above 40 for men. This good cholesterol helps clear the arteries of the fat buildup from triglycerides. People who follow a Mediterranean-style diet, which is high in omega-3's, have adequate HDL levels, as do Eskimos who eat mostly fatty fish.
Tad Cholesterol
The bad cholesterol, or low-density lipoprotein, needs to be below 100. Some cardiac patients must maintain levels below 70 to reduce the risk of coronary disease. LDL, if elevated, will eventually lead to heart disease and heart attacks. Omega-3's have been shown to reduce LDL oxidation. If oxidation builds up on artery walls, there are increased levels of LDL.
Inflammation and Cholesterol
Omega-3's help decrease the body's overall inflammation. With inflammation, the organs and blood vessels need to work harder to maintain optimal levels of production. If a person's triglycerides are elevated, that means plaque buildup is progressing in the arteries, causing inflammation. Omega-3's can keep this inflammatory process in check until adequate levels of triglycerides are achieved.
Resources for Omega-3's
Omega-3's are available in many forms. Fish is one of the best options--either fresh or canned. If fish is not your first choice, walnuts and flaxseed are also great sources of omega-3's. Canola oil contains omega-3's and can be used for cooking. Supplements in the form of fish oil can be taken. Eating a balanced diet with omega-3's, combined with exercise, can lower cholesterol and triglycerides.
