LDL & Omega-3

Omega-3 fatty acids support a healthy cardiovascular system by increasing HDL cholesterol, the healthy cholesterol that helps remove fat from your bloodstream, and by reducing inflammation in the arteries. The relationship between omega-3 fatty acids and LDL cholesterol is less clear. An LDL level at or above 130 mg/dL is associated with increased risk for heart disease. The total amount of dietary fat you eat has a stronger impact on LDL cholesterol level than the precise amount of omega-3 fatty acids in your diet.

Omega-3 Fatty Acids

Omega-3 fatty acids are in the family of essential fatty acids (EFAs) that our bodies do not produce, yet require, for normal development and functioning. Omega-3 fatty acids include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These EFAs have been shown to have important roles in the production of eicosanoids, which support healthy immune, secretory, pulmonary, cardiovascular and regulatory systems.

LDL Cholesterol

A circulating LDL blood cholesterol level at or above 130 mg/dL is associated with increased risk for heart disease. The cholesterol circulating in our bodies is a mixture of natural cholesterol produced in the liver and dietary cholesterol. Dietary cholesterol is found in products of animal origin, including meat, dairy and eggs. For normal healthy adults, the U.S. Department of Agriculture recommends no more than 300 mg of dietary cholesterol daily. The recommended daily allowance is less in certain disease conditions.

Effects of Omega-3 Fatty Acids

Studies regarding the relationship between omega-3 fatty acids and LDL cholesterol levels are mixed. Consuming a diet high in omega-3 fatty acids has been shown to help raise HDL cholesterol, the "good" cholesterol that helps transport fat out of your bloodstream. Omega-3 is used to lower LDL levels, but taking high amounts of omega-3 can increase LDL in some individuals, according to MedlinePlus.

Recommendations

The current recommendation for omega-3 fatty acid or linoleic acid is 3 to 5 percent of dietary energy. This means a person consuming 2,000 calories daily should aim to consume between 7 and 9 g of omega-3 fatty acids daily.

Dietary Sources

Soybean oil, flaxseed, linseed and canola oils are high in linolenic acid, meaning omega-3 fatty acids compose between 6 and 10 percent of the total fat. High-fat fish and marine mammals also contain relatively large amounts of omega-3 fatty acids. Plant-derived foods such as avocado and nut meats provide smaller amounts of omega-3 fatty acid. Omega-3 fatty acids are also found in fish oil supplements, although the exact ratio of omega-3 in these supplements is unregulated.