Fish oil helps reduce blood cholesterol levels. The omega-3 fatty acids found naturally in fish oil and fish oil supplements target the cholesterol and triglycerides in your blood, decreasing the level of both. Like cholesterol, triglycerides are a type of fat in your blood. High levels of triglycerides and cholesterol can clog your arteries, forcing your heart to work harder. Untreated, high cholesterol can cause heart disease, high blood pressure and other chronic disease. Always check with your doctor before taking any dietary supplements.
Types of Cholesterol
Cholesterol is a natural substance that your body produces. You also get some cholesterol from the foods you eat. Although cholesterol has a negative connotation, not all cholesterol is bad for you. High-density lipoprotein, or HDL cholesterol, helps reduce your risk of heart disease. Low-density lipoprotein, or LDL cholesterol, is the bad type of cholesterol that can build up along your arterial walls, restricting blood flow.
Omega-3 Fatty Acids
Fish oil and fish oil supplements contain omega-3 fatty acids, unsaturated fats that your body needs to help maintain your good health. Fish oil contains two different types of omega-3 fatty acids, docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Other dietary sources of omega-3 fatty acids, such as walnuts, contain just one type, alpha-linolenic acid or ALA.
The Effect of Fish Oil on Cholesterol
According to the National Institutes of Health, the omega-3 fatty acids found in fish oil reduces the level of cholesterol and other lipids, or fat, in your blood. Fish oil performs other vital functions including slowing the development of arterial plaque, decreasing your chance of developing an irregular heartbeat and expand your blood vessels, according to the American Heart Association. Fish oil also has an anti-clotting effect on your blood.
Research About Fish Oil
Academic research confirms the beneficial health effects of fish oil. In the April 2009 issue of "Pharmacology and Therapeutics," Dr. Renata Gorjão writes that both DHA and EPA effectively lowered cholesterol levels in a study group. In a study by Dr. Estibaliz Olano-Martin, published in the March 2010 issue of "Atherosclerosis," patients given fish oil had a 32 percent reduction in their LDL levels compared to a control group.
Recommended Dosage of Fish Oil
According to the NIH, to help lower cholesterol and triglyceride levels, you should take daily fish oil supplements containing 1,800 mg to 2160 mg of EPA and 1,200 to 1,440 mg of DHA, along with 900 mg to 1,200 mg of garlic powder.
References
- Medline Plus: Fish Oil
- Mayo Clinic: Fish Oil
- AHA: Fish Oil and Omega-3 Fatty Acids
- "Pharmacology and Therapeutics"; Comparative Effects of DHA and EPA on Cell Function; Renata Gorjão, Ph.D.; April 2009
- "Atherosclerosis"; Contribution of Apolipoprotein E Genotype and Docosahexaenoic Acid to the LDL-cholesterol Response to Fish Oil; Estibaliz Olano-Martin, Ph.D.; March 2010
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