Omega-3 fatty acids have proven benefit in improving lipid levels and reducing your risk of developing heart disease. Lipids consist of several types of fat. Low-density lipoprotein, often called the "bad" cholesterol because it can stick to blood vessel walls building up plaque called atherosclerosis. High-density lipoprotein, on the other hand, removes LDL from blood vessels and takes it back to the liver. Triglycerides are the most common form of stored fat in the body; high triglycerides, like high LDL levels, appear to increase the risk of developing heart disease.
Types
Omega-3 fatty acids come several sources and some appear more beneficial in treating elevated lipid levels than others. Fish oil contains two omega-3 fatty acids, eicosapentaenoic acid , or EPA and docosahexaenoic acid, or DHA. Flaxseed contains another type of omega-3 fatty acid, alpha-linolenic acid, or ALA. While ALA breaks down in the body into EPA and DHA, it does so poorly and incompletely. The cholesterol-reducing benefit of flaxseed oil appears to come mostly from the breakdown into these two fatty acids. Flaxseed oil supplements have been recently linked with an increased risk of prostate cancer in men, who might do better to take fish oil, registered dietitian Gloria Tsang, R.D., of Health Castle reports.
Doses
Recommended doses of omega-3 fatty acids depend on the type taken and the purpose it's taken for. Prescription dose fish oil doses given to lower high triglyceride levels supply between 2 and 4 g per day. While flaxseed oil contains 7 g of ALA, it breaks down into just 700 mg of EPA and DHA. When choosing fish oil supplements, look at the total amount of EPA and DHA in the capsule rather than at the total dose. Fish oil also absorbs better if taken with food. The American Heart Association suggests taking fish oil supplements that supply a total of 1 g per day EPA and DHA added together, but follow your own doctor's recommendations for the best dose for you.
Results
Every one mg rise in HDL levels lowers your risk of developing heart disease by 2 to 3 percent, Peter Roth, M.D. of the University of Illinois reports in the 2005 "Circulation." Studies show that the omega-3 fatty acids in fish oil have more benefit in lowering total cholesterol levels, particularly triglycerides and LDL, as well as raising HDL, than plant-based omega-3 fatty acids. Lowering LDL and raising HDL lowers your risk of heart disease, among other diseases.
Risks
Excessively high doses of omega-3 fatty acids can have side effects, including an increase in bleeding in people taking blood thinners or those who have bleeding disorders. Nausea and diarrhea are the most common side effects of supplements. Doses of up to 3 g per day are classified as GRAS, or generally recognized as safe by the United States Food and Drug Administration.
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