Omega-3 fatty acids are a type of unsaturated fat which cannot be made by the body, so they must come from dietary sources, such as fatty fish, flaxseed oil and nuts. In addition to their role in growth, development and maintaining the brain, these healthy fats can help lower your risk of developing heart disease. Omega-3 fatty acids do not specifically lower cholesterol levels but they can improve the amount and types of lipids in your blood.
Lipids and the Blood
To understand how omega-3 fatty acids can be used to lower your risk of heart disease, it is important to understand the types of fats or lipids found in the blood. Cholesterol in the blood is packaged into structures known as lipoproteins. Low-density lipoproteins, also known as LDL, are considered to be "bad" cholesterol because they can cause cholesterol to accumulate in the arteries. This process, known as atherosclerosis, increases your risk of heart disease. High-density lipoproteins or HDL are the "good" cholesterol because they can help prevent atherosclerosis. Triglycerides, another type of lipid, can also increase your risk of developing atherosclerosis.
Omega-3 Fatty Acids and Heart Disease
Omega-3 fatty acid supplements, such as fish oil and flaxseed oil, are often used to lower the risk of heart disease. Omega-3 fatty acids are able to lower your blood pressure, the Mayo Clinic explains, which reduces strain on your heart. Omega-3 fatty acids can also decrease your triglyceride levels, which helps prevent heart disease. In addition, omega-3 fatty acids increase your high-density lipoproteins. However, some people develop an increase in their LDL measurements after taking omega-3 fatty acids.
Omega-3 and LDL
Although taking omega-3 fatty acids may cause your LDL measurements to increase, this doesn't necessarily mean that you have more LDL cholesterol in your blood, according to HealthCentral. LDL is not measured directly from your blood; instead, it is calculated by looking at your total cholesterol, triglyceride and HDL levels. If your HDL levels rise and your triglycerides go down, it can cause your calculated LDL levels to go up even if your LDL levels are unchanged. This means that omega-3 fatty acids don't actually reduce your cholesterol levels, but they can improve your lipid profile in a way that helps reduce your risk of heart disease.
Dosage
If you don't have a history of heart disease or high cholesterol, you should try to eat two servings of fatty fish like salmon, halibut or mackerel each week, according to the University of Maryland Medical Center. If you have coronary artery disease, you should consume between 1 and 2 g of EPA and DHA, two beneficial omega-3 fatty acids found in fish oil supplements. For high cholesterol, 2 to 4 g of EPA and DHA daily are recommended. Be sure to talk with your doctor before taking any omega-3 supplements, because these supplements can cause some side effects and interact with certain prescription medications, such as blood thinners.
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