Omega-3 fatty acids are an essential polyunsaturated fat -- "essential" meaning that your body can't produce them and they must be included in your diet. Polyunsaturated fats, called PUFAs, are used for brain function, growth and development in children and may prevent the risk of heart disease. There are many types of PUFAs, but only omega-3 fatty acids can lower high blood pressure and high cholesterol.
The Dangers of High Cholesterol
Cholesterol is a waxy, fatty substance that your body needs for cell production, digestion and manufacturing hormones. Cholesterol is in every cell in your body. If you have too much of a certain type of cholesterol -- low-density lipoprotein, or LDL cholesterol -- it can accumulate in your arteries, hardening and narrowing your blood vessels. This hardened plaque restricts blood flow, and your heart doesn't get the oxygen it needs, resulting in coronary artery disease and angina. If a piece of plaque breaks off from your artery wall, a blood clot can form, completely blocking an artery and causing a heart attack.
Omega-3s, High-Density Lipoprotein and Triglycerides
High-density lipoprotein, or HDL, is the "good" cholesterol that helps to remove excess LDL, the "bad" cholesterol" from your body. Eating omega-3 fatty acids raises your HDL cholesterol. According to the University of Maryland Medical Center, people eating traditional diets high in omega-3s, such as the Mediterranean diet and diet of the Inuit Eskimos, have high HDL and low triglyceride levels. Triglycerides are another type of fat found in the blood that is associated with an increased risk of heart disease, high blood pressure, high cholesterol and stroke.
Foods High in Omega-3s
The best sources of omega-3s are wild, fatty cold-water fish such as salmon, lake trout, mackerel, sardines and halibut. MayoClinic.com recommends two 6 oz. servings of fish per week to lower cholesterol levels. Walnuts and flax seed are the best vegetarian sources of omega-3s, but don't have the same density of omega-3s as fish. It's better to eat fish, rather than take fish oil supplements, to ensure you get the benefit of all the nutrients fish has, including high amounts of selenium.
Other Ways to Lower Cholesterol
Including omega-3s in your diet will lower triglycerides and raise HDL levels, but you can work to lower LDL levels by including foods high in soluble fiber, such as oatmeal, vegetables and fruit. Maintaining a healthy body weight, exercising regularly, limiting alcohol and avoiding saturated fat and dietary cholesterol will also improve your cholesterol levels and reduce your risk of coronary artery disease.
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