Omega-3 fats are one type of essential fatty acids. Two of the main types of omega-3 fats are docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. These types of omega-3 fats are found in fatty fish and fish oils. The other major type of omega-3 fats is alpha-linolenic acid, or ALA, which is found in vegetable oils and nuts. Your body can convert some ALA to DHA and EPA, but the conversion isn't very efficient. Omega-3 fats may help improve your cholesterol ratio.
Effect on Cholesterol
Omega-3 fats increase high-density lipoprotein, or good, cholesterol. ALA may help lower low-density lipoprotein and total cholesterol levels by keeping the intestines from absorbing as much cholesterol. However, high levels of fish oil or omega-3 supplements may also increase your LDL, or bad, cholesterol.
Recommended Intake
Healthy adults should aim to get their omega-3 fats from foods. Eating two servings per week of fatty fish, including herring, halibut, albacore tuna, salmon, sardines or lake trout, can help you meet this goal. If you are at increased risk for heart disease, you may want to take supplements containing 1 g to 3 g of EPA and DHA from fish oil per day, recommends the University of Maryland Medical Center.
Other Heart Health Benefits
Omega-3 fats, including EPA and DHA, can decrease your triglycerides, slow hardening of the arteries and lower your blood pressure, all of which help to lower your risk for heart disease, heart attack and stroke. To increase these benefits, prepare your fish without added fat by either baking or grilling it.
Considerations
It is best to get your omega-3 fats from food rather than supplements, since fish also contains other important nutrients, including protein and selenium. But vary your fish choices, and avoid fish that tend to be high in mercury or other contaminants, including tilefish, mackerel, swordfish and shark.
References
- MayoClinic.com; Cholesterol: Top 5 Foods to Lower Your Numbers; May 2010
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich, NMD; June 2009
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid; April 2011
- MedlinePlus; Fish Oil; November 2010
- Memorial-Sloan Kettering Cancer Center; Omega-3; February 2011
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