Cholesterol is not an essential nutrient for optimum health, and your body is able to produce all the cholesterol it needs to function. This is part of the reason for the bad press that cholesterol receives. Because your body makes all the cholesterol it needs, diets high in cholesterol can leave you with an excess amount in your system. Essential fatty acids do affect cholesterol in various healthful ways.
Cholesterol
Cholesterol is found in all the cells of your body. It is a waxy, fat-like substance that your body requires to work optimally and because it is necessary for day to day functions, your body can make all the cholesterol it needs, notes the National Heart Lung and Blood Institute. Cholesterol is used to make hormones, vitamin D and substances used for digestion. You can also get cholesterol from food, and it is found mainly in animal sources.
What's the Problem with Cholesterol?
The National Heart Lung and Blood Institute notes that elevated cholesterol in the blood, or high blood cholesterol, can increase your chance of getting heart disease. Cholesterol can start to accumulate of the walls of your arteries, which results in narrowed and hardened arteries, which are collectively referred to as atherosclerosis. Atherosclerosis puts you at greater risk of cardiovascular disease. The problem with high cholesterol is that is does not have any of its own symptoms, and you could be unaware that you cholesterol levels are high.
How can Essential Fatty Acids Help?
There are two essential fatty acids, linoleic and alpha-linolenic acid. Linoleic acid is an omega-6 fatty acid and alpha-linolenic acid is an omega-3 fatty acid. In terms of lowering your cholesterol levels, omega-3 fatty acid rich diets promote lower total cholesterol, as well as lower triglycerides, in people with high cholesterol, reports the University of Maryland Medical Center. Therefore, the general consensus is that we should try to get omega-3 fatty acids, like alpha-linoenic acid, in our diets. Interestingly, Inuit Eskimos, who's diets contain abundant amounts of omega-3 fatty acids, from fatty fish, also tend to have better cholesterol profiles.
Food Sources of Essential Fatty Acids
The main food sources of omega-3 fatty acids are fish, plant, and nut oils. For example, the University of Maryland Medical Center reports that walnuts, which are an excellent source of alpha-linolenic acid, can contribute to lowering total cholesterol in those with elevated cholesterol levels. Alpha-linolenic acid is also found abundantly in flaxseeds, soybeans and pumpkin seeds, as well as the oils made from these seeds and beans. Purslane, a vegetable whose leaves and stems are often used in salads, is another source of omega-3 fatty acids. Additional sources of omega-3 fatty acids include sea life such as krill and algae.
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