Fish is an excellent source of low-fat protein and an important part of a balanced diet. But there are even more health benefits that you can derive from eating fish regularly. Fish oil contains omega-3 fatty acids, a type of polyunsaturated fat that has been found to have positive effects for a wide range of medical conditions. In particular, omega-3 fish oil has been successfully used to improve disorders related to the heart and blood system, as MedlinePlus notes.
Types of Cholesterol
Cholesterol is a chemical compound that your body needs for various vital functions, such as maintaining cell membrane integrity and in manufacturing bile acids, hormones and vitamin D. When measuring your blood cholesterol, doctors typically take three factors into account, namely, low-density lipoproteins, or LDL; high-density lipoproteins, or HDL; and triglycerides. In general, it is in your interest to raise your levels of HDL or "good cholesterol", and reduce your triglycerides and LDL or "bad cholesterol", since excess amounts of the latter two can greatly increase your risk for heart disease and stroke.
Effects on Cholesterol and Cardiovascular Conditions
Regular consumption of omega-3 fish oil can benefit both healthy people and those with cardiovascular disorders. Fish oil's most distinctive feature is its ability to reduce the rate at which your liver produces triglycerides, Cleveland Clinic notes. As a result, this has the auxiliary benefit of raising your HDL or good cholesterol. Omega-3 fish oil has several other positive effects as well, including lowered risk of sudden death from cardiac arrhythmia, lowered blood pressure, and reduction of atherosclerotic plaque and blood clot formation as the Food and Drug Administration reports.
Sources of Omega-3 Fish Oil
The active ingredient in fish oil, omega-3 fatty acids, cannot be produced by your body and is obtainable by only eating fish or taking supplements. The best source for omega-3 is fatty fish, especially cold-water species such as Atlantic salmon, herring, blue fin tuna, sardines, mackerel, salmon, swordfish, sole and flounder. To get the most out of omega-3, try to eat at least two 3.5-oz. servings per week of fish, the American Heart Association recommends. Alternative food sources for omega-3 include walnuts, flaxseed oil, canola oil and soybean oil.
Boosting Good Cholesterol
Consuming omega-3 fish oil provides numerous benefits, but it is important to note that fish oil mainly affects triglycerides, not good cholesterol itself, so the positive effect on HDL may only be partial. There are several other factors that can directly boost your good cholesterol levels, MayoClinic.com notes. These include losing weight by choosing a healthy diet and limiting food intake; quitting smoking; engaging in increased, regular physical activity; selecting healthier fats; and drinking alcohol in moderation. Some forms of medication may also help in boosting HDL, such as fibrates, niacin and statins.
References
- American Heart Association: Fish and Omega-3 Fatty Acids
- Cleveland Clinic; The Power of Fish; September 2009
- Food and Drug Administration; "FDA Announces Qualified Health Claims for Omega-3 Fatty Acids"; September 8, 2004
- Mayo Clinic; HDL Cholesterol: How to boost your 'good' cholesterol; July 2010
- MedlinePlus; Fish oil; February 2011
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