Fish oil is a supplement that comes from the fats of certain fish. This supplement can be used to treat or lower your risk of various health problems, including heart disease. It is not certain if fish oil supplements can have a significant effect on HDL cholesterol levels, as some studies have seen a beneficial effect whereas other have seen no effect.
What Is In Fish Oil?
Fish oil contains a type of fat known as omega-3 fatty acids. Your body needs these fats to control growth, brain function, blood clotting and lipid levels, among other functions. Fish oil is rich in two different omega-3 fatty acids known as eicosapentaenoic acid and docosahexaenoic acid, sometimes called EPA and DHA. Omega-3 fatty acids, such as alpha-linoleic acid, can also be obtained from plant sources, such as green leafy vegetables, vegetable oils and flaxseed oil.
Effects on HDL
HDL cholesterol is known as the "good" cholesterol because it can help protect you from cardiovascular problems, such as a heart attack or stroke. It is not clear if the omega-3 fatty acids found in fish oil can increase your HDL cholesterol levels. A 2011 article in the "Journal of Cardiovascular Pharmacology" found that omega-3 fatty acids could cause a slight increase in HDL levels. A 2011 article in the "American Journal of Clinical Nutrition", however, found no effect of taking omega-3 fatty acids on HDL levels. The two studies examined the effects of 4g and 3.4g of omega-3 fatty acids per day, respectively.
Proper Dosing
Even if fish oil doesn't significantly raise your HDL levels, you can still take it to protect your cardiovascular system from damage if your HDL cholesterol levels are low. Determine your dose of fish oil based on the amount of EPA and DHA it contains, as different kinds of fish oil vary in terms of their EPA and DHA content. Check the label of your supplement to determine how much EPA and DHA it contains, and try to consume between 2 and 4g of EPA and DHA each day.
Risks
Although fish oil is safe when used appropriately, taking higher than recommended doses can be dangerous. Fish oil makes it harder for your blood to clot; taking large amounts of fish oil can thin your blood too much, causing you to bleed and bruise more easily. It can also increase your risk of brain hemorrhages. Talk to your doctor before taking fish oil supplements, particularly if you take other blood-thinning medications.
References
- University of Maryland Medical Center; Omega-3 fatty acids; Ehrlich Steven; 2009
- "Journal of Cardiovascular Pharmacology"; Effects of Prescription Omega-3-Acid Ethyl Esters on Fasting Lipid Profile in Subjects With Primary Hypercholesterolemia; Maki et al.; 2011
- "American Journal of Clinical Nutrition"; Dose-response effects of omega-3 fatty acids on triglycerides, inflammation, and endothelial function in healthy persons with moderate hypertriglyceridemia; Skulas-Ray et al.; 2011
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