If you have high blood cholesterol, you may be at increased risk for cardiovascular problems, heart disease and stroke. Although your body needs cholesterol for many important biochemical reactions, when your cholesterol is too high, extra cholesterol may build up on arterial walls and interfere with blood flow. Omega-3 fatty acids are healthy dietary fats that may help lower your risk for cardiovascular disease. Consult your doctor or a dietitian to determine whether adding these nutrients is a good strategy for you.
Lipoproteins and Triglycerides
Cholesterol is combined with protein in your blood in a complex called a lipoprotein. Low-density lipoprotein, or LDL, is called "bad" cholesterol because high levels may lead to arterial deposits called plaque. High-density lipoprotein, or HDL, is called "good" cholesterol because it helps remove cholesterol from your blood by carrying it to your liver, which absorbs it. Triglycerides are another type of fat in your blood. When triglyceride levels are too high, your risk for cardiovascular problems is also increased. Raising your level of HDL while lowering your LDL and triglyceride levels is an excellent strategy to reduce your risk for heart disease.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of fat that your body needs and must get from your diet. Foods rich in these fats include high-fat fish such as salmon, tuna, halibut and mackerel, and certain nuts and seeds such as walnuts, flax seed and almonds. These fats have a number of benefits for your health, such as lowering total cholesterol while raising HDL and possibly lowering LDL. They also help reduce triglyceride levels, providing overall improvement in the types and levels of fat in your blood.
Research
A number of clinical trials have been conducted with omega-3 fatty acids to determine their effect on cardiovascular health. In a review published in the "Cleveland Clinic Journal of Medicine" in April 2009, the authors conclude that these fats lower rates of cardiovascular disease, possibly by lowering triglyceride levels along with other beneficial effects. In another review published in November 2006 in "Atherosclerosis," consumption of these fatty acids produced higher HDL. In that review the authors concluded that LDL was either unaffected or slightly higher with omega-3 fatty acid dosing. In a study published in "Nutrition, Metabolism and Cardiovascular Disease" in February 2001, taking omega-3 fatty acids increased HDL and decreased LDL in patients already taking cholesterol-lowering drugs. Although the specific effect of omega-3 fatty acids on LDL is not yet well understood, the conclusion of most studies has been that consuming these fats may be very beneficial for your overall cholesterol blood levels and for your heart health.
Recommendations
Omega-3 fatty acid supplements are available from most health food stores. The recommended maximum dose is 3 g each day, divided in several doses. Although generally considered safe, these supplements may cause some gas or bloating. They may also interact with some prescriptions medicines, including blood thinners and diabetes drugs. Consult your doctor to discuss these supplements before adding them to your regimen.
References
- National Cholesterol Education Program: High Blood Cholesterol: What You Need to Know
- MayoClinic.com: HDL Cholesterol: How to Boost Your "Good" Cholesterol
- "Nutrition, Metabolism, and Cardiovascular Diseases"; Effects of Atorvastatin and Omega-3 Fatty Acids on LDL Subfractions and Postprandial Hyperlipemia in Patients With Combined Hyperlipemia; A. Norday, et al.; February 2001
- "Cleveland Clinic Journal of Medicine"; What Can We Expect from Omega-3 Fatty Acids?; E. Chan and L Cho; April 2009
- University of Maryland Medical Center: Om-3 Fatty Acids
- "Atherosclerosis"; Effects of Omega-3 Fatty Acids on Serum Markers of Cardiovascular Disease Risk: A Systematic Review; E. Balk, et al.; November 2006
