Fish oil, a rich source of omega-3 fatty acids, can reduce your triglycerides, a type of fat included in your cholesterol count. It may also reduce hardening of the arteries, a condition affected by high cholesterol levels. Fish oil may indirectly reduce cholesterol by lowering your blood pressure, though such effects may prove slight.
Healthy Cholesterol Numbers
A blood cholesterol screening includes four results about lipids in your bloodstream: low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, triglycerides and your total cholesterol, which is derived from a formula that adds your LDL cholesterol, HDL cholesterol and a fraction of your triglycerides. Aim to keep your LDL, or "bad" cholesterol, levels below 100 mg/dl -- and below 70 mg/dl if you face additional risks for cardiovascular disease. Aim to keep your heart-healthy HDL cholesterol levels above 60 mg/dl. Keep you triglycerides, which act similarly to LDL cholesterol in your bloodstream, below 150 mg/dl or, ideally, below 100 mg/dl. Keep your total cholesterol level below 200 mg/dl.
Dose
Eat fish at least two times per week to obtain the benefits of omega-3 fatty acids. Keep in mind these serving sizes: 3 ½ oz. for cooked fish or about ¾ cup for flaked fish. Not all fish contain high levels of omega-3 fatty acids. Good choices include salmon, tuna, sardines, lake trout and herring. If you don't like the taste of fish, you can take fish oil supplements. If you want to include high amounts of fish oil in your diet to reduce triglycerides or control coronary artery disease, you may also find it beneficial to take supplements. Fish oil supplements can cause internal bleeding, however, so consult your doctor before taking any supplements.
Other Sources
Fish oil contains two types of omega-3 fatty acids, docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. You can also obtain omega-3 fatty acids from some nuts, including English walnuts, and some vegetable oils, including canola, olive and soybean oils. Soybean products, such as tofu and edamame, and flaxseed also provide good sources of omega-3 fatty acids. The type of omega-3 in nuts, seeds and oils -- alpha-linolenic acid, or ALA -- may not provide the same degree of benefits as omega-3 obtained from fish, according the MayoClinic, based on information provided by Natural Standard, a research institute that studies complementary and alternative medicine.
Considerations
Keep your fish healthy by grilling or broiling it. Deep-frying fish will add fat. Some healthy vegetable oils, including corn oil and wheat germ oil, contain omega-6 fatty acids that can reduce the effectiveness of fish oil. To obtain the full benefits of omega-3, decrease your consumption of omega-6 fatty acids or increase the amount of omega-3 in your diet. Fish may contain mercury. Pregnant women and children should exercise caution in consuming fish oil as should persons with diabetes, high levels of LDL cholesterol and persons prone to bleeding.
