Omega-3 fatty acids in fish oil can reduce your risk of heart disease in several ways: lower your triglycerides, reduce plaque in your arteries and lower blood pressure. If you take fish oil in high doses, you could elevate your low-density lipoprotein cholesterol, also known as LDL or "bad" cholesterol.
Cholesterol Levels
Three types of lipids in your bloodstream affect your cardiovascular health: triglycerides, LDL cholesterol and high-density lipoprotein, informally called HDL or "good" cholesterol. Triglycerides higher than 200 mg/dL put you at high risk of suffering a heart attack or stroke and levels above 500 mg/dL put you at very high risk. LDL levels above 160 mg/dL -- milligrams per deciliter of blood -- also put you at high risk of heart attacks and strokes. Ask your doctor before taking fish-oil supplements to lower triglycerides.
Fish Oil and LDL Cholesterol
LDL levels of 160 mg/dL put you at high risk of developing cardiovascular disease, and consuming fish oil could further elevate these levels. An article in the July 2007 issue of "The Annals of Pharmacotherapy" reported the case of a 63-year-old woman who took 2.8 g of fish oil daily to reduce triglyceride levels of 278 mg/dL. After six weeks, the woman's triglycerides dropped by nearly 50 percent to 146 mg/dL. But her LDL cholesterol levels rose from 106 mg/dL to 186 mg/dL, according to Jennifer Malinowski, an assistant professor at the Nesbitt School of Pharmacy and Nursing at Wilkes University in Pennsylvania.
Whole Food Sources of Fish Oil
If you obtain fish oil from fish, you won't likely consume enough fish oil to adversely affect your LDL cholesterol levels. The American Heart Association recommends that you eat two servings of fish per week. A serving equals 3 1/2 oz. of cooked fish or 3/4 cup of flaked fish. To obtain heart-healthy benefits, choose fish high in omega-3 fatty acids. Good choices include salmon, tuna, sardines, halibut and lake trout. Grill or bake fish without adding breading or batter.
Considerations
Women of childbearing age and children should exercise caution when eating fish because some varieties contain high levels of mercury. King mackerel, swordfish, golden bass, shark and golden snapper contain high amounts of mercury. Fish with low levels of mercury include canned light tuna, salmon and catfish. For men and postmenopausal women, the benefit of eating fish outweigh the potential hazards, according to the American Heart Association. You can reduce the risk of contaminants by removing the skin and visible fat from fish.
References
- Mayo Clinic; Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid; April 1, 2011
- American Heart Association; Fish and Omega-3 Fatty Acids; Sept. 7, 2010
- Mayo Clinic; High Cholesterol; June 24, 2010
- "The Annals of Pharmacotherapy"; Elevation of Low-Density Lipoprotein Cholesterol Concentration With Over-the-Counter Fish Oil Supplementation; Jennifer Malinowski and Kimberly Metka; July 2007
- American Heart Association; Fish 101; May 20, 2010
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