High cholesterol levels increase your risk of developing cardiovascular disease. If your total cholesterol measures more than 240 mg/dL, your low-density lipoprotein cholesterol measures more than 160 mg/dL or your triglycerides measure more than 200 mg/dL, you face a high risk for strokes and heart attacks. Changing your diet and lifestyle can lower your numbers. Fish oil could potentially help or hinder your efforts.
Benefits
Fish oil, obtained from fish, may help lower your triglycerides, a type of fat included in your total cholesterol count. It may also help remove plaque from your arteries, making it easier for oxygenated blood to travel to your heart and other vital organs. If you take fish oil supplements, don't exceed recommended amounts. Work with your physician to find the optimal amount of fish oil to include in your diet.
Fish and Fish Oil
You can add fish oil to your diet by eating fatty fish. Choose sources rich in omega-3 fatty acids, such as salmon, lake trout, herring, sardines and albacore tuna. The American Heart Association recommends you eat fish at least twice a week. A serving of flaked tuna equals ¾ cup. A serving of baked fish equals 3 ½ oz. People with very high triglycerides may find it difficult to reduce their levels adequately by adding fish to their menu. You may find it helpful to take fish oil supplements, but do not take more than 3 g per day without a doctor's supervision.
Fish Oil, Triglycerides and LDL Cholesterol
Fish oil supplements prove effective in reducing triglycerides. A 63-year-old woman, for instance, realized a nearly 50 percent reduction in her triglycerides after supplementing her diet with 2.8 g of fish oil daily for six weeks. Her triglycerides dropped from 278 mg/dL to 146 mg/dL, according to research led by Jennifer Malinowski, a researcher at the Nesbitt School of Pharmacy at Wilkes University in Pennsylvania. However, the woman's LDL cholesterol nearly doubled in the same period -- rising from 106 mg/dL to 186 mg/dL, according to a July 2007 article in "The Annals of Pharmacotherapy."
Fish Oil, Blood Pressure and Cholesterol
Fish oil may lower your blood pressure slightly. This could help lower your cholesterol by easing the damage to your arterial walls. High blood pressure stretches your arteries, sometimes creating small tears. Your body can usually repair the tears, but the resulting scars create "nets" that trap LDL cholesterol and triglycerides. Lower blood pressure makes the stretching and scarring less likely to occur. Because fish oil could help or harm your cholesterol, ask your doctor about the right amount of fish oil to include in your diet.
References
- MayoClinic.com; High Cholesterol; June 2010
- American Heart Association: Fish and Omega-3 Fatty Acids
- American Heart Association: Fish 101
- "The Annals of Pharmacotherapy"; Elevation of Low-Density Lipoprotein Cholesterol Concentration With Over-the-Counter Fish Oil Supplementation; Jennifer M. Malinowski and Kimberly Metka; July 2007
- American Heart Association: About High Blood Pressure
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