Cholesterol travels in your blood as part of a compound called a lipoprotein. Low-density lipoprotein, or LDL, is called bad cholesterol because it may contribute to formation of fatty deposits called plaque in your arteries. But high-density lipoprotein, or HDL, is called good cholesterol because it helps lower your blood cholesterol levels when its level is high. Fish oil has properties that may help raise your HDL level, potentially lowering your risk for cardiovascular disease. Discuss its use with your doctor to determine if fish oil is a good choice for you.
HDL and LDL
LDL is needed because it delivers cholesterol to all of your organs and tissues, where it is used for many biochemical reactions. But when LDL is too high, excess cholesterol can build up as plaque inside your arteries, interfering with blood flow and raising your risk for heart disease and stroke. HDL scavenges excess cholesterol from your blood and carries it back to your liver, which removes it from your blood and breaks it down. According to the Mayo Clinic, a healthy level of HDL for both men and women is 60 mg/dL or higher. Fish oil may help you keep your HDL within this range.
Fish Oil
Certain types of fish that live in cold water contain healthy fats called omega-3 fatty acids. Fish that are especially rich in these fats include Atlantic salmon, herring, tuna, sardines and mackerel. Omega-3 fatty acids are polyunsaturated compounds that have several health benefits. These include reducing inflammation throughout the body and lowering blood levels of triglycerides, another form of unhealthy fat. Omega-3 fatty acids may also help keep your HDL at a healthy level.
Evidence
Indirect evidence that fish oil raises HDL comes from observations that people such as native Alaskans who eat a diet very rich in fatty fish tend to have high blood levels of HDL and low levels of triglycerides. Similar observations have been made about people who consume a "Mediterranean" diet that includes only small amounts of meat but lots of foods rich in polyunsaturated fats and omega-3 fatty acids. In a review of research on fish oil and cardiovascular disease published in 2006 in "Atherosclerosis," the authors concluded that consuming lots of fish oil lowers triglyceride levels and also raises levels of HDL.
Recommendations and Precautions
Fish oil labeled for its content of omega-3 fatty acids is available as a supplement from most health food stores. The maximum recommended dose of the fatty acids is 3 g daily, taken in divided doses. Fish oil is generally considered safe, although it may interact with some medications such as blood thinners, diabetes medicines or some anti-inflammatory medications. Consult your doctor before adding fish oil to your regimen.
References
- MayoClinic.com: HDL Cholesterol: How to Boost Your "Good" Cholesterol
- National Cholesterol Education Program: High Blood Cholesterol: What You Need To Know
- University of Maryland Medical Center: Omega-3 Fatty Acids
- The Cleveland Clinic: The Power of Fish
- "Atherosclerosis"; Effects of Omega-3 Fatty Acids on Serum Markers of Cardiovascular Disease...; E. Balk, et al.; November 2006
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