1. Play Switcharoo With Your Diet
The most benefit from fish oils and triglycerides comes not from the addition of fish in your diet but from the replacement of other foods high in saturated fat with fish in your diet. The American Heart Association (AHA) says to put in things like sardines and mackerel and take out things like hamburger. Dietary changes are difficult, so try replacing one meal with one high in omega-3 fats. If you usually have pepperoni on your pizza on Friday night, try putting sardines on it instead. If you have roast beef on Sunday, try replacing it with wild caught baked salmon drizzled with olive oil and balsamic vinegar. Incorporating these changes slowly will lessen the pain of change.
2. Raise Fish Oil to Lower Triglycerides
The recommended level of consumption of omega-3s is between two to four grams for people who need to lower their triglycerides. This is even higher than that of people with coronary heart disease (CHD). The studies seem to show a definite connection between these fish oils and triglycerides, and the fish oil at this higher level, under a doctor's care, seems to improve triglyceride levels.
3. Don't Let the Fish (Oil) Go Overboard
The AHA says the connection between fish oils and triglycerides has its benefits, but getting too much of a good thing is bad. If you are taking any more than 3 grams of omega-3 fatty acids in capsule form, be sure to do so only under a doctor's care. Getting too much of omega-3s may cause bleeding problems, such as excessive bleeding, in some people. This could lead to clotting problems as well. It is important to let your doctor know all the medications and supplements you take.
4. It Takes More Than a Little Oil of Fish
The benefit of the connection between fish oils and triglycerides is not enough by itself. In order to fully lower your triglycerides, you may need to make some lifestyle changes as well. Things like quitting smoking and starting an exercise program can help dramatically. Ask your doctor about the lifestyle changes you can to make to lower your level.
5. Fresh Fish Versus Supplemental Oils
The AHA says that getting your fish oils from the fish themselves tends to be more beneficial than taking fish oil supplements. This stands to reason as fish oil supplement manufacturers process some of the vitamins out of the fish oil during the manufacturing process. Considering the fish oils and triglycerides connection, it might be best to do a combination of supplementation and dietary change. This is especially true for those with high triglycerides who require a greater amount of omega 3 fatty acids. Ask your doctor about the plan that is right for you.
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