Cholesterol is a vital substance found in every cell of your body. It is responsible for the creation of certain hormones, digestive enzymes and vitamin D. You can control your cholesterol levels by eating certain foods, such as fish oil and almonds. However, if you have high cholesterol, talk to your doctor about medications or specific lifestyle changes to reduce total cholesterol levels.
Triglycerides and Cholesterol
Triglycerides are fats found alongside cholesterol as they travel through your bloodstream encased in a structure known as lipoproteins. Lipoproteins form as very-low-density, low-density and high-density compounds. According to Boston’s MassGeneral Hospital for Children, HDL is a protective lipoprotein as it helps remove cholesterol buildup along artery walls, while LDL and VLDL cause the accumulation of plaque in arteries. While triglycerides differ from cholesterol, both play a pivotal role in cardiovascular health.
Fish Oil Evidence
Omega-3 fatty acids, or polyunsaturated fatty acids, are the primary medicinal compounds in fish oil. According to the American Heart Association, omega-3 fatty acids might slow the development of artery plaque and decrease triglyceride levels. Proponents of fish oil claim this compound might lower cholesterol; however, research outlined in the “American Journal of Clinical Nutrition” states the direct effect fish oil on cholesterol levels is unclear. Even so, research also has found omega-3 fatty acids significantly lower plasma triglyceride levels. The “Journal of Clinical Investigation” reports fish oil effectively lowers VLDL, which contains a higher concentration of triglycerides when compared to LDL. According to scientific evidence at the time of publication, fish oil might not directly control cholesterol, but by lowering triglyceride levels, you reduce your risk of developing serious health problems such as heart disease.
Almond Evidence
Like fish oil, almonds contain a high concentration of polyunsaturated fatty acids. The “American Journal of Clinical Nutrition” cites a study performed by the Commonwealth Scientific and Industrial Research Organization in Adelaide, Australia. Here, researchers found participants who consumed about 84 grams of almonds per day experienced significant LDL and total cholesterol reduction. While the intake of almonds in this study is high, evidence suggests almonds can play a role in cholesterol control.
Recommended Daily Intake
The American Heart Association suggests consuming 3.5 ounces of cooked fish at least two times per week to meet the recommended dosage of omega-3 fatty acids. You may consume fish oil supplements, too. However, do not consume more than 3 grams of fish oil supplements per day without the direct consent from your doctor. At the time of publication, there is no official dosage of almonds for cholesterol reduction; however, MayoClinic.com suggests consuming 1.5 ounces of almonds per day to reduce the risk of developing heart disease.
References
- National Heart Lung and Blood Institute; What Is Cholesterol?; July 2011
- American Heart Association; Fish and Omega-3 Fatty Acids; September 2010
- “American Journal of Clinical Nutrition”; Fish Oil Attenuates the Cholesterol Induced Rise in Lipoprotein Cholesterol; P.J. Nestel; May 1986
- “Journal of Clinical Investigation”; Suppression by Diets Rich in Fish Oil of Very Low Density Lipoprotein Production in Man; P.J. Nestel, et al.; July 1984
- MayoClinic.com; What is VLDL Cholesterol? Can It Be Harmful?; Thomas Behrenbeck, M.D., Ph.D.; April 2010
- MedlinePlus; Fish Oil; February 2011
- MayoClinic.com; Cholesterol: Top Five Foods to Lower Your Numbers; May 2010
- “American Journal of Clinical Nutrition”; Partial Replacement of Saturated Fatty Acids With Almonds or Walnuts Lowers Total Plasma Cholesterol and Low-Density-Lipoprotein Cholesterol; M. Abbey, et al.; May 1994
- MassGeneral Hospital for Children: Cholesterol and Triglycerides
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