How Do Omega-3 Fatty Acids Lower Cholesterol?
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What Are Omega-3 Fatty Acids
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Omega-3 Fatty Acids are three separate fatty acids; a-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They are found in a variety of foods and have many beneficial health effects. Omega-3 Fatty Acids help prevent heart disease by fighting heart arrhythmia, blood clots, inflammation and improving cholesterol levels. There is widespread scientific evidence and acceptance that Omega-3 Fatty Acids are good for cholesterol.
How Omega-3 Fatty Acids Lower Cholesterol
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A cholesterol level has three components; triglycerides, LDL and HDL. Higher HDL levels are heart protective, and lower levels of triglycerides and LDL reduce the risk of heart disease. Omega-3 Fatty Acids decrease the levels of triglyceride and LDL. They also cause small increases in the production of "good" HDL cholesterol. The mechanism of action is still not well understood, but the primary effect of Omega-3 Fatty Acids is to inhibit liver production of triglycerides. Since high triglycerides alone increase the risk of stroke and heart disease, the benefits of Omega-3 Fatty Acids are significant.
In some people, Omega-3 Fatty Acids can actually elevate the levels of 'bad' LDL cholesterol, but this is not a cause for concern. While the amount of total LDL cholesterol increases, the number of actual LDL particles is reduced. Decreasing the amount of LDL particles helps prevent heart disease.
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Dose And Safety
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The precise impact of Omega-3 Fatty Acids on cholesterol levels varies with the individual, but a dose of 4 mg of Omega-3 Fatty Acids a day can reduce triglycerides by 25 to 30 percent, decrease LDLs by 5 to 10 percent, and increase HDLs by 1 to 3 percent.
Omega-3 Fatty Acids are considered safe, but there are potential side effects. Doctor supervision is recommended for doses over 3 mg due to the rare possibility of bleeding problems. While uncommon, Omega-3 Fatty Acids can make diabetes harder to control. Very high doses may cause a hemorrhagic stroke.
Sources
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The easiest way to get the health benefits of Omega-3 Fatty Acids is to eat fish or take fish oil capsules. Since fish oil capsules have lower levels of mercury than eating fresh fish, the fish oil capsules are considered the better option.To avoid fish burps, buy enteric double-coated capsules.
Other dietary sources of Omega-3 Fatty Acids are walnuts, pecans, flax seeds, olive oil and soybeans. These foods contain only ALA which the body converts into DHA and EPA. The ALA conversion rate is low, so the best source of Omega-3 Fatty Acids is fish and fish oil.
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Resources
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