High cholesterol affects millions of people around the world. Encouraged by an unbalanced diet and insufficient physical activity, it can have harmful effects on the health of the heart of people with too high a level. Cardiovascular disease, heart problems, heart attack..etc The consequences of too high a cholesterol level can be terrible, even fatal. Fortunately, we already have all the solutions to restore ideal heart health, especially thanks to omega-3.
The effects of omega-3 on cholesterol levels
Numerous scientific studies have been carried out so far. The aim of these studies was to clarify the role of omega-3s in the body especially when it relates to cardiovascular health and blood cholesterol levels. We now know that these essential fatty acids have a significant impact on the cholesterol level of each of us.
Omega-3 fatty acids help stimulate the production and assimilation of HDL cholesterol, which is “good cholesterol”. The role of the latter is to collect the “bad” cholesterol stored in the arteries and direct it to the liver so that it can be treated and eliminated. In this way, omega-3s promote a good relationship between HDL cholesterol and total cholesterol. In fact, they work on both good and bad cholesterol: they raise the former and help lower the latter.
Essential fatty acids such as omega-3s contribute to increasing “good cholesterol” in the body, especially when consumed instead of saturated fatty acids. In order to benefit from a good balance between HDL cholesterol and total cholesterol, it is necessary to keep monounsaturated fatty acids in the diet. But also avoid saturated or trans fats.
Omega-3s and the health of our heart
Omega-3 fatty acids have a significant influence on blood pressure in people with high blood pressure. They promote “good cholesterol” over bad cholesterol in our body. They are generally thought to help reduce blood triglyceride levels by 15-30%. But that’s not all! We also know that these essential fatty acids prevent and limit the formation of cholesterol plaques in the cardiovascular system. In this way, they maintain the health of the heart and ensure its proper functioning.
The consumption of omega-3 fatty acids is generally associated with a reduction in heart risk, as shown by the study carried out by Michel de Lorgeril and other researchers in Lyon. This study demonstrated the effectiveness of the Mediterranean diet (rich in omega-3 fatty acids from various sources) in terms of blood cholesterol levels and heart health.
How can omega-3s be used to lower cholesterol levels?
Omega-3s are considered good fats, which are both essential and beneficial to our health and for our cardiovascular system. To enjoy their benefits, they must be integrated into a healthy and balanced diet. And accompany them with regular and moderate exercise.
Omega-3 fatty acids are found in vegetable oils (flax, rapeseed, corn, peanuts…). As in dried fruit. These include hazelnuts, almonds, pistachios and various types of nuts. They can also be found in green vegetables and meats. But it is the oily fish that are the richest: salmon, herring, tuna, mackerel, sardines, and so on.
If your diet can’t meet your omega-3 needs, supplementation is an easy and safe way to ensure a full intake. Cod liver oil or wild fish oil are two of the best solutions to fight cholesterol! They come in the form of capsules to be swallowed every day. In this way, these oils contain all the essential fatty acids we need.
Things to remember
Good health requires a healthy, balanced diet and regular exercise. At the same time, omega-3 supplements help meet our nutritional needs. They also promote a good balance between HDL and LDL cholesterols in the body. Essential fatty acids guarantee the health of our heart.