Fish Oil for Lower Cholesterol: Does it Work?
A wholesome dietary supplement with many health advantages is fish oil. Omega-3 fatty acids, which are vital for improving one’s health, are among the good fats it contains. It lowers blood pressure, fights inflammation, enhances cognitive function, and more.
However, studies have shown conflicting results when it comes to decreasing cholesterol. While some believe that it doesn’t, others contend that it does.
What is fish oil?
- Fish oil, as the name implies, is abundant in omega-3 fatty acids and is found in fish tissue. Omega-3 fatty acids are vital nutrients that are necessary for a healthy body.
- Two omega-3 polyunsaturated fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in fish oil. Fish high in omega-3 include tuna, salmon, sardines, mackerel, herring, and others.
- Dietary sources or omega-3 supplements, which come in liquid, tablet, or capsule form, are two ways to obtain the vital DHA and EPA nutrients.
- Fish oil may help lower blood triglycerides, improve cognitive function, reduce inflammation, improve heart health, lower blood pressure, improve bone health, improve skin health, and alleviate rheumatoid arthritis symptoms for certain people.
Does fish oil reduce cholesterol?
Fish oil can be used as a substitute for saturated fats to help control cholesterol. Fish oil use, however, will only increase cholesterol if you already have dangerous levels of LDL. In other words, because fish oil does not reduce cholesterol, it cannot be used to treat excessive cholesterol.
- Although the majority of research² maintains that fish oil does not reduce cholesterol, some³ have discovered that when omega-3 fatty acids—which are derived from fish oil—are taken with statins, the size of LDL molecules rises. Increasing the size of LDL molecules lowers the likelihood that they will adhere to the artery walls, which lowers the risk of cardiac problems brought on by limited blood flow.
- Research indicates that omega-3 fatty acids included in fish oil supplements may have contributed to a decrease in triglyceride levels.
- Less is known, however, about how fish oil affects cholesterol levels.
- Fish oil has anti-inflammatory qualities that help prevent cellular damage, which may account for some of its advantages.
- Triglycerides and cholesterol are examples of fatty, wax-like compounds known as lipids.
- Excess lipids raise the risk of heart disease and let plaque accumulate in your arteries.
It Lowers Triglycerides
The body uses a kind of fat called triglycerides as fuel. Elevated triglyceride levels are linked to a higher risk of heart attack and heart disease.
After treating underlying causes and altering dietary and lifestyle choices, taking 4 grams of fish oil daily may lower triglyceride levels by more than 30%, per the American Heart Association’s scientific advice statement.
Supplements containing EPA alone or DHA and EPA together have successfully lowered triglyceride levels. However, according to research, pills that contain solely DHA could lower triglycerides more successfully.
Side Effects Of Fish Oil
It might be very helpful to reduce harmful lipids in your blood by replacing saturated fats with the polyunsaturated fats included in fish oil. Overconsumption, however, can be detrimental to your health.
Among the typical negative effects of taking excessive amounts of fish oil are:
- Burping
- Heartburn
- Nausea
- Constipation
- Diarrhea
Additionally, taking fish oil capsules may leave your tongue tasting fishy or disagreeable.
- Fish oil may also cause atrial fibrillation, which is an erratic heartbeat.
- The medical history you have may influence your risk of atrial fibrillation.
- Atrial fibrillation may become more likely with higher fish oil dosages.
Among those who took fish oil regularly for almost five years, one investigation indicated that the risk of atrial fibrillation increased with every gram of fish oil.
People with or at high risk of heart disease are more likely to get atrial fibrillation if they consume more than 4 grams per day, according to another study.
Other Ways To Lower Cholesterol
Medication, together with dietary and lifestyle modifications, can help decrease elevated cholesterol levels.
- Medication
- Other lifestyle changes
- Regular physical activity
- Lose weight
- Moderate alcohol consumption
Medication:
The following drugs are among the many that are used to treat cholesterol:
- Statins
- Bile acid sequestrants
- Fibrates
- Nicotinic acid
- Injections
- Dietary changes
Statins: For the purpose of reducing LDL cholesterol, statins are among the best medications that are advised. In two methods, statins function. The liver’s capacity to eliminate LDL from the circulation is improved, and the liver’s creation of cholesterol is slowed down.
Bile acid sequestrants: Bile acids are produced when LDL cholesterol is broken down in the circulation, and using bile acid sequestrants helps eliminate this cholesterol.
Fibrates: By increasing the elimination of LDL molecules, fibrates assist raise HDL.
Nicotinic acid: By increasing HDL cholesterol and decreasing LDL, nicotinic acid contributes to the establishment of equilibrium.
Injections: To reduce bad cholesterol levels in the blood, people with familial hypercholesterolemia—a disorder marked by elevated LDL cholesterol levels—are administered injections.
Dietary changes: Following cholesterol-lowering medication, you might also wish to adjust your diet to keep your cholesterol levels within normal ranges. First, swap out items that contain saturated fats for ones that include healthy fats.
Dairy products, cheese, and fatty meats are dietary sources of saturated fats. Eat more soluble-fiber-rich foods like oats, beans, bananas, and oranges, and use wholemeal or wholegrain rice, wheat, and bread instead of white. Increasing fruit and vegetable eating also increases chemicals that decrease cholesterol.
Other lifestyle changes: A person can reduce their cholesterol by making a variety of lifestyle adjustments. Among them are:
The key to controlling cholesterol is maintaining a healthy weight and engaging in regular exercise. The Centers for Disease Control and Prevention (CDC) believe that adults need at least 150 minutes of moderate-intensity exercise per week.
Regular physical activity: It is recommended that adults engage in moderate-intensity exercises for at least 150 minutes each week, or 30 minutes per day for five days.
It is recommended that children aged three to five engage in continuous physical exercise throughout the day, while those aged six to seventeen should engage in moderate-to-intense physical activity for at least sixty minutes per day.
Lose weight: Being overweight raises the chance of developing higher levels of LDL cholesterol. Remove items high in calories from your diet to lower your caloric intake if you are overweight. When you’re thirsty, for example, you may pick water rather than sugary drinks.
To burn more calories and control your cholesterol, if you drink alcohol, limit your intake and increase your regular physical activity.
Moderate alcohol consumption: Drinking alcohol increases your body’s calorie intake. You may gain weight as a result, and your cholesterol levels may eventually rise. To maintain appropriate cholesterol levels, men should limit their daily alcohol intake to no more than two drinks. On the other hand, ladies should only have one drink every day.
Precautions
- During pregnancy, fatty fish is healthy and recommended.
- Two to three servings of fish per week are recommended for pregnant women by the Food and Drug Administration and the Dietary Guidelines. A portion consists of four ounces of cooked fish.
- Mercury can harm the development of the fetus’s brain.
- Mercury levels are lower in Pacific chub mackerel, anchovies, sardines, and salmon.
- It is advised to take less fish oil during pregnancy to promote fetal growth and lessen the chance of early birth.
- The recommended daily intake of DHA in supplements is 250 mg, which is significantly less than the recommended daily intake for cholesterol.
- Individuals with extremely high LDL cholesterol should speak with their doctor before consuming fish oil.
- Fish oils may raise LDL cholesterol, especially if they include DHA.
Summary
Including fish oil in your diet has several health advantages. Eating fish oil has a lot of health benefits, including reducing blood triglycerides, reducing inflammation, enhancing brain and skin health, and reducing rheumatoid arthritis symptoms.
However, even though fish oil can help reduce blood triglycerides, it won’t assist in lowering existing high cholesterol levels. You could instead choose to use cholesterol-lowering medications such as nicotinic acid, bile acid sequestrants, and statins.
You should also make dietary and lifestyle adjustments to go along with the therapy, such as lowering weight, increasing physical activity, and reducing alcohol intake.
Overall, it is still advised to use fish oil in moderation as it is a rich source of good fats. Otherwise, excessive ingestion may result in adverse consequences including bleeding, diarrhea, and elevated blood sugar.
FAQ’s
Is it good to take fish oil every day?
In that research, consuming 250 mg of fish oil daily was associated with a 36% decrease in the incidence of sudden cardiac death. 250 milligrams of fish oil is equivalent to one or two meals of fish every week. The potential to lessen the electrical excitability of the heart is another potential benefit of fish oil.
Is fish oil recommended to lower cholesterol?
The ability of omega-3 fatty acids to dramatically lower blood triglyceride levels is well-established. High-density lipoprotein (HDL, or “good”) cholesterol also seems to have somewhat improved, although low-density lipoprotein (LDL, or “bad”) cholesterol levels also increased.
Is fish oil good for your heart?
Supplementing with fish oil may lower the risk of cardiovascular events and, specifically, improve the prognosis of patients with heart failure, coronary heart disease, hypertension, or cardiac arrhythmias, according to accumulated evidence. Nevertheless, some studies produced contradictory results.
Does fish oil lower cholesterol?
When it comes to treating high cholesterol, fish oil is ineffective. The DHA in fish oil seems to increase LDL cholesterol in some situations. Therefore, individuals shouldn’t rely on it if they are worried about high cholesterol.
References:
- Rdn, A. B. M. (2024, September 6). Does fish oil lower cholesterol? A registered dietitian nutritionist explains the evidence. Verywell Health. https://www.verywellhealth.com/does-fish-oil-lower-cholesterol-8691988
- HealthMatch staff & HealthMatch Pty Ltd. (2022b, December 6). Is fish oil good for cholesterol? HealthMatch. https://healthmatch.io/cholesterol/does-fish-oil-lower-cholesterol
- Rowden, A. (2024, November 14). Should you take fish oil for cholesterol? https://www.medicalnewstoday.com/articles/fish-oil-for-cholesterol#does-it-lower-cholesterol