Is it true that Fish Oil Can Reduce Cholesterol?

Medical Video: Fish Oil- Friend or Foe

High cholesterol is a poor health condition. This condition can cause you more likely to experience heart disease and stroke. Therefore, many people make various efforts to reduce high cholesterol levels in the body. One way is to take fish oil supplements. But, is it true that fish oil can reduce cholesterol?

Fish oil can reduce high cholesterol, really?

The fat contained in fish is different from the fat contained in other animals. Fats in fish are in the form of two polyunsaturated fatty acids, namely docosahexanoic acid (DHA) and ekosapentanoat (EPA) which are included in the group of omega-3 fatty acids. These omega-3 fatty acids are obtained by fish from marine vegetation called phytoplankton as food, which is then stored in fish fat in the body.

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Omega-3 fatty acids contained in fish are in varying amounts, depending on where the fish gets its food and how much fat is stored in the body of the fish. Therefore, some fish contain more omega-3 fatty acids, such as salmon, mackerel, sardines, vultures, tuna, and trout.

Omega-3 fatty acids in the form of DHA and EPA, which are found in fish, are known to be very good for your heart health. Among other things, omega-3 fatty acids can prevent arrhythmias (irregular heartbeat), reduce inflammation and risk blood clots, reduce triglyceride levels and high blood pressure, and increase HDL cholesterol.

However, actually omega-3 fatty acids cannot be used to reduce LDL cholesterol. Because of the fact, omega-3 fatty acids can increase your LDL cholesterol level slightly. This change is very small, ranging from 3 to 10%. On the other hand, omega-3 fatty acids can also increase your LDL size, where larger LDL sizes can benefit your heart health. Conversely, a smaller measure of LDL cholesterol can increase your risk of atherosclerosis.

So it's more appropriate to say that omega-3 fatty acids can help you reduce high levels of triglycerides in the blood, not to reduce bad cholesterol (LDL). Triglycerides are a type of fat in the body and high levels of triglycerides in the body can also increase your risk of heart disease or stroke.

Note how to cook fish to keep it useful

Some of the benefits of fish can be lost when cooked incorrectly. Cooking fish by frying it directly or coating it with flour then frying it can make the fish become high in saturated fat and trans fat. Cooking fish using butter can also reduce nutrition and add saturated fat and cholesterol in fish.

Then, what is a good way to cook fish? The best way to cook fish so that you can get the benefits contained in it is to cook it by steaming or baking it.

The American Heart Association recommends that people have or are at risk of having cardiovascular disease or heart disease and also for healthy people to consume various types of fish at least twice a week. However, also be careful with the mercury content in fish. It is best to avoid consumption of swordfish, king mackerel, and tilefish because they are very high in mercury rather than other fish.

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If I don't like fish, how can I get omega-3 fatty acids?

You can get omega-3 fatty acids from fish oil supplements. A study shows that consuming 900 mg of omega-3 fatty acids every day for about 6 months can cause a 4% decrease in blood triglyceride levels. The most effective dose of omega-3 fatty acids used in many studies to reduce triglyceride levels is between 2-4 grams. You can get this dose from fish oil supplements.

People with heart disease should consume 1 gram of omega-3 fatty acids every day that can be obtained from fish, supplements, or a combination of both. Meanwhile, people with high triglyceride levels in the blood should consume 2-4 grams of omega-3 fatty acids every day, but you should at the doctor's advice.

Consumption of fish oil supplements higher than 3 grams can cause internal bleeding in some people. So, if you want to take fish oil supplements to reduce triglyceride levels, you should consult with your doctor first what dose you should take.

Individuals with very high triglyceride levels (more than 500 mg / dL) can benefit most from consuming fish oil supplements that contain omega-3 fatty acids. However, it's better if you also apply a balanced diet, in addition to taking fish oil supplements.

Can fish oil supplements cause side effects?

However, fish oil supplements are drugs that certainly have side effects if not used properly. The side effects that can be caused by fish oil supplements are:

Fish oil supplements can cause you to want vomiting, diarrhea, belching, and fishy smell in your mouth.
The very high intake of omega-3 fatty acids that you can get in fish oil supplements can reduce the blood's ability to clot normally.

Therefore, many experts recommend that you eat fish that contains omega-3 fatty acids 2-3 times per week than you should take fish oil supplements.

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Is it true that Fish Oil Can Reduce Cholesterol?

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