Control High Cholesterol and Triglycerides with Omega-3
Much more than just nutrients: Omega-3s are precious guardians of your cardiovascular health, as they work tirelessly to keep cholesterol and triglycerides in balance.
When it comes to Omega-3s and triglycerides, the science is clear: these essential fatty acids are actually capable of keeping triglyceride levels in check in the blood. Not only that, Omega-3s can increase HDL (the “good”) cholesterol.
Triglycerides and Cholesterol: The Enemies of Cardiovascular Health
Triglycerides are the main form of fat, both animal and plant-based. After meals, your liver converts excess fat, sugar, and protein into triglycerides that enter the bloodstream carried by lipoproteins (complexes composed of proteins and fat molecules).
The bloodstream transports these “energy packets” to all parts of the body: to fat cells, where they are stored, or to other cells, where they are used as fuel. Therefore, a certain amount of triglycerides is functional, indeed essential, for the correct functioning of your body. An excess, however, can cause problems with the arteries: a high level of triglycerides is one of the main cardiovascular risk factors, since it increases the tendency to atherosclerosis (the formation of accumulations of fat and inflammatory cells in the arteries).
Likewise, excessive levels of cholesterol also increase cardiovascular risk. But there is an important distinction to make here: not all cholesterol is dangerous: there is the “good” cholesterol carried by HDL (High Density Lipoprotein) lipoproteins, and then there is the “bad” cholesterol LDL (Low Density Lipoprotein).
Omega-3 and triglycerides
Do Omega-3s Lower Cholesterol? The Answer Is Yes.
We are talking about eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are mainly found in fish oil and fat , in krill oil (a small crustacean that lives in the cold waters of the North Sea) and in microalgae oil (recommended for those who follow a vegan diet).
Omega-3 EPA and DHA lower triglycerides and reduce LDL (bad) cholesterol levels. In particular, it has been shown that a diet rich in essential fatty acids can make a difference in fat metabolism, reducing fasting and post-meal triglycerides (even in subjects affected by hypertriglyceridemia, a pathological condition characterized by an excess of triglycerides in the blood).
The studies speak clearly:
- The National Lipid Association (NLA) confirms that 1 gram per day of EPA+DHA lowers triglycerides by 5-10%.
- A study published in Circulation in 2019 reveals that 3-4 grams per day of EPA+DHA can reduce triglycerides by 21-35% in those starting from high levels.
For this reason, the European Food Safety Authority ( EFSA) recommends taking 2 grams of EPA+DHA per day.
Omega-3s and increasing “good” HDL cholesterol
Omega-3s also play a crucial role in increasing “good” cholesterol. This improvement in lipoprotein composition significantly lowers cardiovascular risk.
Clinical studies, especially those focused on women of different ages, have revealed surprising data: in post-menopause, the daily intake of 2.4 grams of EPA and 1.6 grams of DHA reduced triglycerides by 26% and lowered the triglyceride/HDL cholesterol ratio by 28%.
This ratio provides information on the cardiovascular risk profile: scientific literature tells us that it is a valuable indicator not only of the risk of coronary heart disease, but also of metabolic syndrome, peripheral arterial disease and cerebrovascular disease.
A study conducted in hyperlipidemic children (with high levels of cholesterol and triglycerides in the blood) showed, for example, that 1.2 grams of DHA per day for 6 weeks, combined with a low-fat diet, increased HDL cholesterol by 14% and reduced LDL by 48%.
These results confirm that Omega-3 are valuable allies for cardiovascular health. They are at all ages.
Omega-3 Supplements: Your Weapon Against Dyslipidemia
Now imagine if you could lower your total cholesterol by 8-26%, reduce your LDL by up to 30% and triglycerides by up to 39%, and increase your HDL cholesterol by 2-8%.
A study published in The Journal of Nutrition in 2005 demonstrated that yes, all of this is possible through Omega-3 dietary supplements combined with regular exercise.
But remember: not all Omega-3s are the same, the real protagonists of these benefits are those present in marine sources. EFSA confirms this:
To keep triglycerides normal, you need to take long-chain Omega-3, therefore EPA and DHA.
Protect your cardiovascular health with Omega-3. Omegor is the natural supplement you can trust. Seriously.
Bibliographic references:
Blonk MC et al. Dose-response effects of fish-oil supplementation in healthy volunteers. Am J Clin Nutr. 1990 Jul;52(1):120-7. doi: 10.1093/ajcn/52.1.120European Commission. Food and Feed Information Portal Database . Last viewed: 30/07/24
Engler MM et al. Effect of docosahexaenoic acid on lipoprotein subclasses in hyperlipidemic children (the EARLY study). Am J Cardiol. 2005 Apr 1;95(7):869-71. doi: 10.1016/j.amjcard.2004.12.014
Mason RP et al.. Emerging Mechanisms of Cardiovascular Protection for the Omega-3 Fatty Acid Eicosapentaenoic Acid. Arterioscler Thromb Vasc Biol. 2020 May;40(5):1135-1147. doi: 10.1161/ATVBAHA.119.313286
Miyoshi T et al. Omega-3 fatty acids improve postprandial lipemia and associated endothelial dysfunction in healthy individuals - a randomized cross-over trial. Biomed Pharmacother. 2014 Oct;68(8):1071-7. doi: 10.1016/j.biopha.2014.10.008
Musa-Veloso K et al. Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid dose-dependently reduce fasting serum triglycerides. Nutr Rev. 2010 Mar;68(3):155-67. doi: 10.1111/j.1753-4887.2010.00272.x
NLA. Practical Pearls: Lowering Triglycerides with Omega-3 Fatty Acids . Last seen: 07/30/24
Skulas-Ray AC et al. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation. 2019 Sep 17;140(12):e673-e691. doi: 10.1161/CIR.0000000000000709
Stark KD et al. Effect of a fish-oil concentrate on serum lipids in postmenopausal women receiving and not receiving hormone replacement therapy in a placebo-controlled, double-blind trial. Am J Clin Nutr. 2000 Aug;72(2):389-94. doi: 10.1093/ajcn/72.2.389
Varady KA and Jones PJ. Combination diet and exercise interventions for the treatment of dyslipidemia: an effective preliminary strategy to lower cholesterol levels? J Nutr. 2005 Aug;135(8):1829-35. doi: 10.1093/jn/135.8.1829
Wang T et al. Association Between Omega-3 Fatty Acid Intake and Dyslipidemia: A Continuous Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2023 Jun 6;12(11):e029512. doi: 10.1161/JAHA.123.029512
