Omega 3 roles in decreasing cholesterol and triglycerides

The most common type of fat in your body is triglycerides, and cholesterol is a lipoprotein. High levels of either can be fatal to your heart health.

With heart disease being one of the leading causes of death in the United States, efforts to reduce risk factors have increased. Lowering cholesterol and triglyceride levels is one of them, and some essential fatty acids may be the best way to do so.

Here’s everything you need to know about omega-3 fatty acids, including how to easily incorporate them into your diet and healthy lifestyle.

Cholesterol 2 types and which one is fatal

LDL cholesterol is considered “bad,” whereas HDL cholesterol is considered “good.” LDL cholesterol contributes to the formation of fatty plaques in your arteries, which can obstruct blood flow.

This causes high blood pressure and raises your risk of cardiovascular disease over time. HDL is considered good because it scavenges LDL and removes it from your bloodstream, transporting it back to your liver to be processed and then excreted.

Cholesterol can easily accumulate in your system because it is naturally produced by your body and can be ingested from certain animal products. High-cholesterol diets, such as red meat, saturated fats, and whole-fat dairy products, allow for excess cholesterol in your body.

When this happens, your HDL cholesterol drops.

When this happens, your HDL cholesterol struggles to scavenge all of the LDL, and it builds up to dangerous levels.

Triglycerides are dietary fats that store excess energy. These fats, when combined with HDL or LDL, cause plaque accumulation in your arteries, which leads to cardiovascular problems.

Because triglycerides can combine with both types of cholesterol and HDL cannot scavenge all of the LDL from your blood, lowering all levels is the best approach to heart health. Dietary changes, as well as the addition of beneficial fatty acids, can help achieve this.

Omega-3 fatty acids, not to be confused with fats, are essential and beneficial to your health. These are polyunsaturated fats found in fish and plant products that can help improve heart health. These are referred to as healthy fats because they do not contribute to plaque buildup, or arterial or heart disease.

You can always take a high-quality omega-3 supplement, but there are numerous food sources available to supplement your diet. The following foods are high in omega-3 fatty acids:

• Salmon, tuna, halibut, herring, and sardines are examples of fatty fish.
• Nuts such as walnuts and almonds
• Spinach is a vegetable.
• Tofu
• The wild rice
• Greens such as broccoli and Brussels sprouts

Omega-3 Fights the Bad Fats

Omega-3 fatty acids are healthy fats that have a protective effect on harmful fats like triglycerides and cholesterol. The most common omega-3 fatty acids are DHA and EPA, and studies have shown that they can help lower cholesterol and triglyceride levels.

Omega-3 fatty acids, when consumed as part of a balanced and healthy diet, significantly reduce the amount of triglycerides in the blood, especially when consumed immediately after a healthy meal.

Triglycerides and omega-3 fatty acids are produced by your liver to aid in the slowing of this process. There is a lower chance of triglyceride molecules combining with cholesterol molecules to form arterial plaques when fewer triglyceride molecules are produced and released into your blood.

Omega-3 supplements keep triglyceride production at a healthy level. Individuals with pre-existing high triglyceride levels benefit the most from omega-3 supplementation, reporting significantly lower levels.

In terms of cholesterol, omega-3 fatty acids have additional heart-health benefits. Omega-3s slightly raise HDL cholesterol levels in the blood, allowing for more potential scavenging of bad cholesterol molecules.

Omega-3 fatty acids increase the size of LDL cholesterol, which is a significant contribution. Smaller LDL molecules have been linked to plaque formation and heart disease, whereas larger LDL molecules have been linked to improved heart health.

How Omega-3 Fatty Acids Improve Heart Health

The reduction of triglycerides and cholesterol in your blood contributes significantly to the prevention of heart disease. The build-up of fats and plaques in the blood causes hardened arteries and reduced blood flow.

The increased pressure on your heart to pump blood throughout your body causes stress and damage, eventually leading to heart disease. The good news about omega-3 fatty acids is that they benefit your heart far beyond just lowering harmful fats. This is how.

Heart Rate

Omega-3 fatty acids regulate your heart rate. Taking omega-3 supplements has been shown in studies to keep your heart beating at a normal rate, lowering blood pressure and putting less strain on your heart.

Arrhythmias are the leading cause of cardiac death, so keeping your heart rate normal lowers your risk of having a heart attack.

Inflammation

Inflammation damages heart cells and tissues, increasing your chances of developing cardiovascular disease. In sufficient quantities, omega-3 fatty acids are potent anti-inflammatory agents that can protect your heart from the damage caused by chronic inflammation.

While it is always best to address the underlying cause of inflammation, omega-3s can help reduce the damage done to your heart during an inflammatory response.

Blood pressure

Omega-3 fatty acids have the ability to lower blood pressure, thereby protecting your heart from overwork. These fatty acids are thought to help stabilize blood pressure by reducing plaque formations that cause blockages and maintaining a steady heart rate.

Blood vessels

With omega-3 fatty acids, blood vessel function improves. Omega-3 fatty acids, by reducing the arterial stiffness caused by a poor diet and high cholesterol levels, can promote optimal blood vessel function and thus better support your heart.

Summary

Heart disease is an all-too-common cause of death, and cholesterol and triglycerides play important roles. While some cholesterol is beneficial, high levels combined with triglycerides from unhealthy, high-fat diets can endanger your heart.

Remembering that there are some healthy polyunsaturated fats available, such as omega-3s, maybe your best line of defense against heart disease. By incorporating omega-3 fatty acids into your diet today, you can say goodbye to high cholesterol and unhealthy fat levels.