High cholesterol is a significant risk factor for heart disease, which is the leading cause of death across the globe. Cholesterol is a substance produced by the liver and is also obtained from various foods that we eat.

However, high cholesterol levels can block arteries and cause serious health problems such as stroke, heart attack, and other heart diseases.

To lower high cholesterol levels, medication is often prescribed, but it can have side effects. In recent years, many studies have shown that omega-3 fatty acids can help reduce cholesterol levels naturally and provide other health benefits.

What is Omega-3 Fatty Acid?

Omega-3 fatty acid is a type of polyunsaturated fat that is often referred to as a “good fat.” Omega-3 is not produced by the body, so it has to be obtained through diet or supplements.

There are three major types of Omega-3 fatty acids, which include EPA, DHA, and ALA.

EPA is eicosapentaenoic acid and provides the body with several anti-inflammatory benefits. This type of Omega-3 fatty acid is found in fish such as salmon, tuna, herring, and sardines. DHA is docosahexaenoic acid and is also found in fish.

This type of Omega-3 acid is said to be important for the development of the brain, eyes, and nerves in infants and young children.

ALA is alpha-linolenic acid and is found in plant-based foods like nuts and seeds. The body can convert ALA to EPA and DHA, but the conversion rate is low and varies from person to person.

How Omega-3 Works to Reduce Cholesterol Levels?

Omega-3 helps reduce cholesterol levels in several ways. It decreases the production of triglycerides (a type of fat) in the liver, which decreases the amount of bad cholesterol (LDL) in the body.

Omega-3 also improves the ability of the body to remove cholesterol from the blood, decreases inflammation, and improves blood vessel function.

Studies have shown that consuming Omega-3 supplements or foods rich in Omega-3 can help reduce total cholesterol levels by up to 6-8%.

They also showed a decrease in LDL cholesterol levels by up to 10-15% and an increase in HDL cholesterol levels by up to 1-3%.

Other Health Benefits of Omega-3

In addition to reducing cholesterol levels, Omega-3 has several other health benefits. People who consume Omega-3 regularly are less likely to develop heart disease, depression, dementia, and arthritis.

Heart Disease

Omega-3 helps reduce the risk of heart disease by decreasing the risk factors such as high blood pressure, high cholesterol levels, and inflammation.

Studies have shown that people who consume Omega-3 supplements have a reduced risk of dying from a heart attack.

Depression

Several studies have shown that people who consume Omega-3 fatty acids are less likely to develop depression. Omega-3 helps in the production of neurotransmitters such as serotonin, which helps regulate mood.

People with depression have lower levels of Omega-3 in their blood.

Dementia

Omega-3 is important for brain function and development. Studies have shown that seniors who consume a diet rich in Omega-3 have a lower risk of developing dementia.

Arthritis

Arthritis is an inflammatory disease, and Omega-3 has anti-inflammatory properties. Studies have shown that consuming Omega-3 supplements can help reduce joint pain and stiffness in people with rheumatoid arthritis.

Food Sources of Omega-3

There are several food sources of Omega-3. The best sources of Omega-3 are from fatty fish such as salmon, tuna, mackerel, and sardines. Other sources of Omega-3 include nuts and seeds, flaxseed, chia seeds, walnuts, and soybeans.

Supplements of Omega-3

If you’re not a fan of fish, you can take Omega-3 supplements. Omega-3 supplements are available in the form of capsules, liquids, and gummies.

When purchasing Omega-3 supplements, look for those that have been tested by a third party, as they are more likely to be pure and free from environmental toxins.

Conclusion

Omega-3 fatty acids have many health benefits, including reducing cholesterol levels, reducing the risk of heart disease and depression, and protecting against dementia and arthritis.

Consuming fatty fish or taking Omega-3 supplements can help provide you with the required amount of Omega-3 in your diet.