Cholesterol and heart disease are major health concerns for people around the world. High levels of cholesterol, particularly LDL cholesterol (commonly referred to as ‘bad’ cholesterol), can increase the risk of heart disease.

Omega-6 fatty acids play an important role in regulating cholesterol levels and reducing the likelihood of heart disease.

What are omega-6 fatty acids?

Omega-6 is an essential fatty acid that we need to consume as our body is unable to produce it on its own. Some of the top sources of omega-6 fatty acids include vegetable oils such as corn, soybean, and safflower, as well as nuts and seeds.

Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, growth, and development.

Omega-6 and cholesterol

Omega-6 fatty acids have been found to play a role in regulating cholesterol levels. Research shows that when omega-6 fatty acids replace saturated fats in the diet, they can help to reduce LDL cholesterol levels.

In a study published in the American Journal of Clinical Nutrition, it was discovered that subjects who consumed a diet higher in omega-6 fats had lower levels of LDL cholesterol.

The omega-6 fatty acid that regulates cholesterol

The omega-6 fatty acid that has been found to be particularly effective in regulating cholesterol levels is called gamma-linolenic acid (GLA). GLA is found in certain plant-based oils, including evening primrose oil, borage oil, and blackcurrant oil.

GLA has been found to help reduce inflammation in the body, which is important in preventing heart disease. Inflammation is believed to play a key role in the development of heart disease by damaging blood vessels and increasing plaque build-up.

How GLA regulates cholesterol and heart disease

GLA helps to regulate cholesterol levels in several ways. Firstly, it has been found to inhibit the enzyme that converts linoleic acid (another omega-6 fatty acid) to the pro-inflammatory arachidonic acid.

This results in a decrease in the production of inflammatory compounds in the body. Secondly, GLA has been found to increase the activity of an enzyme called lipoprotein lipase. This enzyme helps to break down triglycerides (a type of fat found in the blood) and prevent the build-up of plaque in the arteries.

Finally, GLA has also been found to inhibit the production of a compound called thromboxane, which can cause blood to clot and lead to heart attacks.

Supplementing with GLA

Supplementing with GLA can be an effective way to ensure that you are getting enough of this important omega-6 fatty acid. Evening primrose oil, borage oil, and blackcurrant oil are all rich sources of GLA.

It is important to speak to your healthcare provider before starting any new supplements, especially if you have a medical condition or are taking any medication.

The importance of a healthy diet for heart health

While supplementing with GLA can be helpful in regulating cholesterol levels and reducing the risk of heart disease, it is important to remember that a healthy diet is crucial for overall heart health.

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats such as omega-3 fatty acids and monounsaturated and polyunsaturated fats can help to lower LDL cholesterol levels and reduce the risk of heart disease. Avoiding processed foods high in added sugars and unhealthy fats is also important for heart health.

Conclusion

Omega-6 fatty acids and GLA in particular play an important role in regulating cholesterol levels and reducing the risk of heart disease.

Consuming a diet rich in plant-based oils and supplementing with GLA can help to ensure that you are getting enough of this important nutrient. However, it is important to remember that a healthy diet and lifestyle are crucial for overall heart health.