Does Fish Oil Help Lower Your Cholesterol?

What Is Cholesterol?

Cholesterol is a fatty substance found in the blood. Because your body has this substance, it can produce hormones that help you digest food and build cells. While cholesterol is the good thing our body needs to function, an excess can harm health. Cholesterol can attach itself to the walls of your artery, clogging and restricting blood flow. This restriction can cause stroke and heart disease.

Types Of Cholesterol

We have established that excess cholesterol is harmful to the body. However, this does not apply to all. Cholesterols can be divided into three types:

• HDL (High-Density Lipoprotein)
This cholesterol is termed good cholesterol. It removes excess cholesterol from your bloodstream, decreasing your body's chances of having a heart-related disease.
• LDL (Low-Density Lipoprotein)
High levels of Low-Density Lipoprotein in your body can accumulate to form plaque, which blocks the walls of your arteries.
• Triglycerides
Triglyceride is a type of fat in your blood.

What Is Fish Oil?

Fish oil is obtained from the tissues of oily fish. Oily fishes are good sources of omega-3 acids, which are great for the wellness of the brain and heart. The best sources of fish oil are fatty fishes like sardine, salmon, tuna, Mackerel, Halibut, Anchovies, and Herring. Fish oil can be obtained from oysters, caviar (or roe), cod liver, and krill.

What Are The Main Components Of Fish Oil?

Many people consider fish oil good for health because it contains a good amount of omega3 fatty acids, specifically:

• Eicosapentaenoic Acid (EPA)

This acid is known for its anti-inflammatory qualities. Eicosapentaenoic Acid (EPA) helps enhance blood flow, reduce triglycerides, and combat the possibility of heart disease.

• Docosahexaenoic Acid (DHA).

The docosahexaenoic Acid is the main structure in the heart, brain, and retina. The DHA helps your cognitive function, reduces oxidative stress, and supports your heart.

Interestingly, the human body cannot produce these fatty acids. Therefore, it depends on meals and supplements to obtain them.

How Is Fish Oil Different From Other Fats?

Trans fat and unsaturated fat can increase cholesterol levels, leading to heart disease. This case is not so with omega-3 acid. Here are other ways omega3 fatty acid differs from other fats

• Saturated fats in full-fat dairy, red meat, and butter can raise your 'bad' cholesterol, increasing your chances of heart disease.
• Trans fat:

This kind of fat can be found in fried and processed foods. Trans fat harms the body and contributes to plaque that blocks the arteries.

• Monounsaturated and polyunsaturated fats:

This fat is present in seeds, nuts, and vegetable oil. Unlike previous fats mentioned, Monounsaturated and polyunsaturated fats are healthy and help to stabilize your body's cholesterol levels.

• Omega3 fatty acid present in fish oil:

Omega-3 fatty acids are outstanding because they protect the heart. This fatty acid improves the flexibility of the artery and reduces triglycerides and inflammation. However, how the Omega-3 fatty acid directly impacts LDL and HDL is still debated.

How does Fish Oil Affect Cholesterol Levels

Fish oil is well known for reducing triglycerides and inflammation, contributing to heart health. However, how fish oil affects HDL and LDL can be complex. Some studies establish that fish oil can improve the level of cholesterol in the human body. Other studies maintain that fish oil may be ineffective in lowering the LDL, also called the bad cholesterol. If your LDL level is unhealthy, taking fish oil can lead to higher cholesterol levels.

Does Fish Oil Lower Low-Density Lipoprotein?

The impact of Fish oil on lowering the Low-Density Lipoprotein is not significant. However, for some individuals, there could be a noticeable increase.

What Is The Impact of Fish Oil on High-Density Lipoprotein?

High-density lipoprotein helps transport surplus cholesterol into the liver to be expelled. Studies show that taking fish oil can lead to a minute but good increase in the body's High-Density Lipoprotein level. However, this increase is not magnificent compared to adopting certain lifestyles, like eating healthy heart meals and regularly exercising.

Other Strategies For Lowering Cholesterol Level

Many people widely recommend you take Fish oil to reduce your cholesterol level. However, there are other effective strategies to accomplish this goal. These strategies can help you achieve a healthy heart and overall body wellness. To effectively protect your heart, try changes such as:

1. Eating well-balanced diets:

A well-balanced meal is essential for heart and body health. Eating more fiber-rich foods, such as beans, oats, fruits, and lentils, equips your body to combat diseases.

Instead of saturated fats, you can choose unsaturated fats from avocados, olive oil, and nuts.

You can also reduce your intake of sugary or processed foods. These foods contain trans fat and carbs, which increase your cholesterol levels.

Consuming plant-based foods like whole grains, fruits, legumes, and vegetables is a great option.

2. Regularly engaging in physical exercise helps increase HDL cholesterol and decrease the body's LDL cholesterol.
3. Medications like satins are highly effective for reducing cholesterol LDL levels. Satins increase the liver's function to extract LDL from the blood and slow down the rate at which the liver produces cholesterol.
4. Healthy habits like avoiding smoking, limiting alcohol consumption, and monitoring your weight can impact your cholesterol levels.

Advantages of taking fish oil

Fish oil has many benefits for the human body. Let's explore some of these benefits below.

• Fish oil is great for your heart:

One of the primary reasons people recommend fish oil is its benefits to the heart. As we established earlier in this article, the omega-3 fatty acids in fish oil reduce your chances of cardiovascular disease.

• Fish oil improves brain and mental functioning

Omega 3 fatty acids help your mental cognitive function, enabling you to execute daily activities. Studies show that this fatty acid can improve your focus, memory, and overall brain performance. This is not all— early studies show that Fish oil can help decrease the symptoms of depression and anxiety by aiding neurotransmitter function.

• Fish oil safeguards your eyesight

Studies show that Omega3 can protect your vision by helping your body combat age-related macular degeneration (AMD). This fish oil can also keep your eyes moisturized and reduce irritation.

• Fish oil enables you to combat joint pains and inflammation

The inflammation property in fish oil makes it a perfect option for combatting swelling, stiffness, and pain in the joint and skin

• Omega3 fatty acid improves your skin

Fish oil improves the appearance of skin by controlling acne and redness through anti-inflammation. This oil can also keep skin hydrated, improving its overall appearance.

• Fatty oil is beneficial for pregnancy and child development

Fatty oils are known for their benefits for pregnant women and their unborn children. The Docosahexaenoic Acid (DHA) in fish oil helps the baby's eyes and brain develop properly.

Also Read: How Much Fish Oil Should You Take?

Risks Associated with Fish Oil

While fish oil benefits the body, there are a few downsides. Here are some of them:

• Fish oil can cause digestive problems

Many people who take fish oil, especially in large quantities, complain of its negative reaction. Fish oil can cause abdomen upsets, diarrhoea, nausea, or indigestion. If you are starting to take fish oil, it is advisable to take it in small doses alongside food. This way, the discomfort is reduced.

• Fish oil causes bad breath.

Let's be frank—the smell of fish oil is not exactly the world's most sweet scenting supplement. After consuming fish oil, it is common to experience bad breath, burps, or a fishy aftertaste. It is important, however, that you choose good quality fish oil to reduce these problems. Some stores attach a 'fishy burp-free' to their fish oil capsules or pills to reduce this fishy smell. You may choose to try bulb-free fish oil pills for cholesterol.