The Battle Between Cholesterol and Omega 3!

A study that was conducted by a team of Eskimos in Greenland identified that omega-3 from fish oils and fish can reduce the level of cholesterol in the body. The Eskimos followed a customized diet that was rich with fish-based recipes. Conversely, the Eskimos rarely suffered heart diseases and had low cholesterol levels. This can be attributed to many reasons. In this short write up, you will read about the bond between cholesterol and omega 3. 

Science behind Omega 3

Fish has two important polyunsaturated fatty acids, namely eicosapentaenoic acid and docosahexanoic acid. Generally, the polyunsaturated fats are called omega-3 fatty acids. This is a nutrient found in marine vegetations called phytoplankton! Omega 3 has the ability to reduce the amount of LDL cholesterol in the body. Dieticians recommend most patients to replace saturated fats with polyunsaturated fatty acids. This is because omega-3 reduces the risks of coronary heart diseases and slows down the growth of the disease. 

Generally, to reduce the percentage of triglycerides and cholesterol in your body, you must follow a balanced diet and efficient fitness routines. A diet with lots of fibre, vitamins and minerals with the right amount of omega-3 fatty acids should be consumed at least thrice a week. 

How does Omega 3 work?

Cholesterol and omega-3 are mutual enemies. And, experts believe that omega-3 fights against cholesterol in a systematic manner. Here is a quick review on how omega 3 works:

1. Omega-3 cuts down the chances of arrhythmia. This is an abnormal rhythm that causes sudden cardiovascular issues.
2. Secondly, the fatty acid decreases the percentage of triglyceride in the body.
3. It is quite interesting to note that the nutrient reduces the formation of plaques that block blood vessels. Consequently, this reduces the inflammation of blood vessels. Omega 3 has a direct impact on the amount of free radicals in the body.

Rich Sources of Omega 3

However, you should control the amount of omega 3 in your diet. As mentioned previously, the American Heart Association states that healthy individuals should consume a diet with plenty of omega-3 frequently (at least three times a week). Similarly, foods with lots of alpha linolenic acid must be consumed regularly. Healthy edibles with these fatty oils would be walnuts, flaxseeds, soybean, canola and soya oils. 

How much?

If you are affected with a heart disease, you should consume 1 gram of EPA and DHA every day. If you want to decrease the amount of triglycerides in your body, you should consume 2 to 5 grams of omega-3 fatty acids every day. In case, you are ought to intake more than 5 grams, you must acquire advice from a healthcare service provider. This is because high doses of omega-3 will trigger internal bleeding. If you are a new-mom with cholesterol and omega-3 in your diet, you should be very careful. This is because omega 3 will increase the amount of mercury in your body. To be more precise, you should not eat more than 6 ounces of solid tuna or canned albacores a day.