High cholesterol puts you at risk on so many health problems – the most common of which is cardiovascular diseases. The good news is that there are natural ways to lower cholesterol and one of them is by eating fish rich in omega-3 fatty acids.
So how exactly does this work? Following are some of the facts you should know linking omega 3 fatty acids to help lower your cholesterol.
Studies have shown that individuals with a high-fatty fish diet tend to have higher levels of HDL in their system. This refers to “good cholesterol” which aids with heart health as opposed to LDL or the “bad cholesterol.”
Essentially, the fatty fish as well as omega 3 fatty acids lower the amount of fat in the blood.
The fat is certainly one of the most common reasons for blockage in the arteries, which makes it difficult for the heart to function properly. With the blood fat lowered significantly, you will find yourself less prone to cardiovascular problems.
How Much is Needed?
The daily recommended intake of omega-3 fatty acids is set at two servings of food per week for general health, according to the American Heart Association.
The European Food Safety and Authority recommends 250 mg of omega-3 fatty acids per day. Note though that for individuals who are suffering from cardiovascular diseases, the recommended dosage is higher at 1000 mg per day.
For women who are pregnant or breastfeeding, the recommended dosage is a little bit higher.
Fishes as well as Food High in Omega 3 Fatty Acids
You will find that there are currently supplements which are designed to provide you with daily servings of omega 3 fatty acids. This should be sufficient in making sure that your cholesterol levels stay down.
On the other hand, opting to consume omega 3 fatty acids through natural means is also advisable, especially since it gives you access to additional minerals.
Following are some food types popular for their high omega-3 fatty acid content:
If you are not fond of fish, however, there are other food items with lots of omega 3 fatty acids. Some samples include but are not limited to the following:
- Grass fed beef
- Flaxseed oil
- Enriched eggs
No matter your preference regarding omega-3 fatty acid rich foods, studies would show that exercise greatly enhances the capacity of the body to lower as well as control cholesterol levels.
You need to make sure to add moderate physical activity in your daily routine.