Is it true that fish oil can lower cholesterol? & bull; hello healthy

High cholesterol is a bad health condition. This condition can make you more likely to have heart disease and stroke. Therefore, many people make various efforts to reduce high cholesterol levels in the body. One way is to take fish oil supplements. But, is it true that fish oil can lower cholesterol?

Fish oil can lower high cholesterol, right?

The fat contained in fish is different from the fat contained in other animals. Fat in fish is in the form of two polyunsaturated fatty acids, namely docosahexanoic acid (DHA) and ekosapentanoat (EPA) which are included in the omega-3 fatty acid group. These omega-3 fatty acids are obtained by fish from marine vegetation called phytoplankton as their food, which the fish then stores in their body fat.

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Omega-3 fatty acids are found in fish in varying amounts, depending on where the fish get their food from and how much fat is stored in the fish's body. Therefore, some fish contain more omega-3 fatty acids, such as salmon, mackerel, sardines, herring, tuna, and trout.

Omega-3 fatty acids in the form of DHA and EPA, which are found in fish are known to be very good for your heart health. Among them, omega-3 fatty acids can prevent arrhythmias (irregular heartbeats), reduce inflammation and the risk of blood clots, lower triglyceride levels and high blood pressure, and increase HDL cholesterol.

However, omega-3 fatty acids actually cannot be used to lower LDL cholesterol. Due to the fact, omega-3 fatty acids can slightly raise your LDL cholesterol levels. This change is very small, ranging from 3 to 10%. On the other hand, omega-3 fatty acids can also increase your LDL size, where a larger LDL size can bring benefits to your heart health. Conversely, a smaller measure of LDL cholesterol can increase your risk of developing atherosclerosis.

So, it is more accurate to say that omega-3 fatty acids can help you reduce high levels of triglycerides in the blood, not to lower bad cholesterol (LDL). Triglycerides are a type of fat in the body and high levels of triglycerides in the body can also increase your risk of heart disease or stroke.

Pay attention to how to cook fish to keep it useful

Some of the benefits of fish can be lost when cooked incorrectly. Cooking fish by frying it straight or coating it in flour and then frying it can make the fish high in saturated fat and trans fat. Cooking fish using butter can also reduce nutrients and increase the content of saturated fat and cholesterol in fish.

Then, what is the best way to cook fish? The best way to cook fish so that you can get the benefits contained in it is to cook it by steaming or grilling.

The American Heart Association recommends that people who have or are at risk of developing cardiovascular disease or heart disease as well as healthy people eat a variety of fish at least twice a week. However, be careful with the mercury content in fish. It is best to avoid swordfish, king mackerel and tilefish as they are very high in mercury than other fish.

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If I don't like fish, how can I get omega-3 fatty acids?

You can get omega-3 fatty acids from fish oil supplements. A study shows that consuming 900 mg of omega-3 fatty acids daily for about 6 months can lead to a 4% decrease in triglyceride levels in the blood. The most effective dose of omega-3 fatty acids used in many studies to lower triglyceride levels is between 2-4 grams. You can get this dose from fish oil supplements.

People with heart disease should consume 1 gram of omega-3 fatty acids daily, which can be obtained from fish, supplements, or a combination of both. Meanwhile, people with high triglyceride levels in the blood should consume 2-4 grams of omega-3 fatty acids every day, but preferably on the advice of a doctor.

Taking fish oil supplements higher than 3 grams can cause internal bleeding in some people. So, if you want to take fish oil supplements to lower triglyceride levels, it's best to consult with your doctor first on what dose you should take.

Individuals with very high triglyceride levels (more than 500 mg / dL) can benefit the most from taking fish oil supplements that contain omega-3 fatty acids. However, it is even better if you also adopt a balanced diet, in addition to taking fish oil supplements.

Can fish oil supplements cause side effects?

However, fish oil supplements are drugs that certainly have side effects if not used properly. The side effects that can be caused by fish oil supplements are:

Fish oil supplements can cause you to vomit, have diarrhea, belch, and have a fishy smell in your mouth.
The very high intake of omega-3 fatty acids that you can get in fish oil supplements can reduce the blood's ability to clot normally.

Therefore, many experts recommend that you eat fish that contain omega-3 fatty acids 2-3 times per week instead of taking fish oil supplements.

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