Omega-3 to reduce cholesterol level

Omega-3 to reduce cholesterol level: Detailed Guide

1. Cholesterol: Fundamentals and Health value

1. 1 What is cholesterol?

   Cholesterol is a wax -like fatty substance that is present in all cells of the body. It is necessary to build cell membranes, the production of hormones (for example, estrogen, testosterone and cortisol), the synthesis of vitamin D and the production of bile, which helps to digest fats. Cholesterol circulates in the blood in the form of lipoproteins.

2. 2 Types of cholesterol: HDL, LDL and triglycerides

   • High density lipoproteins (HDL) – “good” cholesterol: LDP is transferred to cholesterol from the arteries back to the liver, where it is processed and excreted from the body. A high level of HDL is considered a protective factor for the health of the heart.

   • Lipoproteins of low density (LDL) – “bad” cholesterol: LDL transfer cholesterol from the liver to the cells of the body. If the LDL level is too high, cholesterol can accumulate on the walls of the arteries, forming plaques and leading to atherosclerosis.

   • Triglycerides: This is a different type of fat in the blood. A high level of triglycerides, especially in combination with a low level of HDL and high level of LDL, also increases the risk of cardiovascular diseases.

3. 3 Optimal cholesterol levels

   Recommended cholesterol levels can differ slightly depending on the laboratory and individual risk factors. However, as a rule, the target values ​​are as follows:

   • General cholesterol: Less than 200 mg/dl
   • LDL cholesterol: Less than 100 mg/dl (optimal for people with a high risk of cardiovascular diseases, for example, with diabetes or coronary heart disease)
   • LDL cholesterol: More than 60 mg/dl (protective level)
   • Triglycerides: Less than 150 mg/dl

4. 4 Factors affecting cholesterol levels

   Many factors can affect cholesterol levels, including:

   • Diet: High consumption of saturated and trans fats can increase the level of LDL cholesterol.
   • Weight: Excess weight and obesity can increase the level of LDL cholesterol, triglycerides and reduce cholesterol LDL.
   • Physical activity: The lack of physical activity can increase the level of LDL cholesterol and reduce cholesterol HDL.
   • Age and Paul: The level of cholesterol, as a rule, increases with age. In women, the level of LDL cholesterol can increase after menopause.
   • Genetics: A genetic predisposition plays an important role in determining the level of cholesterol.
   • Diseases: Some diseases, such as diabetes, hypothyroidism and kidney disease, can affect cholesterol.
   • Medicines: Some drugs, such as corticosteroids, can increase cholesterol.
   • Smoking: Smoking reduces the level of HDL cholesterol.

5. 5 Risks associated with high cholesterol

   Increased cholesterol, especially LDL, significantly increases the risk of development:

   • Atherosclerosis: The formation of plaques in the arteries, narrowing and hardening of the arteries.
   • Corny and heart disease (coronary artery disease): Violation of the blood supply to the heart muscle, which can lead to angina pectoris (chest pain) and myocardial infarction (heart attack).
   • Stroke: Violation of the blood supply to the brain, which can lead to damage to the brain and disability.
   • Diseases of the peripheral arteries: Violation of the blood supply to the limbs, which can lead to pain, ulcers and amputation.

2. Omega-3 fatty acids: types, sources and mechanism of action

2. 1 What is omega-3 fatty acids?

   Omega-3 fatty acids is a group of polyunsaturated fatty acids that are necessary for human health. They are not synthesized by the body in sufficient quantities and should come with food or additives.

3. 2 The main types of omega-3 fatty acids

   There are three main types of omega-3 fatty acids that are relevant to human health:

   • Alpha-linolenic acid (Alk): Contained in plant sources such as linseed seeds, chia seeds, walnuts and soy oil. Alc is the predecessor of other omega-3 fatty acids, but its conversion to the EPK and DGC in the human body is quite ineffective.

   • Eicosapentaenic acid (EPA): Contained in oily fish, such as salmon, tuna, mackerel and sardines, as well as in the addition of fish oil. EPC has anti -inflammatory properties and is important for the health of the heart and brain.

   • Docosahexaenic acid (DHA): Also contained in fatty fish and fish oil. DGC is the main structural component of the brain, retina and sperm. It is necessary for the development of brain and vision, especially during pregnancy and breastfeeding.

4. 3 Sources of omega-3 fatty acids

   • Fat fish: The best source of EPK and DGK. It is recommended to consume fatty fish at least twice a week. Examples: salmon, tuna (albacco), mackerel, sardines, herring, trout. It is important to choose fish from environmentally friendly areas and check it for mercury content.

   • Plant sources: Len, chia seeds, walnuts, soy oil, canol oil. Contain Alk, which can be transformed into EPK and DGK, but in small quantities.

   • Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.

   • Supplements: Fish oil, crill oil, algae oil. Additives are a good option for those who do not use enough fish in their diet. Algae oil is a vegetarian/vegan source of DGK and EPK.

5. 4 Omega-3 fatty acid mechanisms at cholesterol level and heart health

   Omega-3 fatty acids have a beneficial effect on cholesterol level and heart health in several ways:

   • Reducing the level of triglycerides: Omega-3 fatty acids most effectively reduce the level of triglycerides in the blood. They inhibit the synthesis of triglycerides in the liver and increase their splitting.

   • Improving the level of HDL (good) cholesterol: Omega-3 fatty acids can slightly increase the level of LDP cholesterol.

   • Reducing the level of LDL (bad) cholesterol: The effect of omega-3 fatty acids at the level of LDL cholesterol is less pronounced than to the level of triglycerides. In some cases, omega-3 can even slightly increase the level of LDL, especially in people with a high level of triglycerides. However, it is important to note that Omega-3 can change the size of LDL particles, making them less dense and less prone to the formation of plaques in the arteries.

   • Reduced blood pressure: Omega-3 fatty acids can reduce blood pressure, especially in people with hypertension.

   • Anti -inflammatory action: Omega-3 fatty acids have powerful anti-inflammatory properties. They reduce the production of inflammatory substances, such as cytokines, and contribute to resolving inflammatory processes in the body. Inflammation plays an important role in the development of atherosclerosis.

   • Antiarrhythmic action: Omega-3 fatty acids can reduce the risk of arrhythmias (heart rhythm disorders).

   • Antithrombotic action: Omega-3 fatty acids can reduce platelet aggregation (platelet gluing), which reduces the risk of blood clots.

   • Improving the function of the endothelium: Endothelium is a layer of cells lining the inner surface of blood vessels. Omega-3 fatty acids can improve the function of the endothelium, which helps to expand blood vessels and improve blood flow.

3. Studies on the effect of omega-3 on cholesterol and cardiovascular diseases

3. 1 Clinical research and meta analysis

   Many clinical studies and meta analysis (combining the results of several studies) studied the effect of omega-3 fatty acids on cholesterol and the risk of cardiovascular diseases.

   • Reducing the level of triglycerides: Most studies confirm that omega-3 fatty acids effectively reduce the level of triglycerides. Doses of 2-4 grams of EPK and DGK per day can reduce the level of triglycerides by 20-50%.

   • Influence on LDL cholesterol: The results of research on the influence of omega-3 on the level of LDL cholesterol are ambiguous. Some studies did not reveal significant influence, while others showed a slight increase in the level of LDL, especially with high doses of omega-3. However, it is important to consider that omega-3 can change the size of LDL particles, which can reduce their atherogenic potential.

   • Influence on HDLs Cholesterol: Some studies have shown that omega-3 fatty acids can slightly increase the level of LDP cholesterol.

   • Reducing the risk of cardiovascular diseases: The meta-analyzes showed that the use of omega-3 fatty acids (especially EPK and DGK) is associated with a decrease in the risk of cardiovascular diseases, such as myocardial infarction, stroke and sudden heart death. However, the results of some studies were contradictory, which could be associated with differences in research design, omega-3 doses and the characteristics of the participants.

   • Research Reduce -it: A large clinical study of Reduce -it showed that the use of a high dose (4 grams per day) of the purified EPC (icosapent-ethyl) significantly reduces the risk of cardiovascular events in people with established cardiovascular disease or diabetes and high levels of triglycerides, even when taking statins.

4. 2 Conclusions from research

   In general, studies show that omega-3 fatty acids can be useful to reduce the level of triglycerides and reduce the risk of cardiovascular diseases. The influence of omega-3 on the level of LDL cholesterol is less pronounced and can vary depending on individual factors.

   It is necessary to conduct further studies for a more accurate assessment of the effect of omega-3 on various aspects of the health of the heart and blood vessels.

4. How to take omega-3 to reduce cholesterol level

4. 1 Recommended doses

   Recommended doses of omega-3 fatty acids to reduce cholesterol levels and maintain heart health vary depending on the individual needs and risk factors.

   • For the overall health of the heart: The American Cardiological Association (AHA) recommends eating fatty fish at least twice a week.

   • To reduce the level of triglycerides: It is recommended to use 2-4 grams of EPK and DGK per day. Higher doses may be required to significant reduction in triglycerides. It is important to consult a doctor to determine the optimal dose.

   • For people with cardiovascular diseases: It is recommended to consume at least 1 gram of EPK and DGK per day.

5. 2 Selecting the Omega-3 additive

   When choosing an Omega-3 additive, it is important to consider the following factors to consider:

   • Content of EPK and DGK: Pay attention to the content of the EPK and DGC in each capsule. It is important that the supplement contains a sufficient number of these active ingredients.

   • Omega-3 form: Omega-3 additives are available in various forms, including ethyl ethers (EE), triglycerides (TG) and phospholipids. Triglycerides and phospholipids are better absorbed by the body than ethyl ethers.

   • Cleanliness and safety: Choose additives that have undergone cleanliness and safety from heavy metals (mercury, lead, cadmium), dioxins and other pollutants. Look for additives certified by independent organizations such as NSF International, USP or Consumerlab.com.

   • Source: Consider the source of Omega-3. Fish oil is the most common source, but the oil oil and algae oil are alternative options. Algae oil is a vegetarian/vegan source.

   • Price: The price of omega-3 additives can vary. Compare prices and select an additive that corresponds to your budget and needs.

6. 3 How to take Omega-3 additives

   • Take omega-3 additives during meals: This can improve their absorption and reduce the risk of side effects, such as fishing.

   • Divide the dose into several techniques: If you take a high dose of Omega-3, divide it into several tricks during the day to improve tolerance.

   • Be consistent: It is important to take Omega-3 additives regularly to get maximum benefit.

7. 4 Side effects and precautions

   Omega-3 fatty acids are usually considered safe when taking recommended doses. However, some people may have side effects, such as:

   • Fish belching: This is the most common side effect. To reduce fishing, take omega-3 additives during meals, choose additives with an endoral coating (protecting the capsule from dissolution in the stomach) or freeze the capsules before receiving.

   • Indigestion: Some people may have a disorder of the stomach, nausea, diarrhea or bloating.

   • Bleeding: Omega-3 fatty acids can dilute blood, so people taking anticoagulants (for example, warfarin) need to consult a doctor before taking Omega-3 additives.

   • Interaction with drugs: Omega-3 fatty acids can interact with some drugs, so it is important to inform your doctor if you take any medicine.

   • Allergies: In people with allergies to fish or seafood, an allergic reaction to omega-3 additives obtained from fish oil may occur.

   It is important to consult a doctor before taking Omega-3 additives, especially if you have any diseases or you take any medicine.

5. Diet and lifestyle to reduce cholesterol level in combination with omega-3

5. 1 Dietary recommendations

   In addition to taking omega-3 fatty acids, a diet that helps reduce cholesterol levels is important:

   • Limit the consumption of saturated and trans fats: Saturated fats are found in red meat, fatty dairy products and processed foods. Transfiders are contained in fried foods, baking and Margarine. Replace these fats with healthier unsaturated fats, such as olive oil, avocados and nuts.

   • Eat more fiber: Fiber helps reduce cholesterol LDL. Use more fruits, vegetables, whole grain products and legumes.

   • Include products that reduce cholesterol in the diet: Some products, such as oatmeal, apples, citrus fruits, soy products and nuts, contain substances that can help reduce cholesterol.

   • Eat fish instead of meat: Replace red meat with fish at least twice a week.

   • Limit cholesterol consumption: Although cholesterol in food has a lesser effect on blood cholesterol than saturated and trans fats, it is still recommended to limit the consumption of products with a high cholesterol content, such as egg yolks and offal.

6. 2 Life recommendations

   Changes in lifestyle can also help reduce cholesterol:

   • Regular physical activity: Physical exercises help increase cholesterol HDL and reduce cholesterol and triglycerides. Strive at least 30 minutes of moderate intensity of physical activity for most days of the week.

   • Maintaining a healthy weight: Excess weight and obesity can increase the level of LDL cholesterol and triglycerides and reduce cholesterol HDL. Weight reduction can improve cholesterol.

   • Refusal of smoking: Smoking reduces the level of HDL cholesterol and increases the risk of cardiovascular diseases.

   • Stress management: Chronic stress can negatively affect cholesterol. Find the ways of managing stress, such as yoga, meditation or spending time in nature.

   • Regular medical examinations: Spend cholesterol regularly and consult your doctor about the cholesterol management strategy.

6. Omega-3 and other methods of treating cholesterol

6. 1 In report

   Statins are drugs that reduce cholesterol LDL, blocking the enzyme in the liver, which is involved in cholesterol synthesis. Statins are one of the most effective methods of treating high levels of LDL cholesterol and reducing the risk of cardiovascular diseases.

   Omega-3 fatty acids can be used in combination with statins to further reduce the risk of cardiovascular diseases, especially in people with a high level of triglycerides.

7. 2 Other drugs that reduce cholesterol levels

   There are other drugs that can help reduce cholesterol, such as:

   • Cholesterol absorption inhibitors: These drugs block the absorption of cholesterol from food in the intestines.

   • Sequestrants of bile acids: These drugs bind bile acids in the intestines, which leads to a decrease in cholesterol LDL.

   • PCSK9 inhibitors: These drugs block the PCSK9 protein, which regulates the level of LDL cholesterol.

8. 3 The combination of omega-3 with other treatment methods

   Omega-3 fatty acids can be used in combination with other methods of treatment of cholesterol, such as statins, other medicines, diet and lifestyle. It is important to discuss with your doctor the most suitable treatment plan, given your individual needs and risk factors.

7. New research and prospects in the field of omega-3 and cholesterol

7. 1 Microbia of the intestines and omega-3

   New studies show that intestinal microbiomes plays an important role in the metabolism of omega-3 fatty acids and their effect on health. Certain bacteria in the intestines can improve the transformation of Alc into EPK and DGK. Studies also study how omega-3 fatty acids can affect the composition and function of the intestinal microbioma.

8. 2 Individual approach to the use of omega-3

   Approaches are developed to individualize the dosage and type of omega-3 fatty acids, depending on genetic factors, metabolic profile and human health.

9. 3 New sources Omega-3

   Studies are being conducted on the search for new sources of omega-3 fatty acids, such as micro-crossbars and genetically modified plants.

10. 4 Omega-3 action mechanisms at the molecular level

    The understanding of the mechanisms of the action of omega-3 fatty acids at the molecular level is deepened, which will develop more effective omega-3 use strategies for the prevention and treatment of cardiovascular diseases.

8. Frequently asked questions about omega-3 and cholesterol

8. 1 Can omega-3 completely replace statins to reduce cholesterol?

   Omega-3 fatty acids are not replacing statins for most people with a high level of LDL cholesterol. Statins more effectively reduce cholesterol LDL and the risk of cardiovascular diseases. Omega-3 can be used as an addition to statins, especially in people with a high level of triglycerides.

9. 2 What is the Omega-3 form: fish oil, crill oil or algae oil?

   Fish oil is the most common and well studied source of omega-3. Croil oil and algae oil are alternative options. Crill oil contains antioxidants and can be better absorbed, but it costs more. Algae oil is a vegetarian/vegan source and is suitable for people with allergies to fish.

10. 3 How long does it take to take omega-3 to see the results?

    To reduce the level of triglycerides, it usually requires several weeks or months of regular intake of omega-3. The effect of taking omega-3 can vary depending on individual factors.

11. 4 Is it possible to take omega-3 during pregnancy and breastfeeding?

    Omega-3 fatty acids are important for the development of the brain and vision of the child, so their intake is recommended during pregnancy and breastfeeding. It is important to consult a doctor to determine a safe and effective dose.

12. 5 How to find out that the Omega-3 additive is of high quality?

    Choose additives that have undergone cleanliness and safety from heavy metals and other pollutants. Look for additives certified by independent organizations such as NSF International, USP or Consumerlab.com.

9. Useful resources and literature for further study

• American Cardiological Association (AHA): www.heart.org
• National Institute of Health US (NIH): www.nih.gov
• ConsumerLab.com: www.consumerlab.com
• UpToDate: www.uptodate.com

10. Glossary of the terms

• Atherosclerosis: Hardening and narrowing of arteries due to the formation of plaques.
• HDL (high density lipoproteins): “Good” cholesterol that helps to remove cholesterol from arteries.
• LDL (low density lipoproteins): “Bad” cholesterol that can accumulate in the arteries.
• Triglycerides: Fat in the blood, the high level of which is associated with an increased risk of cardiovascular diseases.
• EPA (ecosapentaenic acid): Omega-3 fatty acid with anti-inflammatory properties.
• DGC (docosahexaenic acid): Omega-3 fatty acid, important for the development of the brain and vision.
• Alc (alpha-linolenic acid): Omega-3 fatty acid contained in plant sources.
• Statin: Medicines that reduce cholesterol LDS.
• Intestinal microbia: A community of microorganisms living in the intestines.

This extensive article covers everything you need to know about Omega-3 fatty acids and their impact on cholesterol levels. Remember to consult with a healthcare professional for personalized advice.