Omega-3 and cholesterol decrease: effective additives

Omega-3 and cholesterol decrease: effective additives

I. Cholesterol: fundamental understanding

1. Chemical nature of cholesterol: Cholesterol is steroid alcohol (sterol), lipid, synthesized in the cells of all animals. Its chemical formula: C27H46O. The molecular structure of cholesterol is characterized by four merged rings of hydrocarbon and a short hydrocarbon chain. This structure provides hydrophobic properties of cholesterol, making it insoluble in water and requiring transportation through blood lipoproteins. Cholesterol has a hydroxyl group (-OH) at one end, which allows it to interact with the polar heads of phospholipids in cell membranes.

2. The role of cholesterol in the body: Cholesterol performs many vital functions:

   • The structural component of cell membranes: Cholesterol is built into phospholipid bilateral cell membranes, regulating their fluidity, permeability and stability. It acts as a “buffer”, preventing excessive fluidity at high temperatures and excessive hardness at low temperatures.
   • The predecessor of steroid hormones: Cholesterol is a precursor for the synthesis of all steroid hormones, including:
     • Cortisol: regulates metabolism, immune function and stress reaction.
     • Aldosterone: controls the water-salt balance.
     • Sex hormones (estrogen, testosterone, progesterone): are responsible for the development of sexual characteristics and reproductive function.
   • Vitamin D predecessor: Cholesterol is converted into the skin under the influence of ultraviolet radiation into previtamin D3, which then turns into an active form of vitamin D necessary for the absorption of calcium and bone health.
   • Component of bile acids: The liver uses cholesterol for the synthesis of bile acids, which are necessary for emulsing fats in the small intestine, facilitating their digestion and absorption.

3. Lipoproteins: blood cholesterol transport: Since cholesterol is insoluble in water, it is transported in the blood of lipoproteins — complex particles consisting of lipids (cholesterol, triglycerides, phospholipids) and proteins (apolipoproteins). The main types of lipoproteins:

   • Lipoproteins of low density (LDL, LDL): Often called «poor» cholesterol. LDL transfer cholesterol from the liver to the cells of the body. The high level of LDL in the blood can lead to cholesterol accumulation in the walls of arteries, forming atherosclerotic plaques.
   • High density lipoproteins (HDL, HDL): Often called «good» cholesterol. HDLs transfer cholesterol from cells and walls of arteries back to the liver to remove from the body. A high level of HDL is considered a protective factor against cardiovascular diseases.
   • Lipoproteins of very low density (LOPP, VLDL): Trigglycerides from the liver to cells are transferred. LPOP is subjected to metabolism in the blood, turning into LDL.
   • ATTRIDRON: Food fats (triglycerides) from the intestines to the cells after suction are transferred.

4. Atherosclerosis: pathological process: Atherosclerosis is a chronic inflammatory disease of arteries characterized by lipid accumulation (mainly LDL cholesterol), immune cells and other substances in the walls of arteries. The process develops gradually and can lead to:

   • The formation of atherosclerotic plaques: The accumulation of lipids in the walls of arteries leads to the formation of plaques that narrow the lumen of the arteries, limiting the bloodstream.
   • Inflammation: Immune cells involved in the area of ​​plaques cause inflammation, aggravating damage to the arteries.
   • Thrombosis: The rupture or erosion of the plaque can lead to the formation of a blood clot (blood clot), which can completely block the artery, causing myocardial infarction (heart attack) or stroke.
   • Weakening the walls of the arteries: Atherosclerosis can weaken the walls of arteries, leading to the formation of aneurysm (protrusion).

II. Omega-3 fatty acids: varieties and health benefits

1. Classification of omega-3 fatty acids: Omega -3 fatty acids is a class of polyunsaturated fatty acids (PNS), characterized by the presence of the first double bond between the third and fourth carbon atoms from the methyl end of the molecule. The main omega-3 fatty acids:

   • Alpha-linolenic acid (Alk, ALA): Plant origin. Contained in linen seeds, chia, walnuts and some vegetable oils. ALK is an indispensable fatty acid, since the body cannot synthesize it and should be obtained from food.
   • Eicopentenic acid (EPK, EPA): Contained in fatty fish (salmon, mackerel, herring) and algae. EPK has strong anti -inflammatory properties.
   • Dokosagexic acid (DGK, DHA): Contained in fatty fish and algae. DGC plays an important role in the development of the brain and vision.

2. The transformation of Alk into EPK and DGK: The body can convert Alc into EPK and DGK, but the effectiveness of this process is limited. Factors affecting the conversion:

   • Age: The transformation of the ALK into EPK and DGK decreases with age.
   • Floor: In women, the conversion of the Alc into the EPK and DGK is usually higher than in men, thanks to the influence of estrogens.
   • The presence of other fatty acids: Excess omega-6 fatty acids in the diet can compete with Alk for the enzymes necessary to turn it into EPC and DGK.
   • Health status: Certain diseases, such as diabetes, can reduce Alk conversion.
   • Nutrient deficiency: The deficiency of zinc, iron and vitamins of group B can worsen the transformation of Alk.

3. Omega-3 omega-3 action mechanisms: Omega-3 fatty acids have many biological effects that affect various body systems:

   • Anti -inflammatory action: EPK and DGK serve as predecessors for the synthesis of eicosanoids, such as resolvines and protectins, which have a powerful anti -inflammatory effect. They reduce the production of pro-inflammatory cytokines (for example, interleukina-1β, TNF-α) and enzymes (for example, COO-2), reducing inflammation in the body.
   • Influence on a lipid profile: Omega-3 fatty acids can reduce the level of triglycerides in the blood, increase the level of HDLP («good» cholesterol) and, in some cases, slightly reduce the level of LDL («poor» cholesterol).
   • Antiarrhythmic action: Omega-3 fatty acids stabilize the electrical activity of the heart, reducing the risk of arrhythmias (heart rhythm disorders).
   • Antithrombotic action: Omega-3 fatty acids reduce platelet aggregation (bonding of platelets), reducing the risk of blood clots.
   • Vasodilating action: Omega-3 fatty acids contribute to the expansion of blood vessels, improving blood flow and reducing blood pressure.
   • Improving the function of the endothelium: Endothelium is the inner layer of cells lining the blood vessels. Omega-3 fatty acids improve the function of the endothelium, contributing to the production of nitrogen oxide (No), which relaxes blood vessels and prevents plaques.

4. Clinical research on the benefits of omega-3: Numerous clinical studies confirm the positive effect of omega-3 fatty acids on health:

   • Cardiovascular diseases: Studies have shown that the consumption of omega-3 fatty acids is associated with a decrease in the risk of heart attack, stroke, sudden heart death and other cardiovascular events. Omega-3 fatty acids are especially useful for people with a high level of triglycerides who have undergone myocardial infarction or suffering from heart failure.
   • Inflammatory diseases: Omega-3 fatty acids are effective in reducing the symptoms of inflammatory diseases such as rheumatoid arthritis, inflammatory intestinal diseases (Crohn’s disease, ulcerative colitis) and asthma.
   • Mental health: Studies show that omega-3 fatty acids can improve mood, reduce the symptoms of depression and anxiety, as well as improve cognitive functions. DGK is especially important for the development and functioning of the brain.
   • Eye health: DGC is the main structural component of the retina and plays an important role in maintaining normal vision. The consumption of omega-3 fatty acids can reduce the risk of age-related macular degeneration (VMD) and dry eye.

III. Omega-3 and cholesterol: interaction and mechanisms

1. The influence of Omega-3 on a lipid profile: Although the influence of omega-3 on the level of LDL («bad» cholesterol) may be insignificant or even absent, omega-3 fatty acids have a pronounced effect on other components of lipid profile:

   • Reduction of triglycerides: The main effect of Omega-3 is to reduce the level of triglycerides in the blood. The mechanism of action includes:
     • A decrease in the synthesis of triglycerides in the liver: omega-3 fatty acids inhibit the activity of enzymes involved in the synthesis of triglycerides, such as syntase of fatty acids (FAS) and stearoil-koa desarates-1 (SCD1).
     • An increase in oxidation of fatty acids: omega-3 fatty acids stimulate oxidation of fatty acids in the liver, reducing the amount of fat available for the synthesis of triglycerides.
     • Reducing the secretion of LOPPs: omega-3 fatty acids reduce the secretion of very low density (LOPP) from the liver. LOPP is tolerate triglycerides from the liver to the cells.
   • Improving HDL («good» cholesterol): Omega-3 fatty acids can increase the level of HDL («good» cholesterol). The mechanism of action includes:
     • An increase in the synthesis of apolipoprotein A-I (APOA-I): APOA-I is the main protein component of HDL and plays an important role in transferring cholesterol from cells to the liver.
     • Activation of lecithin -cholesterinaciltransferases (Lhat): Lhat is an enzyme that transfers cholesterol from LDL and other lipoproteins to HDL, contributing to the removal of cholesterol from the body.
   • Changing the size of LDL particles: Some studies show that omega-3 fatty acids can change the size of LDL particles, making them larger and less atherogenic (less prone to the formation of atherosclerotic plaques). Small dense LDL particles penetrate more easily into the walls of the arteries and oxidize, contributing to the development of atherosclerosis.

2. Clinical studies: omega-3 and cholesterol decrease: Many clinical studies assessed the effect of omega-3 fatty acids on a lipid profile:

   • Systematic reviews and meta analyzes: Systematic reviews and meta analyzes that combine the results of several studies confirm that omega-3 fatty acids effectively reduce triglycerides. In one of the meta-analyzes, it was shown that the reception of 4 g of EPK and DGK per day reduces the level of triglycerides by an average of 25-30%.
   • Research in people with hypertriglyceridemia: Studies conducted in people with a high level of triglycerides (hypertriglyceridemia) have shown that omega-3 fatty acids significantly reduce the level of triglycerides and increase the level of HDL.
   • Research in people with a normal lipid profile: Even in people with a normal omega-3 lipid profile, fatty acids can have a positive effect on a lipid profile, reducing the level of triglycerides and increasing the level of HDL.

3. Omega-3 and a reduction in the risk of cardiovascular diseases: Due to its positive effect on the lipid profile, as well as anti-inflammatory, antiarrhythmic and anti-brombotic properties, omega-3 fatty acids can reduce the risk of cardiovascular diseases:

   • Reducing the risk of the formation of atherosclerotic plaques: Omega-3 fatty acids reduce inflammation in the walls of arteries, reduce the oxidation of LDL and improve the function of endothelium, which helps to reduce the risk of forming atherosclerotic plaques.
   • Prevention of thrombosis: Omega-3 fatty acids reduce platelet aggregation, reducing the risk of blood clots that can block arteries and cause myocardial infarction or stroke.
   • Cold rhythm stabilization: Omega-3 fatty acids stabilize the electrical activity of the heart, reducing the risk of arrhythmias, which can lead to sudden heart death.
   • Improving vascular function: Omega-3 fatty acids contribute to the expansion of blood vessels and improve blood flow, reducing blood pressure and reducing the load on the heart.

IV. Sources of omega-3 fatty acids: foods and additives

1. Omega-3 food sources:

   • Fat fish: The best sources of EPC and DGC. To him absorbed: salmon, smumbird, bloat, sardine, tuna (albakor).
   • Vegetable oils: Flue oil, rapeseed oil, soy oil. Contain Alk.
   • Seeds: Flaxseed, chia seeds, hemp seeds. Contain Alk.
   • Nuts: Walnuts. Contain Alk.
   • Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.

2. Omega-3 supplements:

   • Fish oil: The most common form of Omega-3 additives. Contains EPK and DGK. It is important to choose fish oil from trusted manufacturers in order to avoid pollution with heavy metals and other toxins.
   • Krishye fat: Received from krill (small sea crustaceans). Contains EPK and DGK in the form of phospholipids, which can improve their absorption.
   • Algae oil: The vegetarian source of the EPK and DGK. Received from algae, which are the primary source of omega-3 for fish.
   • Linseed oil: Vegetarian source Alk.
   • Concentrated supplements Omega-3: They contain a higher concentration of EPK and DGC than conventional fish oil supplements. It can be useful for people who need large doses of Omega-3.

3. The choice of the Omega-3 additive: factors that should be taken into account:

   • Content of EPK and DGK: Pay attention to the content of EPK and DGK in one portion of the additive. The total number of EPC and DGC should be sufficient to achieve the desired effect.
   • Omega-3 form: Omega-3 fatty acids can be in the form of triglycerides, ethyl esters or phospholipids. Triglycerides are considered more bioavailable than ethyl ethers. Phospholipids contained in Cricille fat can also have good bioavailability.
   • Cleanliness and safety: Choose additives from trusted manufacturers that test the maintenance of heavy metals, polychlored bifeniles (PHB) and other pollutants. Look for certificates of independent organizations such as NSF International or USP.
   • Freshness: Omega-3 fatty acids are easily oxidized, so it is important to choose additives with a high degree of freshness. Pay attention to the expiration date and store additives in a cool, dark place.
   • Taste and smell: Some fish oil supplements can have an unpleasant fish taste or smell. Choose additives with the addition of flavorings or in the form of capsules with an intestinal shell to minimize these effects.
   • Price: Compare the cost of various additives and select the one that corresponds to your budget.

V. Recommendations for the dosage of omega-3 and precautions

1. Recommended dosages omega-3: The recommended dosages of omega-3 fatty acids vary depending on the state of health and goals:

   • For general health: The American Cardiological Association (AHA) recommends using at least two portions of fatty fish per week (about 250-500 mg of EPK and DGK per day).
   • To reduce the level of triglycerides: For people with a high level of triglycerides, higher doses of omega-3 (2-4 g of EPK and DGK per day) may be required under the supervision of a doctor.
   • For the treatment of cardiovascular diseases: For people who have undergone myocardial infarction or suffering from heart failure, doses of omega-3 1-4 g per day under the supervision of a doctor are recommended.

2. Factors affecting the dosage:

   • Age: The needs for omega-3 can vary depending on age. Children and pregnant women need sufficient DGK for the development of the brain and vision.
   • Health status: People with certain diseases, such as cardiovascular diseases, inflammatory diseases or mental disorders, may need higher doses of omega-3.
   • Nutrition diet: People who do not consume enough fat fish may need in the additions of omega-3.

3. Side effects and precautions:

   • Blood thinning: Omega-3 fatty acids can dilute blood, so people who take anticoagulants (for example, warfarin) should be careful and consult a doctor before taking Omega-3 additives.
   • Gastrointestinal disorders: Reception of high doses of Omega-3 can cause gastrointestinal disorders, such as nausea, diarrhea or bloating. To minimize these effects, take Omega-3 additives with food.
   • Fish taste: Some fish oil supplements can cause a fish flavor or belching. Choose additives with the addition of flavorings or in the form of capsules with an intestinal shell to minimize these effects.
   • Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants, antiplatelets and drugs to reduce blood pressure. Consult a doctor before taking Omega-3 additives if you take any medicine.
   • Allergies: People with allergies to fish or seafood should avoid taking fish oil and kriel oil additives. Algae oil is a safe alternative for vegetarians and people with allergies to fish.

VI. Integrative approach to cholesterol reduction: omega-3 and other factors

1. Diet: Changing the diet is an important component of reducing cholesterol. Recommended:

   • Reducing the consumption of saturated fats: Saturated fats contained in red meat, dairy products and processed foods can increase the level of LDL («poor» cholesterol). Replace saturated fats with unsaturated fats contained in vegetable oils, nuts and avocados.
   • Reducing transformation of trans fats: Transfiders contained in processed foods, such as fast food and baking, can increase the level of LDL and reduce the level of HDL («good» cholesterol). Avoid transference consumption.
   • Increased consumption of soluble fiber: Soluble fiber contained in oatmeal, apples, citrus and legumes can reduce the level of LDL.
   • Increase in the consumption of plant sterols and stanols: Plant sterols and stanols contained in enriched products, such as margarine and yogurt, can block the absorption of cholesterol in the intestine.

2. Physical activity: Regular physical activity can increase the level of HDL («good» cholesterol) and reduce the level of LDL and triglycerides. At least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week are recommended.

3. Weight control: Excess weight can increase the level of LDL and triglycerides and reduce the level of HDL. Weight reduction can improve a lipid profile.

4. Refusal of smoking: Smoking reduces the level of HDL and increases the risk of cardiovascular diseases. Refusal of smoking can improve a lipid profile and reduce the risk of cardiovascular diseases.

5. Medicines: In some cases, when a change in lifestyle is not effective enough to reduce cholesterol, taking medications such as statins, ezetimib or PCSK9 inhibitors may be required. Medicines must be prescribed and controlled by a doctor.

6. Omega-3 as part of an integrated approach: Omega-3 fatty acids can be an effective addition to other measures to reduce cholesterol, such as diet, physical activity and rejection of smoking. Omega-3 fatty acids can improve a lipid profile, reduce inflammation and reduce the risk of cardiovascular diseases.

VII. Conclusion

Omega-3 fatty acids, especially the EPK and DGK, play an important role in maintaining the health of the cardiovascular system and reducing the risk of atherosclerosis. They have a positive effect on the lipid profile, reducing the level of triglycerides and increasing the level of HDL («good» cholesterol). Adding omega-3 to the diet, in combination with a healthy lifestyle, can be an effective way to maintain a healthy level of cholesterol and prevent cardiovascular diseases. It is important to remember the need to consult a doctor before taking additives. Omega-3, especially in the presence of any diseases or taking drugs.