Fish Oil and Cholesterol: Optimal Dosage & Benefits

Fish oil, an omega-3 essential fatty acid, is a polyunsaturated fat that helps lower cholesterol by reducing low-density lipoproteins (LDL), reducing triglycerides and increasing high-density lipoprotien (HDL) levels in the blood. Fish oil contains a combination of polyunsaturated fats that include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). It can be consumed by eating fish or taking supplements to re-up on its cholesterol lowering benefits.

Omega-3 Fish Oil

• Consume fish containing the highest levels of omega-3 essential fatty acids. Those fish include albacore tuna, mackerel, herring, lake trout, salmon and sardines. For those who find it difficult to consume fish twice a week or who do not like the taste, you can take fish oil supplements.

Recommended Daily Dosage

• Doctors recommend consuming at least two 100 g servings of fish per week to lower cholesterol. For those taking supplements, take between 4 to 6 g daily of omega-3 fish oil.

Other Omega-3 Rich Foods

• Omega-3 essential fatty acids are also found in almonds, walnuts and ground flaxseed.