How To Choose The Right Fish Oil Supplement
There are hundreds of choices of fish oil supplements. However, not all are created equal. According to Labdoor, almost half dont contain the daily recommendation of 500 mg of omega-3 fatty acids. Additionally, some are contaminated with mercury and other toxins. So it’s best to make sure whichever supplement brand you choose is third-party tested and is transparent about heavy metal testing and where exactly the firsh oil is sourced. Each manufacturer provides recommended daily dosages. However, we suggest consulting with a nutrition or healthcare professional a choose a dose based on your specific biomarkers.
Keep in mind that while fish oil supplements have proven benefits, we recommend getting some of your omega-3 acids from natural sources such as fatty fish, flaxseed, chia seeds, and walnuts. These whole foods also contain many other nutrients and healthy substances that maximize the benefits of fish oil supplements. Two to three servings of fatty fish per week satisfy the weekly requirement of omega-3 fatty acids. If you do not like these foods or find them hard to fit into your diet, supplements might be most beneficial.
The Best Fish Oil Benefits
Everyone who takes fish oil wants some kind of health benefits, and there are many of them. Some have counted up to 20 benefits of fish oil, but many of them are only believed to be benefits .
However, some of the top benefits have been proved, and what are the top fish oil benefits?
Isnt it amazing what a little bit of oil can do?
Does Fish Oil Lower Cholesterol
Fish oil has long been considered valuable in terms of heart health, blood pressure and helping achieve healthy cholesterol levels.
But recent research has totally changed our understanding of how fish oil affects cholesterol.
It can lower cholesterol by as much as 30% in some cases.
So here we are going to look at just how fish oil/Omega 3 affects our cholesterol levels, and how much it takes to achieve those healthier levels.
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Are Eggs Bad For High Cholesterol
People with raised cholesterol often wonder if it’s OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol. It’s much more important to limit the amount of saturated fat you eat.
Prescription Vs Otc Supplements
Prescription omega-3 fatty acids contain a certain amount of natural or modified forms of omega-3 fatty acids. They are purified and are thoroughly rid of impurities such as trans-fats, mercury, or other contaminants.
Prescription omega-3 fatty acids are usually taken by individuals with very high triglyceride levels who are in need of larger doses of omega-3 fats to bring their triglycerides down.
Supplements that are available over-the-counter are classified as foods by the U.S. Food and Drug Administration . Therefore, they do not have to undergo the rigorous purification processes or efficacy studies that prescription drugs have to go through.
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What Are Epa And Dha
First, lets back up and quickly review some basics on essential fatty acids, fish oil, and EPA/DHA. The essential fatty acids EPA and DHA are the most important omega-3 fatty acids for health. EPA and DHA are considered essential fatty acids because humans must get them from food or supplementation. They are designated omega-3 fatty acids because of their chemical structure .
EPA and DHA are found directly in oily fish like salmon and mackerel. They can also be made in the body by converting ALA , which is an essential omega-3 fat found in vegetable and seed oils like flax, to EPA and DHA. Since converting ALA to EPA and DHA is a rather inefficient process, getting these incredibly important fats from either eating plenty of oily fish or taking EPA/DHA supplements is recommended.
Not Necessarily A Cure
Fish oil may not be a cardiovascular event cure-all, according to a study published in JAMA and recently presented at the American Heart Associations Scientific Sessions 2020. In the study, the researchers assessed omega-3 carboxylic acids or omega-3 CA , a medication that is derived from fish oil.
The STRENGTH trial, which began in 2014, encompassed data from 13,078 adults at 675 centers in 22 countries.
All of the patients were being treated with statins and had known heart, brain, or leg artery blockages. They were at a higher risk for heart disease due to factors such as smoking and diabetes. The subjects either took the omega-3 CA medication or a placebo. The placebo used was corn oil.
The team compared the rates of cardiovascular death, heart attack, stroke, need for stenting or bypass surgery, and hospitalization for unstable angina in all of the study participants.
The study found that a combination of eicosatetraenoic acid and docosahexaenoic acid omega-3 fatty acids found in certain fishdid not lower major cardiac events in high-risk patients.
The researchers found that 1,580 patients experienced at least one cardiac event. There were not any significant differences in cardiac event risk between participants in one group versus the other. However, the researchers did find that people taking the omega-3 CA medication developed atrial fibrillation more frequently than those who took corn oil.
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How Do Epa And Dha Benefit Heart Health
There is now strong evidence, according to Harvard researchers and many others, that EPA and DHA reduce the risk of cardiac death. Studies have found that EPA and DHA can lower your chances of suffering from a heart-related problem, like a heart attack, by 18%.
EPA and DHA lower your risk of getting heart disease or having a heart attack or stroke in part by improving your lipids, although they do not lower LDL naturally. Instead, their primary effect on lipids is to reduce triglycerides naturally. The triglyceride-lowering effect of EPA and DHA is now indisputable, based on many large, long-term, well-conducted studies.
Despite their excellent ability to reduce triglycerides naturally, EPA and DHA actually increase LDL cholesterol, concerning some doctors and medical researchers. All types of EPA/DHA seem to have this LDL-increasing effect, including prescription-based fish oil , over-the-counter fish oil supplements, and EPA/DHA supplements made from algae instead of fish.
If You Don’t Eat Fish Where Else Can You Get Omega
Fish is still your best bet for omega-3s. While organ meats, like liver, do have some omega-3s, you can’t rely on them to give you all you need.
Walnuts provide an omega-3 called ALA, which your body doesn’t make. ALA is also found in:
- Some vegetable oils, especially flaxseed oil
- Green vegetables like kale or spinach
Your body can turn ALA into small amounts of EPA and DHA, the omega-3s found in fish. There’s more proof that they protect against heart disease.
Vegetarians and vegans can try algae oils as a source of omega-3s.
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High Dose Recommended In Science Advisory
byNicole Lou, Staff Writer, MedPage Today August 20, 2019
Prescription omega-3 fatty acids are an “effective and safe option” to cut down triglycerides, according to a science advisory released by the American Heart Association .
However, over-the-counter omega-3 supplements are not reviewed or approved by the FDA and should not be used in place of prescription medication for the long-term management of high triglycerides, cautioned writing group chair Ann Skulas-Ray, PhD, of the University of Arizona, Tucson, in a press release.
Prescription omega-3 fatty acids “at a dose of 4 g/d, are clinically useful for reducing triglycerides, after any underlying causes are addressed and diet and lifestyle strategies are implemented, either as monotherapy or as an adjunct to other triglyceride-lowering therapies,” her group concluded.
Fish oil products containing eicosapentaenoic acid and/or docosahexaenoic acid taken at that dose have been shown to reduce triglyceride levels by at least 30% in patients with triglycerides of 500 mg/dL or greater, according to the statement published online in Circulation.
EPA-only formulations did not raise LDL cholesterol in this group, whereas combination EPA-DHA did, authors noted.
Among people with hypertriglyceridemia in the 200-499 mg/dL range, the 4-g/day dose of prescription omega-3 fatty acids lowered triglycerides by 20% to 30% without significantly increasing LDL cholesterol.
Disclosures
How Quickly Does Oatmeal Lower Cholesterol
Eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8%. Oatmeal contains soluble and insoluble fiber two types that your body needs. Insoluble fiber, which is also found in the skins of many fruits, helps keep us regular.
High-cholesterol foods to avoid
- Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. …
- Red meat. Steak, beef roast, ribs, pork chops and ground beef tend to have high saturated fat and cholesterol content. …
- Processed meat. …
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How Much Fish Oil To Take For Cholesterol Lowering
October 3, 2016 by Admin2
Fish oil is a beneficial substance which surprisingly, cannot be self-formed by human body. Various research has been done on the substance, especially on its health-related functions. In fact, fish oil is not only beneficial for humans, but also various animals. The functions it provides vary from relieving pain, minimizing the effects of allergies, inhibiting diabetes, lowering cholesterol, and thus, preventing the risk of having heart diseases.
How Fish And Fish Oils Lower Cholesterol
A group of Eskimos in Greenland provided the first indication that fish and fish oils could play a beneficial role in controlling cholesterol and preventing coronary heart disease. It seems that although these Eskimos consumed a diet rich in fat, they had low blood-cholesterol levels and rarely suffered from heart disease. Closer scrutiny of the Eskimo diet uncovered fish as the source of most of the fat.
The fat in these fish, however, was different from the fat found in other animals. It was rich in two polyunsaturated fatty acids, docosahexanoic acid and eicosapentaenoic acid . These omega-3 fatty acids, as they are called, are found in marine vegetation called phytoplankton. Fish obtain these fatty acids by feeding on phytoplankton and then storing them in their own body fat.
Depending upon where they feed and how much fat they store, fish have different amounts of these fatty acids therefore some fish are better than others as sources of omega-3 fatty acids. Salmon, mackerel, sardines, herring, anchovies, albacore tuna, and lake trout are some of the richest sources. Some eggs, margarine, pasta, milk, and meat are now enriched with omega-3 fatty acids as well.
Unlike fish oil, which can have an unpleasant aftertaste, garlic is a delicious way to not only spice up foods, but also to help lower cholesterol. See the next page for more information about the benefits of garlic.
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What Is The Proper Amount To Consume
Although consuming fish oil is beneficial for lowering cholesterol and minimize the risk of having some other illnesses, excessive consumption is not recommended, since it increases the risk of stroke. The FDA recommends two kinds of omega-3 fatty acids, the EPA and DHA, and 1 to 4g of fish oil per day for cholesterol lowering purpose. It is recommended to take the supplement after meals. Some people take two 1000-mg capsules in the morning and two others at night after meals. If the capsule is 1200 mg, you are advised to take 3 capsules per day. However, talking to your doctor about your entire health condition might be helpful for determining the right amount you require, since there are some side effects triggered by daily consumption of 4000-mg fish oil, such as:
What About Statins Not So Good After All
Statins have become one of the most popular drugs over the last 20 years. And the evidence does show they work, but I find them concerning for a number of reasons.
Statins work by reducing your bodies ability to create cholesterol. But as we covered, our body does need cholesterol, and makes it for a very good reason.
Statins are also frequently sold as a no downside option, so everybody should be taking them. Yet they do have side effects ranging from muscle pain to increased diabetes risk , and worse.
Yet Pfizer made over $1.8 BILLION from selling Lipitor in 2015 alone. How many of those people actually needed to take it?
If you dont need to take a drug, I cant see any good reason why a doctor would be recommending it. And even for those with elevated levels, it would seem wiser to monitor and only prescribe statins where simpler approaches have not worked.
Incidentally, if you do take a statin, read up on statins and CoQ10 depletion. It may help alleviate some of those potential side effects.
References
1. Friedewald, William T., Robert I. Levy, and Donald S. Fredrickson. Estimation of the concentration of low-density lipoprotein cholesterol in plasma, without use of the preparative ultracentrifuge. Clinical chemistry 18.6 : 499-502.
4. Cazzola, Roberta, et al. Age-and dose-dependent effects of an eicosapentaenoic acid-rich oil on cardiovascular risk factors in healthy male subjects. Atherosclerosis 193.1 : 159-167.
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Is 1000 Mg Of Fish Oil Too Much
For reference, a typical 1,000-mg fish oil softgel generally contains about 250 mg of combined EPA and DHA, while one teaspoon of liquid fish oil packs in around 1,300 mg. According to the European Food Safety Authority, omega-3 fatty acid supplements can be safely consumed at doses up to 5,000 mg daily .
Fish Oil Lowers Cholesterol Naturally And Safely Here’s Proof
For more evidence on the extraordinary benefits of fish oil in regards to reducing cholesterol and triglyceride levels – and for the prevention of heart disease – take a look at some of these exciting quotes from various well respected natural health authors
“The omega-3 fatty acid-rich oils have been shown in hundreds of studies to lower cholesterol and triglyceride levels, including many studies in diabetics. The omega-3 fatty acids are being recommended to treat or prevent not only high cholesterol levels, but also high blood pressure, other cardiovascular diseases, cancer, autoimmune diseases like multiple sclerosis and rheumatoid arthritis, allergies and inflammation, eczema, psoriasis, and many others.”
– Textbook of Natural Medicine 2nd Edition Volume 2 by Michael T. Murray, ND
“The ability of omega-3 fatty acids to significantly reduce the risk of sudden cardiac death by 45 percent was demonstrated in the GISSI Prevention study, in which more than eleven thousand patients participated. A recent review of the use of omega-3 fatty acids in the treatment of hypertension found that omega-3s protect against stroke and reaffirmed that the cardioprotective benefits of omega-3 fatty acids are related to their ability to improve blood pressure, vascular function, lipid metabolism, inflammation, and cardiac function.”
– What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease by Steven V. Joyal
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Which Is Better For High Cholesterol: Fish Oil Or Flaxseed Oil
Fish oil and flaxseed oil provide high quantities of essential fatty acids. Fish oil contains eicosapentaenoic acid — EPA — and docosahexaenoic acid — DHA — which are used directly for such functions as production of healthy cell membranes and to reduce inflammation. Flaxseed oil contains alpha linolenic acid — ALA — which your body converts into EPA and DHA. The relative merits of flaxseed oil and fish oil for reducing cholesterol is an unfolding story with much research and popular interest.
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Fish oil reduces inflammation and shows greater cardioprotective effects than flaxseed oil, according to a study published in the February 2009 issue of the journal “Cardiovascular Research.” In the study on laboratory animals, diets containing 0.7 percent, 2.3 percent or 7 percent fish oil or flaxseed oil produced improved heart function in the left ventricle of the heart, which pumps blood out to the body, and decreased levels of some markers of inflammation. Fish oil also increased production of the anti-inflammatory hormone adiponectin.
In a study that compared flaxseed oil, olive oil, fish oil and soy oil, fish oil resulted in lower total cholesterol, high density lipoprotein cholesterol and triglycerides than the other oils. Flaxseed oil produced less activation of white blood cells, which is thought to be associated with arterial plaque formation. The study on laboratory animals was published in the June 2010 journal “Acta Chirurgica Brasileira.”
What Happens If I Take Omega
Various health organizations recommend that people consume no more than 3g of omega 3 per day due to its potential to reduce immunity. Blood thinning and bleeding time can also be increased by taking omega 3 supplements in high doses. It is possible to become toxic if you consume a high amount of vitamin A in omega 3.
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Is It Good To Take Omega
Omega-3 intake should not exceed a certain upper limit. The FDA has recommended that people take no more than 3 grams of DHA and EPA per day, according to the National Institutes of Health. Scientists say omega-3 can reduce the function of the immune system over time because it lowers the bodys inflammatory response.
How To Lower Cholesterol The Bottom Line
So some foods, dietary and even lifestyle changes can make a difference to your cholesterol levels.
All of these simple remedies have been shown to be useful ways to lower cholesterol:-
- get some regular exercise
- cut sugar out of your diet
- get your weight down to a healthy level
- take a quality Omega 3 supplement
- try and reduce stress in your life
- eat more soluble fibre
Sometimes the answers can be quite simple. Deep down we tend to know what is generally good for our health and what isnt. So doing more of the good stuff and less of the couch surfing eating junk food can benefit all areas of our health.
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