Although the body needs cholesterol, but if the levels are excessive then it is not good for health. High cholesterol can increase the risk of heart disease and stroke. To overcome this, you can take medication to lower cholesterol levels. Another suggestion is to take fish oil supplements. Is it true that oil supplements can lower high cholesterol levels?
Can fish oil lower cholesterol?
Fish oil supplements are quite popular among people with heart disease, hypertension, and high cholesterol levels. Supplements containing omega 3 fatty acids are repeatedly tested for their effectiveness in managing a disease.
The Mayo Clinic says that taking fish oil supplements can help lower blood pressure. The use of omega 3 fatty acid supplements can also help reduce pain and morning stiffness in people with arthritis.
So, whether over-the-counter fish oil can also help lower cholesterol?
So far there has been no research that can prove the benefits of fish oil. In omega 3 fatty acid therapy, a doctor or nutritionist may prescribe this supplement. But the goal is not to lower cholesterol levels.
Medical professionals prescribe it to help reduce triglyceride levels by about 30-50% in people with triglyceride levels reaching 500 mg/dL, or in people at high risk of developing pancreatitis.
Triglycerides are often confused with cholesterol, but they are two different types of fat in the blood.
Triglycerides are unused fats that the body should use as energy. Meanwhile, cholesterol is fat that the body uses to build certain cells and hormones.
This cholesterol is then divided into good cholesterol (high-density lipoprotein) and bad cholesterol (low-density lipoprotein). For people with high cholesterol levels, their LDL levels exceed the limits they should and need to be managed so as not to cause atherosclerosis or heart attacks.
“The dosage of the active ingredients in over-the-counter fish oil is much less than the fish oil that doctors prescribe. Over-the-counter fish oil supplements may also contain large amounts of other saturated fats that can actually increase bad cholesterol," says Seth Martin, MD, a cardiologist at Johns Hopkins Medicine.
Natural ways to lower cholesterol other than fish oil
Instead of relying on over-the-counter omega 3 supplements to lower cholesterol levels, you are better off taking medication prescribed by your doctor.
If you want to take fish oil, it is better to consult with your doctor first. The doctor will adjust the dose and consider the possible side effects if you have other health problems.
Not only taking cholesterol-lowering drugs or supplements, there are actually quite powerful natural ways to help you control cholesterol levels, such as the following.
1. Fish consumption
Omega 3 fatty acids are fats that are obtained from food, because the body cannot produce them on its own. You can get enough of these fatty acids by eating fatty fish, such as tuna, salmon, herring, mackerel, or tilapia.
Well, the natural fish oil content of fatty fish can help lower cholesterol levels in the body. With the condition, how to process it must also be appropriate, namely using healthy oil if fried or steamed.
2. Increase fiber intake
Another tip to lower cholesterol levels apart from fish oil is to increase the consumption of fiber foods. This is because fiber can bind cholesterol and remove it from your body.
You can get your fiber intake from whole grains, nuts, vegetables, and fruits. Ideally, you need to meet 25-35 grams of fiber per day.
In addition to lowering cholesterol levels, dietary fiber can also prevent constipation and keep you full longer.
3. Be wise in choosing food
In order for the performance of drugs and fish oil supplements to be more optimal in lowering cholesterol levels, start replacing unhealthy fats (saturated fats) with healthy fats.
Saturated fats are most commonly found in palm oil and coconut oil, along with animal products such as beef, offal, chicken skin, or cheese. So, limit foods such as choosing low-fat cheese, consuming lean beef and chicken.
Replace the oil for frying with a healthier oil, such as olive oil or corn oil.
4. Exercise routine
If your diet is appropriate, the next step to perfect is an exercise routine. Doing physical activity can lower triglyceride levels and increase good cholesterol levels. If this physical activity is combined with a healthy diet, bad cholesterol levels can decrease.
Try to do this activity slowly, for example 30 minutes per day 5 times a week. You can increase the intensity as needed. However, do not force yourself if conditions are not healthy at that time.
Do not hesitate to consult a doctor to make a safe exercise plan to help manage your cholesterol levels.
Hello Health Group does not provide medical advice, diagnosis, or treatment.
