Top 5 Omega-3 Sources to Lower Cholesterol
Lisa Nelson, RD, LN | Oct 3, 2012
Omega-6 fatty acids, which come from foods such as corn oil, beef and chicken) need not be eliminated from your diet; rather, you should aim to achieve a ratio of 4:1 or 1:1 omega-6 to omega-3. In order to attain this ratio, you might need to increase your omega-3 intake.
Eat fish at least twice a week
Recent research shows there are health benefits linked to an omega-3 known as DHA. Fish is a great source of DHA and has the highest content of omega-3 fatty acids include salmon, sardines, trout, herring and tuna. Be mindful of the mercury content of some saltwater fish, including tuna, especially if you are pregnant.
Take a fish oil supplement
The standard dosage of fish oil supplements for healthy individuals is generally 500 mg per day, although dosage can vary depending on individuals’ health conditions. This site has a complete list of health conditions and the daily fish oil dose for each, and it may be a helpful reference for you and your doctor.
Add flaxseed to your diet
You can buy flaxseed two different ways - whole seed or ground. Flaxseed is high in fiber, so by ingesting whole flaxseed you have increased your fiber intake, which is beneficial, but in order for the body to utilize omega-3 acids, flaxseed must be ground. Try adding flaxeed to sauces, oatmeal and yogurt.
Take a flaxseed oil supplement
Flaxeed oil supplements provide the omega-3 fatty acid known as ALA. ALA is not as effective as DHA and EPA at lowering cholesterol but still results in an improved ratio of omega-3 to omega-6.
Add omega-3 nut and seed sources to your daily intake
Good sources of omega-3 fatty acids are walnuts, pumpkin seeds, Brazil nuts and sesame seeds. Nuts are high in calories, so watch your intake. If you gain weight, you’re not doing your heart any favors!