Does Fish Oil Benefit Cholesterol?

Fish oil is a rich source of heart-health-promoting fatty acids, but does fish oil benefit cholesterol balance?

While taking fish oil may support a balanced lipid profile and promote healthy blood cholesterol in some people, it may have little to no effect in others.

Discover the potential benefits of fish oils for cardiovascular health and learn why a high-carb diet is a primary cause for poor cholesterol control. 

What is fish oil?

Fish oil is extracted from fatty fish by mechanically pressing their flesh or removing the oils using various chemical solvents.

The majority of fish oil is derived from fatty fish species such as mackerel, salmon, herring, or anchovies, and fish oil supplements have become one of the most popular dietary supplements in the U.S.

Fish oil contains high concentrations of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty acids that offer numerous potential health benefits. 

While EPA and DHA are involved in regulating various physiological functions, the body can’t produce these fatty acids and has to rely on dietary intake to maintain optimal levels. 

Research published in Nutrition Journal found that most U.S. adults don’t meet their recommended intake of omega-3 fatty acids from dietary sources, leaving them at increased risk of inadequate levels.   

Watch the video below to learn about the role of fish oils in supporting cardiovascular health. 

Understanding cholesterol 

The link between dietary habits, cholesterol levels, and heart health is complex and often misunderstood.

Cholesterol is biologically important and plays a crucial role in cell membrane integrity, hormone synthesis, and vitamin D production.

Because of its chemical structure, cholesterol isn’t water-soluble and requires specialized transport proteins that carry it through the blood. 

The two main cholesterol-carrying proteins are low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. The impact of cholesterol on cardiovascular wellness largely depends on the type of lipoproteins it’s bound to. 

While LDL cholesterol is often referred to as bad cholesterol, HDL cholesterol supports heart function and circulatory health by strengthening the body’s capacity to remove LDL from the bloodstream.

It’s commonly believed that cholesterol-containing foods such as meat, dairy, seafood, and eggs raise cholesterol levels. 

However, a study published in Nutrients found that dietary cholesterol intake has no impact on blood cholesterol concentrations. 

In contrast, consuming foods with a high glycemic index, such as sugars, carbohydrates, and processed foods, can significantly impact cholesterol balance by increasing LDL cholesterol levels while reducing HDL cholesterol. 

Research published in Current Atherosclerosis Reports confirms the effects of carbohydrates on cholesterol levels and concludes, “Dietary carbohydrates, particularly simple sugars and starches, can increase LDL and plasma triglyceride concentrations. Low-carbohydrate diets may have the opposite effects.” 

Can fish oil benefit cholesterol?

While some research suggests that fish oil may support cholesterol balance, other studies fail to confirm these beneficial effects of taking fish oil supplementation.

Cholesterol metabolism is a complex process influenced by various factors, including dietary choices, lifestyle habits, overall health status, and genetic predisposition.

“A high-carb diet has been linked to poor cholesterol regulation,” says Dr. Berg. “However, many studies investigating the link between fish oil and cholesterol don’t consider the carbohydrate intake of the participants, which may partially explain the conflicting results.” 

Although EPA and DHA have been found to enhance the production of HDL cholesterol, their impact may not be potent enough to overcome the detrimental effects of a high-carb diet on lipid balance.

Taking a fish oil supplement and following a nutritious low-carb diet like Healthy Keto® can promote balanced blood lipid levels and support better body weight management, both of which are associated with improved metabolic functions, cardiovascular health, and blood pressure control.  

4 benefits of fish oil

Maintaining adequate EPA and DHA intake has been associated with many benefits for overall well-being, including cellular integrity, strong immune defenses, and inflammatory balance.

Here are four benefits of fish oil.

1. Supports cardiovascular health  

Regardless of whether fish oil intake benefits cholesterol levels, EPA and DHA may offer various other advantages for cardiovascular health.

A study published in Circulation found that fish oil supplementation has shown therapeutic potential in supporting cardiovascular health by promoting optimal blood vessel function and blood pressure control. 

In addition, EPA and DHA have natural blood-thinning properties, which support healthy blood flow, a vital component for circulatory health and the delivery of oxygen and nutrients to the body’s cells and tissues.

2. Promotes inflammatory balance 

EPA and DHA are classified as anti-inflammatory fatty acids, meaning that they support the body’s ability to balance inflammatory pathways and promote strong immune defenses.

Evidence published in the Journal of the American College of Nutrition found that fish oil’s anti-inflammatory effects may contribute to gut health, skin integrity, vascular functions, and hormonal balance.

3. Enhances cognitive health 

Omega-3 fatty acids play a role in maintaining central nervous system health and overall brain functions.

EPA and DHA have been found to support neuronal function, enhance neurotransmitter production, and promote the exchange of oxygen and nutrients in brain cells, all of which help maintain cognitive health and emotional well-being.

4. Supports skeletal health and joint comfort  

Because the body can convert EPA and DHA into anti-inflammatory compounds, fish oil supplements are a popular choice for those seeking to promote healthy joints and skeletal comfort.  

A study published in Rheumatology suggests that individuals who regularly take fish oil supplementation reported enhanced joint mobility, less discomfort, and overall improved well-being compared to those who didn’t take fish oil. 

Other sources of omega-3 fatty acids

Certain types of marine algae are the primary sources of EPA and DHA for oily fish species. This makes algae oils and extracts an excellent alternative omega-3 source to fish oil, especially for those following vegetarian or vegan diets.

Krill oil is considered an exceptional source of omega-3 fatty acids and contains EPA and DHA in phospholipid form, which is thought to be more readily absorbed than the fatty acids in fish oil. 

Alpha-linoleic acid (ALA) is another type of omega-3 fatty acid that can be converted into EPA and DHA. However, conversion rates vary significantly among individuals, and it’s not recommended to rely solely on ALA intake to promote optimal EPA and DHA levels.

ALA has been found to promote brain and heart function, support healthy vision, and play a role in skin health. 

These foods are rich sources of ALA:

• Flaxseed oil
• Chia seeds
• Walnuts
• Hemp seed oil
• Brussel sprouts
• Green leafy vegetables 

Downsides of fish oil

Fish oil supplementation is generally considered safe for healthy adults and not associated with adverse side effects if taken in appropriate doses.

However, EPA and DHA are blood thinners, and taking fish oil supplements can increase the risk of excessive bleeding in individuals taking anticoagulant drugs or those with bleeding disorders. 

In addition, fish oil may have blood-pressure-lowering effects, and taking fish oil supplements can cause dangerously low blood pressure if combined with anti-hypertensive medications.  

In some cases, fish oil supplements can have an unpleasant fishy aftertaste or cause bad breath, and taking fish oil with food can help minimize these issues.   

FAQ

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992162/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9143438/ 
3. https://link.springer.com/article/10.1007/s11883-005-0062-9 
4. https://pubmed.ncbi.nlm.nih.gov/8339414/
5. https://pubmed.ncbi.nlm.nih.gov/12480795/ 
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7494084/