Eating nutritional food plays a pivotal role in lowering bad cholesterol levels. Studies have shown that consuming fish oil protects your heart and also helps to keep cholesterol levels down. Fish oil, also known as omega-3 fatty acids, is mainly found in fish and nutritional supplements. These polyunsaturated fats are believed to lower blood pressure and improve the levels of good cholesterol in your body. When eaten in place of fatty meats, fish can also decrease LDL cholesterol.
Study results
According to a study carried out by the University of South Australia, taking a dose of omega-3 fish oil on a daily basis alongside regular exercise helps you to lose more weight than fish oil or exercise alone. Maintaining a healthy weight goes a long way towards lowering cholesterol. The study included a large group of obese and overweight adults with a metabolic syndrome and higher risk of heart problems. These participants performed light to moderate aerobic exercises three times a week for three months. Those who exercised and took fish oil lost more fat in comparison to those who only exercised or had fish alone.
The fatty acids in omega 3 fish oil can switch on the enzymes responsible for burning body fat, however they also need something, such as exercise, to boost the body’s metabolic rate and burn fat. Other studies have revealed that taking 900mg of omega-3 fatty acids on a daily basis caused a four per cent reduction in triglyceride levels after 24 weeks. On average, two to four grams was the most effective dosage used in the majority of studies, resulting in an average drop in triglycerides of 20 to 50%.
How much daily fish oil should I take?
Omega-3 fatty acids are available to purchase at pharmacies and nutritional stores. They can also be obtained via prescription. Provided you perform regular exercise during the week, eating just one gram of omega-3 fatty acid a day will help to keep your cholesterol levels down. Though omega-3 supplements can be a great addition to your diet, you shouldn’t stop eating fish altogether. Eating fatty fish can be very healthy for your heart and body weight. The types of fish with the most omega-3 fatty acids include, mackerel, salmon, tuna, sardines and halibut.
Don’t forget to eat fish too
Cooking fish the right way is important to reap its full health benefits. Don’t eat too many frozen fish sticks and try to avoid breaded or fried fish as much as possible, as these contain a lot of trans fats and saturated fats. Another way to decrease the nutritional value of fish is by adding excess butter or lard to it. Baking, boiling and grilling are the three best ways to cook fish.