Do you have high cholesterol and wonder if omega-3 can help? Or are you just curious about exactly what omega-3 does for your cholesterol or your lipid levels? In this blog, we’ll explain what omega-3 can and cannot do for your cholesterol. You’ll also get practical tips for maintaining healthy cholesterol levels and a balanced lipid profile.
What exactly is cholesterol?
Before we look at omega-3, it’s helpful to understand what cholesterol is. Cholesterol is a fat-like substance that your body produces on its own and that you also get from your diet. The relationship between cholesterol and diet is important: what you eat affects your lipid profile.
You need it for all kinds of processes, such as producing hormones and building cell walls. It only becomes a problem if you have too much of certain types of cholesterol in your blood. That can lead to health problems.
The Difference Between “Good” and “Bad” Cholesterol
The two main types of cholesterol are HDL and LDL. You may have seen these terms on a cholesterol test.
LDL cholesterol
LDL transports cholesterol from the liver to your tissues. When your LDL cholesterol is too high, excess LDL cholesterol can build up in the artery walls. This can make blood flow less smoothly. That is why high LDL levels are also referred to as “bad cholesterol.”
HDL cholesterol
HDL does exactly the opposite. It helps transport excess cholesterol from your tissues and blood vessels back to the liver, where it is further processed. A higher HDL level is therefore considered beneficial for normal heart function and blood flow. HDL is also known as “good cholesterol.”
| Characteristic | HDL (good cholesterol) | LDL (bad cholesterol) |
| Meaning | High-Density Lipoprotein | Low-Density Lipoprotein |
| Position | Transports excess cholesterol to the liver | Transports cholesterol to tissues |
| Effect on the body | Supports a healthy fat balance | Can accumulate in blood vessels |
| Effect on blood flow | Supports normal blood flow | May adversely affect blood flow |
| Health Profile | A higher value is favorable | A value that is too high is undesirable |
Lowering Cholesterol: What Can You Do on Your Own?
If you have high cholesterol or find out during a checkup that your cholesterol is slightly too high, many people look for ways to keep their cholesterol under control.
Important to know: Healthy cholesterol starts with lifestyle.
Consider:
- adjust your diet
- get more exercise
- maintain a healthy weight
- Check your cholesterol regularly
A healthy diet supports a balanced fat profile and contributes to good blood flow.
Does omega-3 lower cholesterol?
Yes, but it's important to know that there are different types of omega-3 fatty acids. And they don't all work the same way.
The three best-known ones are:
- ALA (alpha-linolenic acid)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
And when it comes to cholesterol, one of these three plays the leading role.
ALA: The Omega-3 Fatty Acid for Cholesterol
The only omega-3 with a specific cholesterol claim is ALA (alpha-linolenic acid).
Alpha-linolenic acid (ALA) helps maintain normal blood cholesterol levels*.
The beneficial effect is achieved with a daily intake of 2 grams of ALA. ALA occurs naturally in plant-based sources such as flaxseed, chia seeds, and walnuts. Flaxseed oil is actually one of the richest natural sources of ALA, making it a great addition to a healthy diet.
And what about EPA and DHA?
EPA and DHA (from fish and algae) work differently.
They do not have a direct cholesterol claim, but:
- help maintain normal blood fat levels*
- contribute to the normal functioning of the heart*
- help maintain normal blood pressure* (at higher doses)
This means that EPA and DHA do not specifically target cholesterol, but rather other components of your lipid profile. In this way, they help maintain a balanced lipid profile in the blood and contribute to normal heart function.
Thanks to this broader range of benefits, EPA and DHA make a valuable contribution to your overall fat profile. At Arctic Blue , we’ve chosen to combine these beneficial fatty acids. We do this by blending flaxseed oil with algae oil in this product.
How can you maintain healthy cholesterol levels and improve blood flow?
Do you want to improve your cholesterol and triglyceride levels? It’s not just about omega-3—it’s about your overall diet and lifestyle. Follow these practical tips to ensure you’re getting healthy fats:
- Eat fatty fish twice a week: choose fish such as salmon, mackerel, or herring. These are rich in natural omega-3 fatty acids, which help maintain normal blood lipid levels*. Not a fan of fish? Then you can also opt for a high-quality omega-3 supplement in the form of fish oil or algae oil.
- Add plant-based omega-3s: such as flaxseed, chia seeds, or walnuts. Flaxseed (oil), in particular, is rich in ALA, the omega-3 fatty acid that’s good for cholesterol*.
- Eat nuts more often: a handful of unsalted nuts as a snack is much better than cookies or chips. Walnuts, almonds, and hazelnuts are full of healthy fats.
- Get more exercise: this might just be the best tip! Exercise raises your HDL cholesterol (the “good” kind) and lowers your triglycerides. Even just a half-hour walk a day helps a lot. And it doesn’t have to be perfect—any kind of exercise counts.
Limit processed foods: the more a product is processed, the more unhealthy fats it often contains. Choose fresh ingredients more often and prepare your own meals. That way, you’ll have control over the types of fats you consume.
EPA and DHA: Support for Your Lipid Profile and Heart
EPA and DHA (from fish and algae) work differently. These fatty acids are found in fish oil and algae oil, among other sources.
She:
- help maintain normal blood fat levels*
- contribute to the normal functioning of the heart*
- help maintain normal blood pressure* (at higher doses)
Would you like to learn more about these fatty acids? Then read more about EPA and DHA and their role in your body.
This means that EPA and DHA do not specifically target cholesterol, but they do contribute to a balanced fat profile and healthy blood.
Because of this broader range of benefits, they play a role in the overall picture of your lipid levels and general health.
Consistency is key to keeping cholesterol under control
You can't build a healthy fat profile in a single day. It's all about consistency in your diet and lifestyle.
If you choose to take omega-3 in supplement form, it's important to continue taking it regularly to support your fat balance.
At Arctic Blue , you can therefore also choose an affordable subscription. That way, you’ll automatically receive your omega-3 products when you need them and can continue to work consistently toward maintaining healthy cholesterol levels.
In conclusion: Does omega-3 help lower cholesterol?
Omega-3 can be a valuable aid in managing your lipid profile, especially if you choose ALA.
ALA helps maintain normal blood cholesterol levels*.
EPA and DHA help maintain healthy blood lipid levels and support normal heart function*.
Together, these fatty acids help maintain a balanced fat profile and keep cholesterol under control as part of a healthy lifestyle.
Do you have any questions about omega-3? Check out our blog post on the 10 most frequently asked questions about omega-3
Omega-3 and Cholesterol: The Perspective of Arctic Blue
When Arctic Blue we look beyond a single fatty acid. For healthy cholesterol levels and a strong lipid profile, it’s the combination that matters.
That’s why we combine plant-based ALA from flaxseed oil with EPA and DHA from algae oil. This way, you support not only your cholesterol levels but also your heart health and fat balance—all in one formula.
Our nutrition specialists have carefully formulated this combination based on scientific insights and practical applicability. This way, you can be sure you’re using a product that fits into a healthy lifestyle.
Want to know which omega-3 is best for you? Then use the product selector.
*Health claims approved by the EFSA. Health claims approved by the EFSA. The beneficial effects are obtained with a daily intake of 250 mg of EPA and DHA (for heart health), 2 grams of EPA and DHA (for triglyceride levels), 3 grams of EPA and DHA (for blood pressure), and 2 grams of ALA (for cholesterol).
