Do you have a cholesterol level that is too high and are you wondering whether omega-3 can help you? Or are you simply curious about what exactly omega-3 does for your cholesterol or your fat values? In this blog we explain what omega-3 can and cannot do for your cholesterol. You will also get practical tips for healthy cholesterol and a balanced fat profile.
What exactly is cholesterol?
Before we look at omega-3, it is useful to understand what cholesterol is. Cholesterol is a fat-like substance that your body produces itself and that you also get through food. The relationship between cholesterol and diet is important: what you eat affects your fat profile.
You need it for all kinds of processes, such as making hormones and cell walls. It only becomes a problem when you have too much of certain types of cholesterol in your blood. Then health problems can arise.
The difference between ‘good’ and ‘bad’ cholesterol
The two main types of cholesterol are HDL and LDL. You may have seen these terms at a cholesterol check.
LDL cholesterol
LDL transports cholesterol from the liver to your tissues. When your LDL cholesterol is too high, excess LDL cholesterol can accumulate in the vessel wall. This can make blood flow less smooth. That is why an LDL value that is too high is also called the 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 value is therefore seen as beneficial for the normal functioning of the heart and blood flow. HDL is also called the good cholesterol.
| Characteristic | HDL (good cholesterol) | LDL (bad cholesterol) |
| Meaning | High Density Lipoprotein | Low Density Lipoprotein |
| Function | Carries excess cholesterol to the liver | Transports cholesterol to tissues |
| Effect on the body | Supports a healthy fat balance | Can accumulate in blood vessels |
| Influence on blood flow | Supports normal blood flow | Can negatively affect blood flow |
| Health picture | A higher value is favorable | A value that is too high is unfavorable |
Lowering cholesterol: what can you do yourself?
When you have high cholesterol or notice that your cholesterol is slightly too high at a check-up, many people look for ways to keep their cholesterol under control.
Important to know: healthy cholesterol starts with lifestyle.
Think of:
- adjusting your diet
- moving more
- keeping your weight in balance
- checking 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 is important to know that there are different types of omega-3 fatty acids. And they do not all work in the same way.
The three best known are:
- ALA (alpha-linolenic acid)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
And when we look at 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) contributes to the maintenance of normal blood cholesterol levels*.
The beneficial effect is obtained with a daily intake of 2 grams of ALA. ALA occurs naturally in plant sources such as flaxseed, chia seed and walnuts. Flaxseed oil is even one of the richest natural sources of ALA, which makes it a nice addition within a healthy diet.
And what about EPA and DHA?
EPA and DHA (from fish and algae) work in a different way.
They do not have a direct cholesterol claim, but:
- contribute to the maintenance of normal blood fat levels*
- contribute to the normal function of the heart*
- contribute to the maintenance of normal blood pressure* (at a higher dose)
This means that EPA and DHA are not specifically aimed at cholesterol, but at other parts of your fat profile. In this way they support a balanced fat profile in the blood and contribute to the normal function of the heart.
Through this broader support, EPA and DHA make a valuable contribution to the overall picture of your fat values. At Arctic Blue, we choose to combine these good fatty acids. We do this by combining flaxseed oil with algae oil in this product.
How do you achieve healthy cholesterol and better blood flow?
Do you want to improve your cholesterol and fat values? Then it is not just about omega-3, but about your entire diet and lifestyle. With these practical tips you ensure healthy fats in your body:
- Eat oily fish twice a week: choose fish such as salmon, mackerel or herring. These are full of natural omega-3 fatty acids that are good for maintaining normal blood fat levels*. Not a fish lover? Then you can also choose a quality omega-3 supplement in the form of fish oil or algae oil.
- Add plant-based omega-3: think of flaxseed, chia seed or walnuts. Especially flaxseed (oil) is rich in ALA, the omega-3 fatty acid that is 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.
- Move more often: this may well be the best tip! Exercise increases your HDL cholesterol (the good one) and lowers your triglycerides. Even half an hour of walking a day helps enormously. And it does not have to be perfect: every form of movement counts.
Limit processed foods: the more processed a product is, the more bad fats it often contains. Choose fresh ingredients more often and prepare your own meals. That way you have control over which fats you consume.
EPA and DHA: support for your fat profile and heart
EPA and DHA (from fish and algae) work in a different way. You find these fatty acids in fish oil and algae oil, among others.
They:
- contribute to the maintenance of normal blood fat levels*
- contribute to the normal function of the heart*
- contribute to the maintenance of normal blood pressure* (at a higher dose)
Do you want to know more about these fatty acids? Then read more about EPA and DHA and their role within your body.
This means that EPA and DHA are not specifically aimed at cholesterol, but do contribute to a balanced fat profile and healthy blood.
Through this broader support, they play a role in the overall picture of your fat values and general health.
Consistency is the key to keeping cholesterol under control
You do not build a healthy fat profile in one day. It is about consistency in diet and lifestyle.
Do you choose to use omega-3 through a supplement? Then it is important to keep using it regularly to support your fat balance.
At Arctic Blue you can therefore also choose an affordable subscription. That way you automatically receive your omega-3 products when you need them and you keep working consistently on healthy cholesterol.
Finally: does omega-3 help with cholesterol?
Omega-3 can be a valuable support for your fat profile, especially when you choose ALA.
ALA contributes to the maintenance of normal blood cholesterol levels*.
EPA and DHA support blood fat levels and the normal function of the heart*.
Together, these fatty acids contribute to a balanced fat profile and keeping cholesterol under control as part of a healthy lifestyle.
Do you still have questions about Omega-3? Check out our blog about the 10 most frequently asked questions about Omega-3
Omega-3 and cholesterol: the Arctic Blue vision
At Arctic Blue we look beyond a single fatty acid. For healthy cholesterol and a strong fat profile, it is precisely the combination that counts.
That is why we combine plant-based ALA from flaxseed oil with EPA and DHA from algae oil. This way you support not only your cholesterol, but also your heart and fat balance in one formula.
Our nutrition specialists have carefully composed this combination based on scientific insights and practical applicability. So you can be sure you are using a product that fits within a conscious lifestyle.
Do you want to know which omega-3 suits you best? Then use the product finder.
*Approved health claims from the EFSA. Approved health claims from the EFSA. The beneficial effects are obtained with a daily intake of 250 mg of EPA and DHA (for the heart), 2 grams of EPA and DHA (for triglyceride levels), 3 grams of EPA and DHA (for blood pressure), 2 grams of ALA (for cholesterol).
