lower risks of cardiovascular disease. EPA and DHA have a mixed effect on cholesterol. DHA has been shown to not lower high-density lipoproteins (HDL – good cholesterol), but might actually raise low-density lipoproteins (LDL – bad cholesterol). But oddly enough DHA has been shown to increase a subclass of HDL by 16%. (Don’t feel bad if you didn’t know there was HDL subclasses; neither did I.) Customers have told me that their cholesterol has gone down after taking supplements high in DHA and EPA, but there are few studies that show this. There have been studies that have shown that Omega-3 oils can lower triglycerides by 20%.
Taking extra EFA may not be for everyone. There may be some side effects seen when taking fish oil capsules; mainly upset stomach, nausea, diarrhea and ‘fishy burps’. Doses of 3 grams, or less, appear to be safe. People who are taking |
prescription medications to thin their blood, such as warfarin, should speak with their Doctor before taking EFAs supplements. These supplements can thin your blood and may cause bleeding complications. Another major concern is that cod and halibut liver oils contain high amounts of vitamin A and D. Taking too much vitamin A can cause nausea, vertigo, headaches, and is not recommended during pregnancy. Vitamin D is well tolerated, so ingesting too much from these fish oils is unlikely. Ask your Peoples Pharmacist if taking a fish oil supplement is right for you.
So what is the best way to lower your cholesterol? The American Heart Association wrote, “Saturated fats and trans fats are the main dietary factors in raising blood cholesterol.” Saturated fats generally come from animal products and palm and coconut oils. Trans fats mainly come from processed foods, look for the phrase “partial |
ly hydrogenated vegetable oils.” Exercise and weight loss can lower LDL cholesterol and raise HDL cholesterol. Reducing the amount of refined carbohydrates (sugar) in your diet, while increasing your dietary fiber intake can also help. Supplements can help, if the above measures have not. Supplements that may help include; niacin, garlic, soy products and plant sterols. These dietary recommendations should apply to you your children and grandchildren as well. While writing this, I came across a frightening article detailing the increased occurrence of cardiovascular disease in children. So eat right, watch your weight and get plenty of exercise; someone is watching your example.
Written By Ian Lloyd, Pharmacist & Chartered Herbalist
Peoples Pharmacy, Victoria |
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