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Omega 3 And Triglycerides

Fat is perhaps the most misunderstood nutrient that humans regularly consume. Long vilified by the media, many people try to avoid consuming fat whenever possible, as countless horror stories have been published saying that it does everything from making people gain weight to causing many other health issues. This is equally true of other buzzwords linked to fat too, such as lipids, omega 3, and triglycerides.

However, while there are certain types of fat that are detrimental to human health and should be avoided, such as trans fats, other, healthy fats are actually essential nutrients that our bodies need to get enough of to stay healthy and function at an optimal level. The problem is most people just see fat as fat and have no idea how to tell one type from another or determine what they actually do.

Well, in today’s article, we are going to help you change that. We will examine one of the healthiest fats you’ll find in omega 3 and show you just how it compares to other fats and what effect it has on your triglyceride levels. This should hopefully stop fat from being treated like a dirty word and enable you to start making the most of all the health benefits that getting a sufficient amount of healthy fat each day can offer.

Table of Contents

What Are Omega 3s?

Omega 3s are a type of healthy, essential fatty acid and polyunsaturated fat that countless clinical studies have proven are one of the most beneficial nutrients for humans to consume. As our bodies can’t produce them naturally, we must get them from supplements or the foods we eat in our diet.

The list of health benefits omega 3s are capable of producing is extensive and includes reducing inflammation, joint pain, and blood sugar and cholesterol levels, improving brain, eye, and heart health, repair and functions, promoting weight loss, relieving anxiety, depression, and stress, enhancing muscle recovery and exercise performance, and helping prevent or treat a variety of different diseases and health conditions [1].

We recently published not one but two articles covering all these benefits of omega 3s for anyone who wants to read about them in greater depth.

The Types And Sources Of Omega 3s

Omega 3s come in three different forms, which are ALAs (alpha-linolenic acid), EPAs (eicosapentaenoic acid), and DHAs (docosahexaenoic acid). All 3 of these function in slightly different ways, but EPAs and DHAs are generally considered the most beneficial types for humans. They can all be found in slightly different sources too, although some sources contain more than one type of omega 3.

Alpha linoleic acid is found mainly in plant sources like flaxseeds, chia seeds, walnuts, and certain oils, such as flaxseed oil. Eicosapentaenoic acid is found in fatty or oily fish like salmon, mackerel, and sardines, as well as fish oil supplements, and is particularly well-known for its anti-inflammatory effects. Docosahexaenoic acid is also found in fatty fish, as well as some types of algae, and it’s said to be especially important for brain and eye health and functions.

Other foods that contain omega-3s include beans, nuts, pulses, and certain plants, such as seaweed, although the quantity present varies wildly from one source to the next.

What Are Triglycerides?

Triglycerides are a type of fat or lipid that is found in your blood. They are the most common form of fat in the body and serve as one of our main energy sources. When you eat any type of food, your body converts any extra calories that have not been used as fuel into triglycerides, which are then stored in fat cells for later use. It seems to do this at a higher rate with carbohydrates and fats than it does with other nutrients.

Chemically, a triglyceride is made of three fatty acids attached to a glycerol molecule. When your body needs energy, it breaks down these triglycerides and releases the fatty acids they contain into the bloodstream in a form that is able to be used by cells.

In most adults, healthy triglyceride levels in the blood are usually below 150 milligrams per deciliter (mg/dL). High levels of triglycerides, which usually include anything above 200 mg/dL, can increase your risk of heart disease, heart attacks, strokes, and certain other health conditions, such as type 2 diabetes, especially if the issue is also accompanied by other risk factors like high cholesterol or obesity.

The most common causes of high triglyceride levels include a poor diet, especially one high in sugar or alcohol, lack of physical activity, obesity, and certain medical conditions, including diabetes and hypothyroidism. Rectifying any of these issues can quickly help most otherwise healthy people restore their triglyceride levels to normal. The more changes you make, the quicker you will see improvements [2].

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What Is The Relationship Between Omega 3 And Triglycerides?

Despite both technically being types of fat, omega 3 and triglycerides are not the same as one another. That said, omega-3 fatty acids do have a beneficial relationship with triglycerides. Research shows that omega-3s can help lower triglyceride levels in the blood, which, as we have already established, can be important for your health.

Clinical trials have proven that omega-3 fatty acids can lower triglyceride levels by as much as 15-30% in people with high levels, with EPA and DHA seeming to be the most beneficial omega-3 in this regard. Beyond their simple nutritional value, omega 3s help lower triglycerides by reducing the liver’s production of very-low-density lipoproteins (VLDL), which are particles that transport triglycerides in the blood, as well as by making the triglycerides that are present easier for the body to break down.

This makes taking omega-3s one of the best ways to improve your triglyceride levels and your overall health at the same time. This is especially true if you combine their intake with other lifestyle changes, like adopting a healthy, balanced diet, exercising, and controlling your weight [3].