One of the most frequently asked questions about omega-3s is: Do they lower cholesterol? The short answer is no, omega-3s do not significantly lower total or LDL cholesterol. However, that doesn’t mean they’re not incredibly valuable for heart health.
Instead of focusing solely on cholesterol, omega-3 fatty acids—especially EPA and DHA—help reduce triglycerides, support healthy blood pressure, and improve your Omega-3 Index, all of which are powerful markers of cardiovascular well-being.
Understanding Cholesterol and Its Role in Heart Disease
What Is Cholesterol?
Cholesterol is a fat-like substance produced naturally by the liver. It plays an essential role in hormone production, vitamin D synthesis, and building healthy cells. But problems arise when too much low-density lipoprotein (LDL) cholesterol accumulates in the blood, leading to plaque buildup in arteries.
Over time, this buildup restricts blood flow and increases the risk of heart attack or stroke. While your body makes all the cholesterol it needs, today’s high-fat, processed diets often push levels dangerously high.
Why Cholesterol Alone May Not Tell the Whole Story
For decades, managing cholesterol has been the foundation of heart disease prevention. Medications like statins and procedures like stents became the norm. However, newer research questions whether LDL cholesterol is a reliable stand-alone indicator for cardiovascular risk.
A 2023 review of current literature found that while high cholesterol contributes to heart disease, other markers—such as triglyceride levels, inflammation, and the Omega-3 Index—may be more predictive.
What Omega-3s Actually Do for Your Heart
Omega-3s and Triglycerides
Triglycerides are another form of blood fat. They store unused calories and provide energy between meals. High levels—especially above 200 mg/dL—are associated with a higher risk of atherosclerosis, heart attack, and stroke.
Fortunately, omega-3s are proven to reduce triglycerides. A 2009 meta-analysis showed that EPA and DHA significantly lowered triglyceride levels, without reducing total or LDL cholesterol. This makes omega-3s a valuable tool in managing cardiovascular health.
Omega-3s and Blood Pressure
According to the American Heart Association, high blood pressure (hypertension) can silently damage arteries, increasing the risk of cardiovascular events. Omega-3s can help interrupt this cycle.
A study in the American Journal of Hypertension found that omega-3 intake was as effective in lowering blood pressure as lifestyle changes like reducing alcohol or increasing exercise.
Another study published in Hypertension (2023) revealed that healthy young adults with higher Omega-3 Index scores had significantly lower systolic and diastolic blood pressure than those with low omega-3 levels.
The Omega-3 Index: A Better Risk Indicator
What Is the Omega-3 Index?
Proposed by Dr. Bill Harris, the Omega-3 Index measures the percentage of EPA and DHA in red blood cells. Unlike cholesterol, it offers a stable, reliable picture of long-term omega-3 status.
The risk zones are:
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High risk: <4%
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Intermediate risk: 4–8%
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Low risk (ideal): >8%
Higher Omega-3 Index scores have been associated with reduced risk of sudden cardiac death, better heart rhythm, and healthier aging. It’s also a marker that you can actively improve with diet and supplementation.
Why It May Be More Relevant Than LDL Cholesterol
Dr. Harris and his colleagues have shown that the Omega-3 Index meets key criteria for a valid risk factor: it's modifiable, measurable, independent of other factors, and linked to real-world outcomes. As such, some researchers now argue that it should be considered just as important—if not more so—than cholesterol in cardiovascular screening.
Supporting Your Heart with Omega-3-Rich Foods and Supplements
How to Increase EPA and DHA
To raise your Omega-3 Index and support heart health:
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Eat more fatty fish like salmon, sardines, mackerel, and albacore tuna
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Choose omega-3-fortified foods (e.g., enriched eggs, milk, and peanut butter)
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Take a high-quality omega-3 supplement
While fish is an excellent source of EPA and DHA, not everyone eats enough to reach therapeutic levels. That’s where supplementation comes in.
Ballstad Omega-3: A Trusted Partner in Cardiovascular Health
If you're looking to lower your triglycerides, support healthy blood pressure, and increase your Omega-3 Index, Ballstad Omega-3 offers a convenient, pure, and effective solution.
Made from sustainably sourced fish and refined for maximum purity, Ballstad Omega-3 delivers concentrated doses of EPA and DHA to:
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Promote heart and brain health
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Reduce inflammation
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Improve blood lipid profiles
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Support optimal Omega-3 Index levels
Whether you’re already managing cholesterol or just looking to improve your heart health naturally, Ballstad Omega-3 is a smart choice.
Conclusion: Rethink the Role of Omega-3s in Heart Health
Omega-3s may not lower cholesterol—but they do improve other critical markers that strongly impact your cardiovascular risk. By lowering triglycerides, supporting healthy blood pressure, and increasing your Omega-3 Index, EPA and DHA offer robust heart-protective benefits.
Cholesterol is only one piece of the puzzle. Consider a broader approach to cardiovascular care—one that includes tracking your Omega-3 Index and incorporating more omega-3s into your daily routine.
Choose Ballstad Omega-3 to support a healthier heart—beyond the numbers.
