Here’s how to lower your triglycerides level by 25-40%
Omega-3 polyunsaturated fatty acids (PPAs) are a key component of a heart-healthy diet. For patients without clinical cardiovascular atherosclerotic disease, two or more servings of fatty fish per week are recommended to obtain an adequate intake of omega-3 AGP. If this is not possible, dietary supplementation with fish oil may be a reasonable solution. Supplementation with omega-3 AGP capsules has 2 distinct but overlapping roles: the treatment of hypertriglyceridemia and the prevention of cardiovascular events. Omega-3 AGPs from marine derivatives reduce triglycerides and have pleiotropic effects, including decreased inflammation, improved atheroma plaque composition and stability, and altered cell membranes.
Polyunsaturated fatty acids fall into 2 major classes: omega-3 and omega-6 and differ from saturated and monounsaturated fatty acids by including two or more double bonds between the carbon atoms in the fatty acid chain.
The main dietary sources of omega-6 (predominantly linoleic acid) include nuts, crop seeds and vegetable oils. The content of omega-3 polyunsaturated fatty acids in fish depends on their diet and the environment. Compared to warm-water fish, cold-water fish accumulate a higher level of omega-3, which helps them adapt to lower temperatures. Fatty acid levels in fish can vary between species raised in the wild and those raised on the farm. Fish with a high fat content are mackerel, salmon, herring, sardines and bluefin tuna.
The adequate intake of omega-3 recommended by the Board of the Institute of Medicine is 1.6 g/day for men and 1.1 g/day for women over 19 years of age. Everywhere we hear that it is imperative to have in the weekly diet an average of 2 servings of fish per week (150gr).
Statistics show that fish oil supplements are the most commonly consumed non-vitamin, non-mineral and natural products by adults. The Food and Drug Administration classifies fish oil not as a supplement, but as food. Observational studies have shown that a higher dietary intake of either fatty fish or omega-3 fatty acids is associated with fewer cardiovascular events and that a circulating concentration of EPA or DHA is inversely correlated with cardiovascular risk. Supplementation with omega-3 polyunsaturated fatty acids may reduce the risk of CV disease in some patients.
The findings of this study show that omega-3 polyunsaturated fatty acids in doses of 2-4g/day usually decrease blood triglyceride levels by 25-40%. We recommend that you try as many fish as possible that contain omega-3 polyunsaturated fatty acids, and as an aid in this regard, we recommend the Dahna app, which you can download for free from the AppStore or Google Play.