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Omega 3: Benefits, effect on Cholesterol

Published 21 July 2025

Omega-3 fatty acids do not have a significant effect on cholesterol levels. However, they can improve the overall blood lipid profile and thus make an important contribution to supporting heart and vascular health.

Omega 3: Benefits, effect on Cholesterol

Cholesterol is essential for the body. At the same time, unfavorable cholesterol levels can increase the risk of various cardiovascular diseases. It is therefore important to to take early measures to correct them. In addition to other factors, diet also plays a role in this context. Whether and how the polyunsaturated omega-3 fatty acids can help reduce cholesterol has already been investigated in numerous studies.

Omega-3 fatty acids & cholesterol values at a glance

What cholesterol levels are considered normal?

The ideal cholesterol levels depend on a person’s age and gender. Older people, for example, generally have a slightly higher cholesterol level than younger people. Young men have slightly higher values than women. With increasing age, these differences slowly balance out until the average values of women even exceed those of men.

To avoid health problems, the cholesterol level in adults should not exceed or fall below the following values:

What foods are high in cholesterol?

Cholesterol levels are only partially influenced by dietary intake. Nevertheless, you should be careful not to ingest too much of it with your food. Cholesterol is found in significant quantities only in animal-based foods.

Cholesterinreiche Lebensmittel

Foods with a high cholesterol content include, for example:

What are omega-3 fatty acids?

Omega-3 is a group of polyunsaturated fatty acids. They are essential nutrients. The body is therefore entirely dependent on a regular dietary intake. There are several types of omega-3 fatty acids.

The three most important types for humans are:

  1. Docosahexaenoic acid (DHA) is particularly found in oily fish. It is an important component of cell membranes and makes up the majority of omega-3 fatty acids in the retina and brain.
  1. Eicosapentaenoic acid (EPA) is also found in fatty sea fish. This omega-3 fatty acid is important, among other things, as a starting material from which the body forms eicosanoids and DHA.
  1. Alpha-linolenic acid (ALA) is found in plants. The body can convert this omega-3 fatty acid into docosahexaenoic acid and eicosapentaenoic acid. This is especially relevant for people who don’t eat fish.

What does the body need omega-3 fatty acids for?

Omega-3 fatty acids are essential for life. They have several important functions in the body. Since alpha-linolenic acid must first be converted, these functions mainly apply to docosahexaenoic acid and eicosapentaenoic acid. These two fatty acids help maintain the flexibility of cell membranes.

In addition, omega-3 fatty acids are also important for:

Which foods contain a lot of omega-3?

Omega-3 fatty acids are found in various foods. Good sources of DHA and EPA are especially fatty fish such as salmon and mackerel. In addition to vegetable oils, nuts and seeds are also good sources of ALA.

Foods with a lot of DHA and EPA include:

Foods with a lot of ALA are, for example:

Can omega-3 lower cholesterol?

Various studies have investigated whether omega-3 fatty acids can reduce cholesterol levels. The researches show that there is a complex relationship between essential fatty acids and cholesterol levels.

Can omega-3 fatty acids increase cholesterol levels?

Some studies suggest that the omega-3 fatty acids EPA and DHA can lead to a slight increase in LDL levels. However, this also applies to HDL levels. In addition, a study published in 2020 by the Texas Cooper Institute with over 9,000 participants concluded that DHA-rich fish oil does not increase LDL.78 Overall, the positive effects on the cardiovascular system outweigh the negative effects.

In addition, a study published in 2020 by the Texas Cooper Institute with over 9,000 participants concluded that DHA-rich fish oil does not increase LDL.9 This could indicate that the increase observed in other studies is only a temporary effect.

How do omega-3 fatty acids affect triglyceride levels?

In addition to the effect of omega-3 fatty acids on cholesterol levels, their effect on triglyceride levels is particularly relevant. Triglycerides, which are blood lipids, are an important source of energy for the body. However, excessively high triglyceride levels are also a risk factor for cardiovascular diseases. It is therefore advisable to counteract them promptly if necessary.

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Which natural substances help maintain normal cholesterol levels?

An individual’s lifestyle has a major influence on cholesterol levels. Often, excessively high levels can therefore be managed through appropriate adjustments in daily life. In this context, besides regular exercise and avoiding obesity, a balanced diet is particularly important.

To naturally lower cholesterol levels, the diet should be rich in fiber and unsaturated fatty acids. In contrast, highly processed foods and cholesterol-rich products that are high in saturated fats should be avoided whenever possible.

Are omega-3 supplements useful?

Depending on your eating habits, taking a dietary supplement may be useful to ensure an adequate omega-3 intake. Whether and in what dose supplementation is necessary should always be determined individually. Very high doses should generally only be taken after consulting a doctor. This is because an excessive intake of omega-3 can cause various side effects.

Possible consequences of an excessive intake include nausea, vomiting, and increased susceptibility to infections. In rare cases, even dangerous cardiac arrhythmias may occur. In addition, due to the blood-thinning effect of omega-3 fatty acids, bleeding may take longer to stop. According to research, this effect appears to occur at doses of 2,000 mg of EPA per day or more.12

Omega-3 Fatty Acids & Cholesterol Levels: A Conclusion

According to current research, omega-3 fatty acids likely have at most moderate effects on HDL and LDL cholesterol levels. However, they can contribute significantly to the overall improvement of the blood lipid profile. Their primary effect is a reduction in triglycerides. In addition, they may also increase HDL cholesterol levels in some cases. This promotes cardiovascular health and reduces the risk of events such as stroke or heart attack.

Important to know

If you are not a healthcare professional and experience symptoms, have existing health conditions, or suspect a deficiency, consult a physician.

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