By Jennifer Moll, PharmD, Medically reviewed by Yasmine S. Ali, MD, MSCI 
September 09, 2020

Omega-3 fatty acids can lower your cholesterol and triglyceride levels. You can incorporate omega-3s into your diet by eating certain kinds of fish and nuts, or by taking supplements containing these healthy compounds, including fish oil.

Considered "healthy fats," omega-3 fatty acids may also provide other heart-healthy benefits and even prevent cardiovascular disease.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are types of polyunsaturated fats found in fatty fish, plant-based sources, and certain supplements. These fats include:

- Alpha-linolenic acid (ALA)

- Docosahexaenoic acid (DHA)

- Eicosapentaenoic acid (EPA)

ALA is available as a supplement, but can also be found in a variety of plant products, including seeds (especially chia seeds and flaxseed), soybeans, and nuts.

EPA and DHA are commonly found in the following foods:

- Fatty fish: Including anchovies, salmon, tuna, halibut, herring, and sardines

- Nuts: Including walnuts and almonds

- Supplements: Including fish oil, cod liver oil, and krill oil (these typically contain varying amounts of both EPA and DHA)

All three types of omega-3s are referred to as “healthy fats” because they do not appear to promote atherosclerosis, known for causing heart disease. However, studies have primarily examined the effect that DHA and EPA have on the reduction of lipids and lowered risk of cardiovascular disease.2 ALA continues to be studied and may be less effective.

How Do Omega-3s Affect Lipids?

DHA and EPA have been primarily studied when looking at the effect that omega-3 fats have on lipid levels. The usual doses of EPA and DHA used in these studies ranged between 250 milligrams (mg) and 500 mg to 5 grams per day.3 However, there is no recommended daily dose for either.

In order to achieve the amounts noted by researchers, you would need to consume a lot of fatty fish, nuts, seeds, and other foods containing these fats. Supplements can be used to bring more omega-3 fats into your diet and help achieve the target amount. Overall, omega-3 fats appear to have a favorable impact on your lipid levels.