Not all Fish Oil is created equal

Welcome to Part Six in our Cholesterol series where we separate the common myths from reality.

Much research has been done on the effects of fish oil (omega 3 fatty acids) and the reduction of cholesterol.

The best form of fish oil to consume is the fish itself. Though much of the fish in the southern hemisphere are exposed to harsh contamination, many people resort to taking good quality fish oil. However not all fish oils are created equally.

There are natural triglycerides and ethyl esters. The natural triglyceride form is the ‘natural oil form of the fish’, which has not been modified. It is the type of oil that the human body recognises and is able to digest and absorb. Ethyl ester fish oils involve a reaction whereby the glycerol backbone of the triglyceride is removed and substituted with ethanol. This allows for the selective concentration of the EPA and DHA fatty acids to levels greater than found naturally in fish and is sold as a ‘fish oil concentrate’ or ‘high dose fish oil”.

Ethyl Esther fish do not naturally occur in nature, and thus our body’s have problems digesting and absorbing them, in addition to this, these types of oils are usually rancid and found in the bargain bins of health food stores or in the aisle of your supermarket. Premium fish oil is always stored in the fridge or freezer below 5 degrees Celsius, after all that is the temperature of the fish from which the oil originated from.

The research on natural triglyceride fish oil has been proven to help increase HDLs, reduce LDLs and VLDLs, attributing to a total reduction in bad cholesterol and an increase in good cholesterol. The more HDLs in the blood stream the less LDL’s will be found floating around, my favourite brand is Fresh Catch by Phytocare.

Krill oil is also very effective at reducing cholesterol. However for a quick fix, finding a good source of tinned sardines (ones made and sourced in Italy are usually really good), Wild Salmon (not farmed), whiting, flathead tails are high in omega 3. If you are adverse to taking fish oil, then consuming fish 3-4 times a week will have just as positive results.

Oils aint oils

Many patients also ask, ‘What type of oil is safe to cook with or use in salad dressings?’ My preference for cooking is coconut oil, and the best ones are Thai coconuts that are processed without hexane, cold pressed organic virgin coconut oil. Oil4life.com.au have a wonderful range of coconut oils.

Coconut oil is stable at room temperature, in the fridge and even cooking at high temperatures. Olive oil, canola and other vegetable oils become rancid and contribute to an increase in LDLs when heated, as the oil has changes due to heat.

A study was conducted on a group of people where no changes to their diet was made except the inclusion of 30ml of Organic hexane free coconut oil. Results showed a reduction of LDL’s and an increase in HDLs, as well as a reduction in BMI. For salad dressings, chia seed oil, walnut oil, olive oil and flax oil are great and best kept in the fridge rather than room temperature. Brands that are great are Melrose and Pressed Purity and Chia Company. Please remember to keep these oils in the fridge or in a dark cool place.

Some ideas for dietary changes

Breakfast
Drink – banana and berry smoothie, with yogurt, chia seeds and psyllium husks and a tablespoon of coconut oil
Toast – Oat bread spread with coconut oil and chopped bananas and honey drizzled.
Porridge made organic whole oats, added fig pieces, chia seeds and honey

Lunch
Fish cooked in coconut oil and salad with chick peas dressed with chia seed oil or
Tofu burger and salad
Brown rice, lean meat and vegetables

Dinner
Quinoa, veggie and prawn salad
Chicken/turkey bolognaise with kamut pasta + salad
Lamb back strap BBQ with salad

Article by Victoria Tsoleridis Clinical Nutritionist