Why Understanding Your Blood Cholesterol Matters?

Did you know that heart disease is the leading cause of death worldwide, with over 17.9 million people dying each year?

Whether you enjoy salmon for dinner, sprinkle flaxseeds on your breakfast, or take fish oil supplements, omega-3 fatty acids can have a positive effect on your blood lipid profile. In particular, it affects your heart health both immediately and in the long term.

But what exactly are omega-3 fatty acids?

How can your blood lipid tests provide insights into your health?

Your blood lipid profile, also known as a lipid panel or cholesterol test, is not just a collection of numbers; it’s a window into your cardiovascular health.

In this article, we’ll break down:

• How omega-3 fatty acids affect your body
• What your blood lipid test results mean
• Simple steps to improve your lipid profile through omega-3s

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fat. Omega-3s are essential fats— meaning, your body cannot make them, so you’ve got to obtain them through diet or supplements!

There are three main types of omega-3 fatty acids:

1. EPA (Eicosapentaenoic Acid): Found mainly in fish oil. They help reduce inflammation.
2. DHA (Docosahexaenoic Acid): Important for brain and heart health, also found mainly in marine sources.
3. ALA (Alpha-Linolenic Acid): Found in plant sources like flaxseed and walnuts; your body converts a small amount of ALA into EPA and DHA.

EPA and DHA are found primarily via marine sources, i.e. oily fish, seafood and algae. They are more biologically active when compared to ALA.

ALA must be converted in the body to EPA and DHA—a process that isn’t very efficient in humans.

Your body is quite remarkable The omega-3 it receives becomes incorporated into your cell membranes , influencing how cells interact and function

If you think of a cell as a house, then a cell membrane is made up of things comparable to: the drainage system, chimney, plug sockets, boilers and even the front door. These are some of the things that allow a house to interact with the environment.

Omega-3s help maintain the flexibility of blood vessels, reduce inflammation, and influence how your body processes fats in the bloodstream. They play crucial roles in brain and eye development. They have various mental benefits, including improving cognitive function and mood.

How Omega-3s Affect Your Blood Lipid Profile

Your blood lipid profile measures cholesterol and triglycerides—two key markers of heart health. Omega-3s influence these markers in several beneficial ways:

Lowering Triglyceride Levels

Triglycerides are a type of fat stored in your body. High levels can increase your risk of heart disease.

Omega-3s, especially EPA, have been shown to reduce triglyceride levels by up to 25–30% by:

• Decreasing triglyceride production in the liver
• Promoting the breakdown of triglycerides in the bloodstream

A 2023 comprehensive meta-analysis of 90 randomised controlled trials with over 72,000 participants found that omega-3 fatty acid intake has a near-linear relationship with triglyceride reduction, particularly at doses above 2g per day.

Effects on HDL Cholesterol

HDL cholesterol (often called “good” cholesterol) helps remove excess cholesterol from your arteries.

Omega-3s can slightly increase HDL levels, contributing to better heart health. While this effect is modest compared to their impact on triglycerides, even small improvements in HDL can be beneficial, especially when combined with other heart-healthy practices.

Impact on LDL Cholesterol

The relationship between omega-3s and LDL cholesterol (often called “bad” cholesterol) is more complex:

• Omega-3s don’t significantly lower total LDL cholesterol levels
• However, they improve LDL particle size and quality
• Larger LDL particles are less harmful than smaller, dense ones

Research shows that while total LDL numbers might not change dramatically with omega-3 supplementation, the quality of LDL particles improves, making them less likely to contribute to blood vessel plaque buildup.

Reducing Inflammation

Chronic inflammation can worsen blood vessel damage. Omega-3s help lower inflammation markers like C-reactive protein (CRP) and Erythrocyte Sedimentation Rate (ESR), protecting your cardiovascular system.

What Is a Blood Lipid Profile Test?

A blood lipid profile (also called a lipid panel) evaluates your risk for heart disease by measuring several types of fats in your blood. It’s often used to:

• Assess cardiovascular risk
• Monitor the effectiveness of lifestyle changes or medications
• Guide treatment decisions for heart health

Types of Blood Lipid Tests

Total Cholesterol:

This is sometimes written as ‘serum cholesterol’ or ‘TC’ and refers to your overall level of cholesterol.

• Normal range: below 5.0 mmol/L (below 193 mg/dL)

LDL Cholesterol (“Bad” Cholesterol):

LDL can build up on the walls of your arteries, increasing your risk of heart disease.

• Normal range: below 3.0 mmol/L (below 116 mg/dL)

HDL Cholesterol (“Good” Cholesterol):

HDL helps remove excess cholesterol from your arteries.

• Normal range: above 1.0 mmol/L (above 39 mg/dL) for men
• Normal range: above 1.2 mmol/L (above 46 mg/dL) for women
• Levels around 1.4 mmol/L are thought to offer the best protection
• HDL <1.0 mmol/L is associated with increased cardiovascular risk

Non-HDL Cholesterol:

This is your total cholesterol minus your HDL cholesterol. It includes all the “bad” cholesterol types.

• Normal range: below 2.5 mmol/L (below 98 mg/dL)
• Non-HDL cholesterol > 2.5 mmol/L is associated with increased cardiovascular risk

Triglycerides:

These are another type of fat in your blood that can increase heart disease risk.

• Normal range: below 1.7 mmol/L (below 150 mg/dL)
• Fasting triglycerides > 1.7 mmol/L are associated with increased cardiovascular risk

Regular blood tests are essential for tracking these values and understanding how lifestyle changes—such as increased omega-3 intake and exercise—impact your health

It’s important to listen to the non-verbal signals your body give, if something doesn’t feel right, there’s a good chance something isn’t. Get involved, be invested, and don’t be afraid to seek help!

Foods High in Omega-3s

Incorporating omega-3-rich foods into your diet is easier than you might think. Here are some readily available options:

Marine Sources (EPA and DHA)

• Fatty Fish: Salmon, mackerel, sardines, herring, trout, and tuna
• Seafood: Oysters, mussels, and some types of crab

Plant-Based Sources (ALA)

• Seeds: Flaxseeds, chia seeds, and hemp seeds
• Nuts: Walnuts
• Oils: Flaxseed oil, canola oil, and soybean oil
• Leafy Greens: Some dark leafy greens contain small amounts of ALA

Fortified Foods

Some foods are enriched with omega-3s:

• Certain brands of eggs
• Some yogurts and milk alternatives
• Certain breakfast cereals and bread products are fortified with omega-3

Steps to Improve Your Blood Lipid Profile

Here’s how you can take control and enhance your blood lipid profile through omega-3s:

Revamp Your Diet:

• Include two servings of fatty fish per week (about 140g cooked weight per serving)
• Add plant-based omega-3 sources like flaxseeds, chia seeds, or walnuts to meals
• Use oils rich in omega-3s, such as rapeseed oil, for cooking
• Reduce intake of saturated and trans fats, which can raise LDL cholesterol levels

Get Active:

• Aim for at least 150 minutes of moderate exercise per week
• Combine aerobic activities with strength training for maximum benefit
• Regular physical activity works synergistically with omega-3s to improve lipid profiles

Monitor Your Progress:

• Get regular blood tests to track changes in your lipid profile
• Keep a food diary to ensure adequate omega-3 intake
• Be patient—improvements in lipid profiles typically take several weeks to months

Consider Supplements (If Needed):

• If you don’t eat fish, consider an algae-based omega-3 supplement
• Fish oil supplements can provide concentrated doses of EPA and DHA
• Always consult with your healthcare provider before starting supplements, especially if you’re on blood-thinning medications

Consistency is Key

Improving your blood lipid profile through omega-3s isn’t a quick fix—it’s a lifestyle change. Consistency in your diet and exercise routine is essential for seeing and maintaining results. Your body will thank you sooner than you think!

Key Takeaways

• Omega-3 fatty acids significantly improve your blood lipid profile by lowering triglycerides, potentially raising HDL cholesterol, and lowering as well as improving LDL particle quality.
• The most effective omega-3s for heart health (EPA and DHA) are found primarily in fatty fish, while plant sources provide ALA.
• A dose-response relationship exists between omega-3 intake and triglyceride reduction, with higher doses (>2g/day) showing more pronounced effects.
• Regular blood lipid testing is essential for monitoring the impact of dietary changes on your cardiovascular health.
• Combining omega-3-rich foods with regular exercise and an overall heart-healthy diet provides the best results for your lipid profile.

Start now, be it a small change like adding flaxseeds to your breakfast or enjoying salmon for dinner twice a week—it will add up and make for a healthier tomorrow!

Understanding Your Blood Test Results

Blood lipid tests provide valuable insights into your cardiovascular health. Here’s a recap of what different results mean:

How Omega-3s Affect Your Blood Lipid Profile Over Time

Short-term Effects (within weeks):

• Initial reduction in triglyceride levels, often noticeable within 2-4 weeks
• Subtle improvements in inflammation markers
• Minimal changes in cholesterol levels

Intermediate Effects (1-3 months):

• More significant reductions in triglycerides (up to 25-30% with sufficient intake)
• Potential small increases in HDL cholesterol
• Improvements in LDL particle size and quality
• Enhanced endothelial function (the health of blood vessel linings)

Long-term Effects (3+ months):

• Sustained improvements in lipid profile
• Reduced risk of cardiovascular events when combined with other heart-healthy practices
• Potential slowing of atherosclerotic progression (plaque buildup in arteries)
• Cumulative benefits for overall cardiovascular health

What Health Conditions Are You at Risk Of?

Without adequate omega-3s and with poor lipid profiles, you may face increased risk of:

• Coronary heart disease
• Stroke
• Peripheral artery disease
• Metabolic syndrome
• Type 2 diabetes complications

Warning Signs to Watch For:

• Consistently elevated triglycerides despite lifestyle changes
• Low HDL cholesterol that doesn’t respond to exercise
• Family history of premature heart disease
• Existing cardiovascular conditions that aren’t improving with standard care

FAQs

How much omega-3 do I need daily?

While there’s no official recommended daily allowance (RDA) in the UK, aim for at least two 140g servings of oily fish per week. For supplements, approximately 250-500mg combined EPA and DHA daily is often recommended for general health, while higher doses (2-4g) may be suggested for specific conditions like high triglycerides.

Can vegetarians and vegans get enough omega-3s?

Yes, through ALA-rich foods like flaxseeds, chia seeds, and walnuts. However, since conversion of ALA -> EPA and DHA is limited, consider algae-based supplements that provide direct sources of EPA and DHA.

How long before I see changes in my lipid profile?

Triglyceride levels often improve within 4-6 weeks of increasing omega-3 intake. Other lipid markers may take 2-3 months to show significant changes.

Can omega-3 supplements interact with medications?

Yes, particularly with blood thinners. Always consult your healthcare provider before starting supplements, especially if you’re on medication.

Are there any risks to taking too much omega-3?

Very high doses (>5g/day) may increase bleeding risk in some individuals and could potentially affect immune function. Stick to recommended amounts unless advised otherwise by a healthcare professional.

What Next?

Subscribe to our newsletter for more tips on understanding your blood tests and improving your health.

Want to learn more about interpreting your lab results? Check out our Beginner’s Guide to Blood Tests.

If you have any questions or a topic you would like us to cover, please email info@haem-philes.com

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Why Understanding Your Blood Sugar Matters?

Did you know that over 830 million people worldwide live with Diabetes, and many don’t even know it!

Whether you’re a fan of desserts, sugary drinks, or just enjoy the occasional indulgence, high-sugar diets can have a profound effect on your blood glucose (sugar) levels, which in turn have both short- and long-term effects.

But What Exactly do these levels means?

How can your blood tests provide insights into your health?

Your blood glucose levels are not just a number; they’re a window into your overall health.

In this article, we’ll break down:

• How sugar affects your body.
• What your blood glucose test results mean.
• Simple steps to regain control of your health.

What Happens When You Eat Too Much Sugar?

When you consume food with sugar content, your body converts it into glucose, which then enters your bloodstream. Your pancreas in response releases insulin, a hormone that helps transport glucose from your blood into your cells for energy.

Insulin is a hormone produced in the pancreas, it acts to reduce your blood sugar levels

Your body is quite the balanced machine. If your pancreas functions normally, it can detect your blood’s sugar level. Your pancreas will release either insulin or glucagon, depending on whether your blood glucose is high or low respectively. This will counteract the state of your blood sugar and bring it to a balance. This process is known as homeostasis.

How many people in the UK have diabetes? Fewer than 1 in 10 people (about 8%) in the UK who have diabetes have type 1 diabetes, around 90% have type 2 diabetes; the other forms of diabetes make up the last 2%.

Type 1 Diabetes

An autoimmune condition where you own immune system targets and destroys the cells in your pancreas that make insulin.

 It used to be called child-onset type 1 diabetes, due to usually being diagnosed in children and young adults, however it has proved to appear at any age, not just in young people.

It is currently not known how people get this form of diabetes and we still don’t know how to prevent it.

Type 2 Diabetes

Either your pancreas doesn’t make enough insulin or the insulin your body makes doesn’t work properly.

It is the most common form of diabetes worldwide. There are various risk factors for getting type 2 diabetes, such as, being overweight, lack of exercise and having a family history of diabetes.

It can however be prevented by exercising healthy lifestyle choices. It is primarily controlled through diet.

Other forms of Diabetes:

Gestational Diabetes

A type of diabetes that occurs during pregnancy, which can go away after giving birth, but can also remain for a time or even become permanent.

Type 3c Diabetes

A form of diabetes that occurs due to damage to your pancreas. Instead of autoimmune or biological hardware issues causing the pancreas not to work, trauma or other diseases/conditions that damage your pancreas can lead to it not functioning properly, which will have the same end result as not being able to naturally control your blood sugar level.

Diabetes Insipidus

This form of diabetes isn’t related to blood sugar control. This rare condition causes the body to lose large amounts of water through excessive urination, which results in individuals being really thirsty.

The other forms of diabetes (not insipidus), would be classed correctly as diabetes mellitus, mellitus meaning ‘sweet’ in Latin, which originated from how sweet the urine of diabetics tasted!

Therefore, we have Type 1 Diabetes Mellitus (T1DM) and Type 2 Diabetes Mellitus (T2DM), which make up approximately 98% of all diabetic people!

Diabetes mellitus is what is considered as a chronic complex disease. This is because we don’t really know whether it’s caused by genetic or environmental factors, a combination of both, or something we don’t quite understand yet.

For Example…

Just because your parents have Type 1 diabetes, it doesn’t mean you will too, but at the same time if your mother (while pregnant with you) had gestational diabetes, then you are at an increased risk of developing type 2 diabetes.

Similarly, but not so similarly…

You can have two parents with normal functioning pancreases, but if you’re overweight, not physically active and/or are from an ethnic background, you have an increased risk of getting diabetes.

Around 1 in 10 of all people live with diabetes around the world, this number is predicted to rise in the next couple decades!

It’s all so convoluted and hard to wrap your head around!

However!

One thing remains the same, diabetes is primarily managed through lifestyle changes. This can be a combination of a healthy diet, regular exercise, weight loss (if overweight), blood sugar monitoring and depending on the severity, can involve medication.

But what happens if you eat too much sugar consistently?

1. Spikes in Blood Sugar:

• High-sugar meals cause a rapid rise in blood glucose levels, also known as ‘sugar rush’. This puts stress on your pancreas to produce more insulin.
• When your levels drop (as your cells absorb the glucose) you may feel tired, irritable and anxious. These mood swings are what is known as a ‘sugar crash’.
• Sugar can be very addictive, this altered brain state can lead to dependence on the dopamine rush you get when you consume sugar, causing mood instability, and cravings.

2. Insulin Resistance:

• Over time, cells can become resistant to insulin, leading to persistently high blood sugar levels.

3. Health Risks:

• High blood glucose levels can lead to prediabetes and type 2 diabetes.
• High glucose can damage organs like your heart, liver, kidneys, and eyes.
• Sustained high levels can also lead to/or worsen joint pain
• Mismanagement can affect how quickly your skin ages.
• High sugar consumption has been linked with depression.

What’s prediabetes?

Prediabetes is the name given to the condition where your blood sugar level is higher than normal, but not high enough to be diagnosed as type 2 diabetes. Prediabetes and type 2 diabetes share almost all of the same risk factors. If you already have prediabetes, this is an added risk factor that makes you more likely to develop type 2 diabetes.

What Is a Blood Glucose Test?

A blood glucose test measures the amount of glucose in your blood at a specific time. It’s often used to:

• Diagnose diabetes or prediabetes.
• Monitor blood sugar levels in individuals with diabetes
• Evaluate how your body processes sugar before and after meals.

Types of Blood Glucose Tests

1. Fasting Blood Glucose:
Taken after 8–12 hours of fasting.
– Normal range: 70–99 mg/dL (3.9–5.5 mmol/L)

– Prediabetic range: 100-125 mg/dL (5.6-6.9 mmol/L)

– Diabetes: >126 mg/dL (> 6.9 mmol/L)

2. Random Blood Glucose:
Taken at any time of day, ideally before a meal or two hours after a meal.

• Normal range: <140 mg/dL (< 7.8 mmol/L)
• Prediabetic range: 140-200 mg/dL (7.8-11.1 mmol/L)
• Diabetes: >200 mg/dL (> 11.1 mmol/L)

3. HbA1c:
Measures average blood glucose levels over the past 2–3 months.

• Normal range: 20-41 mmol/mol (4.0-5.9%)
• Prediabetic range: 42-47 mmol/mol (6.0-6.4%)
• Diabetes: ≥ 48 mmol/mol (≥ 6.5%)

4. Fructosamine

Measures average blood glucose levels over the past 2–3 weeks. It is not a test used to diagnose diabetes, rather it is used to monitor diabetic control in the short term.

• Normal range: 205-285 µmol/L

Steps to Lower Your Blood Glucose Levels

Here’s how you can take control and reverse the effects of a high-sugar diet:

Revamp Your Diet:

• Replace sugary drinks with water or herbal tea.
• Opt for whole grains, lean proteins, and healthy fats.
• Incorporate fibre-rich foods like vegetables, legumes, and nuts to stabilise blood sugar.

Get Active:

• Aim for a total of at least 150 minutes of moderate exercise per week (45mins 3 times a week)
• Aerobic activities like walking, swimming, or cycling improve insulin sensitivity.

Monitor Your Blood Sugar:

• Regularly check your glucose levels, especially if you have risk factors like a family history of diabetes.

Limit Added Sugars:

• Read nutritional labels and avoid foods with hidden sugars (e.g., sauces, processed snacks).
• Stick to the British Heart Foundation and NHS’ recommendation of no more than 25g a day of added sugar per day for adults.

Consistency is Key

Lowering and managing your blood glucose level requires a shift in mindset, it is a lifestyle change, it doesn’t have to be boring, your body will thank you sooner than you think, just stick with it!

Key Takeaways

• Consistent high-sugar diets can lead to dangerous spikes and crashes in blood glucose levels, eventually contributing to diabetes.
• Blood tests like fasting glucose and HbA1c provide crucial insights into your health.
• With dietary changes, regular exercise, and consistent monitoring, you can take control of your blood sugar levels and prevent long-term complications.

Start now, be it a small change, it will add up and make for a healthier tomorrow!

Understanding Your Blood Test Results

Blood glucose tests provide valuable insights into your metabolic health. Here’s a recap of what different results mean:

How High-Sugar Diets Affect Your Blood Glucose Levels

Immediate Effects of Sugary Foods:

• Rapid Blood Sugar Spikes: Your glucose levels rise sharply within minutes.
• Crash and Fatigue: Once insulin clears the excess glucose, levels may drop too low, leaving you tired or irritable.

Long-Term Effects:

• Chronic Hyperglycaemia: Persistently high blood sugar levels damage blood vessels and nerves.
• Fatty Liver Disease: Excess sugar is stored as fat in your liver, contributing to insulin resistance.
• Weight Gain: Sugar contains empty calories, leading to fat accumulation and a higher risk of obesity.

Increased Risk of Diabetes:

• If left unchecked, a high-sugar diet can progress to prediabetes and eventually Type 2 diabetes.

Early warning signs include:

• Frequent urination.
• Increased thirst.
• Unexplained weight loss.

FAQs

How to monitor sugar?

When to go to the doctor?

Tips to reduce sugar

Can you get type 2 diabetes if you already have type 1?

What Next?

Subscribe to our newsletter for more tips on understanding your blood tests and improving your health.

Want to learn more about interpreting your lab results? Check out our Beginner’s Guide to Blood Tests.

If you have any questions or a topic you would like us to cover, please email info@haem-philes.com

Check out our content on: