Benefits of Omega 3 to control cholesterol and the best recipes to include it in your diet


Sara Flamenco

Maintaining a balanced diet is essential, not only to have a good figure, but also to improve your health, which will help you live longer and better. He
cholesterolIt is one of the parameters that we use to determine the state of our health and surely you have heard that you can control its levels thanks to the
Omega 3. But, are you clear about what cholesterol is and what are Omega 3 fatty acids?

On one hand, the
cholesterol It is a natural fat that helps the normal functioning of the body. We all have some level of cholesterol, but when you have high levels, you are more likely to have a
cardiovascular problem since it ‘sticks’ to the internal walls of our blood vessels, hindering the correct flow of blood to the heart.

What is Omega 3 and how can it help you lower cholesterol?

Omega-3 fatty acids They are a type of polyunsaturated fat. We need these fats to strengthen neurons and for other important functions, such as keeping the heart healthy and protecting against stroke. The problem is that the body does not produce these fatty acids naturally, so you have to obtain them through the

Still life of healthy food for a balanced diet. /

Image by jcomp on Freepik.

There are several types of acids
Omega 3, among which are ALA, which you can find in nuts, some vegetable oils, and vegetables such as Brussels sprouts or spinach; and DHA and EPA, which are found in oily fish, such as salmon, tuna, bonito, anchovies or sardines, for example. And, according to the
Spanish Heart Foundationall of them contribute to maintaining normal cholesterol levels.

And how do they do it? To begin with, by reducing
triglycerides, a type of fat in the blood. They also decrease the buildup of plaque, a substance made up of fat, cholesterol and calcium, which hardens and blocks arteries. All this reduces the risk of suffering arrhythmias and slightly lowers the

To achieve these benefits, the
American Heart Association recommends eating at least two weekly servings of fish rich in omega-3 of at least 100 grams each. You see that it is not so complicated since there are many recipes where you can include these
fish easily and tasty. Let’s give you some ideas.

Recipes with Omega 3, an essential fatty acid to end cholesterol

Salmon Orange

Salmon Orange. /

Image from Freepik.


  • 2 salmon fillets with skin, about 400 grams each

  • 1 onion and a half

  • The juice of 2 oranges

  • Olive oil, dill and salt



First you have to cut the two onions into julienne strips and fry them over low heat in a pan with a few drops of oil.


Once they are poached, place them in a dish suitable for the oven forming a bed, where you will have to place the salmon with the skin down.


Add the dill and salt to taste and water it all with the juice of the two oranges.


Take it to the oven previously preheated to 180 degrees and leave it there for 20 minutes.

Tuna Marmitako


  • 400 gr of fresh tuna

  • half large onion

  • 2 garlic cloves

  • 1 Italian green pepper

  • 1 tomato

  • 20 ml of choricero mimiento pulp

  • 3 medium potatoes

  • 150 ml of white wine

  • 750 ml of fish broth

  • 1 teaspoon sweet paprika

  • olive oil and salt



Finely chop the onion and garlic, chop the pepper and peel and chop the tomato. Wash and peel the potatoes, and soak them whole in cold water.


Heat a bottom of oil in a pot and sauté the onion with a little salt over low heat until it begins to caramelize. Add the pepper, garlic, tomato, chilli and the pulp of the chorizo ​​pepper. Sauté everything for a few minutes.


Chop the potatoes into medium pieces and add them with the paprika and a little salt. Stir and water with the wine.


When the alcohol evaporates, cover with broth or water. Bring to a boil, lower the heat, cover, and cook for at least 30 minutes.


Cut the boneless, skinless tuna into cubes of a couple of centimeters and add it to the pot at the end of cooking. Cover and leave on low or even off heat for a few minutes, just long enough for the tuna to cook.

Macaroni with tuna, anchovies and capers

Macaroni with tuna, anchovies and capers. /

Image by topntp26 on Freepik.




Slice the garlic cloves, chop the slightly drained anchovies and bring plenty of salted water to a boil to cook the pasta.


Put the garlic to heat with a bottom of olive oil in a frying pan and cook over low heat so that they brown but making sure that they do not burn.


Add the anchovies with the capers to the pan when the garlic is golden brown, sauté for a couple of minutes, add the slightly drained tuna and stir well.


Water with the wine, add oregano and a squeeze of half a lemon.


Add the pasta to the water when it is boiling and cook until al dente, reserving some of the cooking water.


Pour a couple of ladles of the water into the pan, stir well and add the drained pasta. Mix the whole and cook for another minute or two, adding a little more cooking water if necessary.


Serve with breadcrumbs and lemon zest, plus a little extra oregano.