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How FADS1 Genotype Affects Cholesterol, Fats, and Heart Health

Cholesterol is a fat like substance essential for building cells, producing hormones, and making vitamin D. High levels of "bad" LDL cholesterol raise heart disease risk, while "good" HDL cholesterol helps protect the heart. The FADS1 gene controls a key enzyme that converts dietary omega 3 and omega 6 fats into active forms the body uses for cell membranes, inflammation control, and brain function. Variations in FADS1 can change how efficiently your body performs these conversions and may influence LDL cholesterol levels and fatty acid balance.

Why this matters

  • Omega 3 and omega 6 fats come in different forms. Plant sources provide shorter chain precursors. The FADS1 enzyme helps convert those into longer chain forms called EPA, DHA and ARA that the body uses directly.
  • If conversion is less efficient, you may not get as much EPA and DHA from precursors. That can affect inflammation, blood lipids, and cardiovascular risk.
  • Your FADS1 genotype is one piece of your metabolic picture. Diet, activity, weight, medications, and other genes all play major roles.

Practical, evidence friendly strategies

Regardless of genotype, the following habits support healthy cholesterol and fatty acid balance. If your FADS1 variation reduces conversion efficiency, some of these become more important.

  • Eat fatty fish at least twice per week. Salmon, sardines, mackerel and trout supply preformed EPA and DHA.
  • Include plant sources of omega 3 such as flaxseeds, chia, hemp seeds, and walnuts. These are valuable but may not convert fully into EPA and DHA if FADS1 activity is lower.
  • Limit saturated and trans fats. Replace those with mono and polyunsaturated fats like olive oil, avocados, and nuts.
  • Consider an omega 3 supplement if you do not eat fatty fish regularly. Look for products containing EPA and DHA. Consult your healthcare provider before starting supplements.
  • Exercise regularly. Both aerobic and resistance training support healthy lipid profiles.
  • Maintain a healthy weight. Weight loss often lowers LDL and improves fat metabolism.
  • Manage stress and avoid smoking. Both impact cardiovascular health and inflammation.
  • Work with your healthcare provider to monitor blood lipids and overall cardiovascular risk. Adjustments in diet, supplements, or medications should be guided clinically.

Dietary and supplement considerations by genotype

The accordion below summarizes the typical effects linked to each rs174547 genotype in FADS1 and practical steps you can take. These summaries are educational and do not replace personalized medical advice. PlexusDx does not provide medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or medical care.

Two effect alleles (TT) — reduced FADS1 efficiency

If you have the TT genotype for rs174547, you carry two copies of the effect allele. This variation is associated with lower FADS1 enzyme activity. Reduced conversion efficiency means your body may not convert plant based omega 3 and omega 6 precursors into EPA, DHA, and other long chain forms as effectively. That can lead to a relative deficit of EPA and DHA and an altered balance of fatty acids, which may contribute to higher LDL cholesterol in some people.

Actionable tips

  • Prioritize direct sources of EPA and DHA. Aim for fatty fish 2 to 3 times per week or consider a marine based omega 3 supplement that specifies EPA and DHA amounts.
  • Keep plant omega 3s in your diet. Flaxseeds, chia and walnuts still provide benefits for fiber and overall nutrition.
  • Minimize saturated and trans fats to reduce LDL cholesterol risk.
  • Have fasting lipid panels checked periodically. If LDL or triglycerides are elevated, discuss targeted interventions with your provider.
  • If you take supplements, discuss dose and interactions with your healthcare provider, especially if you take blood thinners or have a bleeding risk.
One effect allele (CT) — intermediate FADS1 activity

If you have the CT genotype for rs174547, you carry one copy of the effect allele and one non effect allele. This is associated with intermediate FADS1 enzyme activity. Your body converts omega 3 and omega 6 precursors at a rate between high efficiency and reduced efficiency. You may experience a moderate impact on EPA and DHA levels and on cholesterol balance.

Actionable tips

  • Include fatty fish in your weekly meals and plant based omega 3 sources for variety and other nutrients.
  • Consider an omega 3 supplement if you have limited fish intake or if blood tests show low omega 3 index or elevated LDL or triglycerides. Discuss with your provider for personalized dosing.
  • Maintain a heart healthy diet overall: plenty of vegetables, whole grains, lean proteins, and healthy fats.
  • Monitor blood lipids and discuss results with your healthcare provider to determine if stronger dietary changes or medication are needed.
Zero effect alleles (CC) — typical FADS1 function

If you have the CC genotype for rs174547, you carry two copies of the non effect allele. This genotype is associated with normal FADS1 enzyme function. Your body is generally efficient at converting dietary omega 3 and omega 6 precursors into EPA, DHA and other long chain fatty acids, which supports balanced cholesterol and metabolic health.

Actionable tips

  • Continue achieving a balanced intake of seafood, plant omega 3 sources, and healthy fats.
  • Focus on limiting saturated fat and processed trans fats to keep LDL low.
  • Regular health checks and lipid panels remain important because genetics is only one factor influencing heart health.
  • Adopt lifestyle habits that support cardiovascular health: physical activity, weight control, and tobacco avoidance.

Monitoring and follow up

  • Ask your healthcare provider about a fasting lipid panel and possibly an omega 3 index if you want to measure EPA and DHA status directly.
  • If you have elevated LDL cholesterol, discuss comprehensive risk assessment. Some people need dietary changes alone. Others benefit from prescription therapies in addition to lifestyle interventions.
  • Use your FADS1 genotype as a guide to fine tune dietary fat choices, not as a definitive prediction. It is one helpful factor among many.

PlexusDx provides educational information about genetic predispositions and how they may relate to lifestyle choices. This information is not medical advice. Always consult with your healthcare provider before making changes to your diet, starting new supplements, or changing medications. Your healthcare provider can integrate genetic results with clinical tests, family history, and personal medical needs to develop a safe, effective plan for your heart and overall health.