In this brief discussion, we’ll answer the question, “Which fish are best for lowering cholesterol?” We will also talk about how these fish help to lower cholesterol, and how much fish should you eat to lower cholesterol.
Which fish are best for lowering cholesterol?
The following fish are best for lowering cholesterol:
- Salmon
- Sardines
- Mackerel
- Trout
- Herring
- Swordfish
If you’re looking to lower your cholesterol, adding fish to your diet can be a great way to do it. Certain types of fish contain high levels of omega-3 fatty acids, which have been shown to lower cholesterol levels and reduce the risk of heart disease.
Here are some of the best fish to eat to lower cholesterol:
Salmon
Salmon is a fatty fish that is high in omega-3 fatty acids. It has been shown to lower triglycerides and increase levels of HDL cholesterol (the “good” cholesterol). Eating two servings of salmon per week is recommended.
Sardines
Sardines are small, oily fish that are also high in omega-3 fatty acids. They are also a good source of protein and vitamins D and B12.
Mackerel
Mackerel is another fatty fish that is high in omega-3 fatty acids. It has been shown to lower triglycerides and increase levels of HDL cholesterol. However, it is essential to note that mackerel can contain high levels of mercury, so it should be eaten in moderation.
Trout
Trout is a freshwater fish that is also high in omega-3 fatty acids. It is a good source of protein and other nutrients, such as vitamin B12 and potassium.
Herring
Herring is another oily fish that is high in omega-3 fatty acids. It has been shown to lower triglycerides and increase levels of HDL cholesterol.
Swordfish
Swordfish is a type of fish that is low in saturated fat and a good source of protein. It also contains omega-3 fatty acids, which have been shown to have heart-healthy benefits. However, swordfish is not generally considered one of the best fish to eat for lowering cholesterol.
How do these fish help in lowering cholesterol?
Fish that are high in omega-3 fatty acids can help lower cholesterol levels in the body by the following ways:
- Omega-3s are a type of polyunsaturated fat that has been shown to reduce inflammation, lower blood pressure, and improve cholesterol levels.
- Specifically, omega-3s have been found to lower levels of LDL cholesterol (the “bad” cholesterol) and increase levels of HDL cholesterol (the “good” cholesterol).
- They can reduce the liver’s production of triglycerides, a type of fat that can contribute to high cholesterol levels.
- Omega-3s also help to reduce the buildup of plaque in the arteries, which can lead to heart disease.
What should I keep in mind while choosing fish for lowering cholesterol?
When choosing fish to eat to lower your cholesterol, it is essential to select fresh or frozen fish that is low in mercury. It is also important to prepare the fish in a healthy way, such as by grilling, baking, or broiling, rather than frying it.
Eating fish as part of a balanced diet that is rich in fruits, vegetables, and whole grains can also help to lower cholesterol levels.
How much fish should I eat to lower cholesterol?
The American Heart Association recommends that adults eat at least two servings of fish per week to help reduce the risk of heart disease. Each serving should be about 3.5 ounces of cooked fish, or about three-quarters of a cup of flaked fish.
When it comes to fish for lowering cholesterol, it’s important to choose fish that are high in omega-3 fatty acids, such as salmon, sardines, mackerel, trout, and herring. These fish have been shown to lower cholesterol levels and reduce the risk of heart disease.
Conclusion
We answered the question, “Which fish are best for lowering cholesterol?” We also talked about how these fish help to lower cholesterol, and how much fish should you eat to lower cholesterol.
