The Relationship Between Salmon and Cholesterol Level

When it comes to maintaining the high cholesterol levels in the body, fatty fishes like salmon and tuna can come handy. Wait – don’t they contain the cholesterol as well? So, how they are going to manage what they contain?

Yes- fishes do contains the cholesterol but right before you jump onto any conclusion, it is important to understand that different seafoods contain different types of cholesterol and most of them can help you to manage your cholesterol levels. 

As per studies, one of the best ways to maintain your blood pressure level to watch the food you fill in your plates. The cholesterol level is directly linked with the diet high of saturated fats, higher level of LDL or bad cholesterol. This will not only contribute in the spiking level of cholesterol but also increase the risk of heart diseases, and type 2 diabetes. Food sources that are the prime sources of saturated fats includes:

1. Red meat
2. Pork meat and products
3. Chicken and chicken products
4. Dairy products; butter and cheese

Unsaturated fats right opposite to saturated fats can improve the cholesterol level in the body. Foods that are rich in unsaturated fats and omega-3 fatty acids are:

1.         Walnuts
2.       .. Avocado
3.          Seeds
4.          Nuts
5.          Fishes like; salmon, mackerel and tuna

How salmon fight off high cholesterol?

Salmon as a fatty fish offers healthy unsaturated fats that has been shown to improve the cholesterol levels. In fact, it is an alternative to the red meat which falls into the category of saturated fats. Salmon is a nutrient-dense food which is also a rich source of omega-3 fatty acids can aid to increase the good cholesterol level in the body. Plus, it is tasty.

What about the nutrient?

An average 3 ounce of cooked Atlantic salmon contains the 23gm protein, 6gm fats (unsaturated), vitamin D vitamin B-12, Vitamin B-6, Magnesium, Omega-3 fatty acids and lastly selenium. In short, it is packed with all the nutrients and protein our body need to stay healthy and functioning.  

Some of the healthy salmon recipes

If you are looking for ways to blend in salmon in your daily or weekly diet then, here are some of the finger licking good recipes with nourishing ingredients to uphold and maintain a good cholesterol level in the body:

•          Smoked salmon

This flavorful traditional recipe is what makes the salmon tastier and healthier and have greater nutritional value.

•          Thai baked salmon

Dipped in the marinated and flavorful curry sauce is what you need a cold snowy day.

•         Salmon and veggies

Grilled salmon with summer veggies is what you need to enjoy your every drink. Just heat it up right on your grill and it is ready to eat.

Know your cholesterol level

Regular blood tests can help you to keep a track of your blood pressure and cholesterol levels. Here is how you can interpret the results of the tests:

•          High cholesterol: - 240 milligrams per deciliter or above is considered as high cholesterol

·         Medium cholesterol: - 200–239 mg/dL is considered as medium cholesterol. This is the indication that you may need control your unhealthy lifestyle.

•          Low cholesterol: - less than 200mg/dL is considered as low cholesterol.

When it comes to fulfilling the body requirement of omega-3 fatty acids while improving your health and cholesterol level, salmon is a great choice. Unlike the saturated fats, salmon offers the healthy unsaturated fats that can benefit the cholesterol level. It is powerhouse of nutrient and protein so, next time when you feel like grilling some meat, try to go with the salmon fillet.

Mediterranean Diet: Everything You Need To Know About

Are you planning to switch to a healthy diet this pandemic summer to cleanse your body while walking on a new path? If yes, then the Mediterranean diet is the one that might suit you the best. Commonly known as a blended diet, the Mediterranean diet blends traditional eating habits with the modern flavours allowing you to eat healthily without compromising with the taste. In the modern world- where we have replaced the vitamins and nutrients with the health and dietary supplements, the Mediterranean diet can be the key to maintain the balance between the hectic lifestyle and healthy eating habits.

Why the Mediterranean diet? 

Have you come across the history of Greek, Spain, Italy, and the Mediterranean? If you did then, you may know that these people were extremely healthier and live longer compared to most Americans? And they still do. Ever wondered why?

Researchers have found that there is a direct link between the Mediterranean diet and long longevity. Their eating pattern was the secret behind their power, and longer lifespan free of many chronic diseases. For instance; the average lifespan in Italy is 81 years and many Italians live above the age of 82.

What is expected from the Mediterranean diet?

As mentioned earlier, the Mediterranean diet is based on the traditional cooking techniques styles and eating habits that belong to the countries around the Mediterranean Sea. The beginners who have come across this diet for the first time need to understand that this diet only promotes the consumption of whole foods including fresh fruits, vegetables, nuts, seeds, fatty spices, herbs, spices, and extra virgin olive oil. Dietarians can also enjoy a glass of red wine with the food.

Now, there must be people who are wondering how it is going to help them lead a healthy lifestyle? Well, the Mediterranean eating habits have been shown to improve the heart against diseases and conditions such as high blood pressure, stroke, heart attack, chronic inflammation, and more.

If you take a look at the American diet then, you may find that it is filled with the sugar, saturated and trans fats, high carbs, processed food, meat, soda and alcohol which lead to cardiovascular problems and cancers making them the main causes behind the deaths in America.

 What are the rules of the diet?

Unlike any other diet out there that works with the strict set of rules, the Mediterranean diet doesn’t include any set rules on what to eat and what to avoid. All the dietarians need to do is ensure than their foods come from the natural, and healthy resources. Fresh and dried fruits, nuts, Greek yogurt, whole grains, fatty fishes, and lean meat are an excellent choice of foods. Although this diet is not designed for fast cutting, you can follow it to get leaner. 

Many dietitians even suggest it as an eating pattern rather than a diet as it doesn’t require counting and cutting down calories, weighting, and cutting down food sources. However, you can do regular exercise with it to reach your goal.

What do scientists believe?

Scientific research confirms that the Mediterranean diet offers potential health benefits. For example, according to a review published in Nutrition today has linked to the lower risk of chronic illnesses. Rich in omega-3 fatty acids, mono, and polyunsaturated fats, the Mediterranean diet supports cardiovascular function and protects the heart against chronic heart diseases. The review further explained that the diet can also lower diet the risks of obesity, diabetes, bowel disorders, cancers, and other age-related diseases.

Although it can be challenging, in the beginning, to cut the sugar intake, carb, and soda drinks to lead a healthy lifestyle but with the Mediterranean diet, things get tastier over time. So, don’t lose your aim and lead a healthy lifestyle.