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.