Everyone is aware of dry fruits’ benefits for health, however,…
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Fish is one of the seafood that people enjoy eating especially in winter. Also, there are several ways to cook and several recipes like lemon fish, fried fish, tandoori fish, curry fish, and many more. However, there are many benefits that fish offers to your body, but have you ever thought, if fish for cholesterol is also, good enough?
Here we are talking about cholesterol because it is very important to balance the right levels of it to stay healthy and for this, it is also essential to take a proper diet. While we are talking about a diet, people say fish is a good option to eat for cholesterol, but some are against this.
Now, what is right and what is wrong, and the answer to the question, is fish good for cholesterol, you will therefore, get to know in this blog.
But before we understand this let us know what is cholesterol.
What Is Cholesterol?
Cholesterol is a waxy substance found in your blood and is also, required l to build healthy cells. But high levels of cholesterol increase the risk of heart disease and can also, develop fatty deposits in your blood vessels.
Eating Fish For Cholesterol Management – Yay Or Nay?
So, in fact, fish do not contain saturated fats, which makes them easily soluble for people with high cholesterol. Fish has omega-3 that however, helps break down cholesterol and further, prevent plaque deposition along the lining of the arteries.
Also, fish is loaded with protein and also, can be added to the diet for weight loss.
Benefits Of Eating Fish For Cholesterol
Maintaining normal levels of cholesterol is therefore very important for a healthy you. So, here are some benefits that you should know of eating fish:
1. Maintains Healthy Cholesterol Levels
Fishes contain Omega-3 fatty acids which are, however, important dietary fat that helps maintain healthy cholesterol levels. It, however, lowers bad cholesterol and increases good cholesterol levels.
Fishes like salmon and tuna have, therefore, lower high cholesterol and can be had in meals.
2. Protects Against Heart Attacks & Stroke
However, the Omega 3 fatty acids present in fish prevent the building up of plaque within the artery walls and block proper blood and oxygen supply to the heart and brain. This further reduces the risk of a heart attack or stroke.
3. Lowers Triglycerides
So, eating fish can effectively lower levels of triglycerides, which are one of the main causes of high cholesterol levels.
You can, however, add Tuna to your diet as it helps treat hypertriglyceridemia, which is a condition caused due to excess levels of triglycerides in the blood.
4. Lowers High Blood Pressure
High blood pressure leads to increased levels of cholesterol. However, consuming fish like mackerel and sardines contains fish oils and vitamin D that can lower high blood pressure and also, reduce the risk of high cholesterol.
5. Reduces Risk of Diabetes
High blood sugar and diabetes can result in high cholesterol levels and in this case adding fish to your diet can be helpful as it can manage and lower blood glucose levels, further improving the body’s response to insulin. So, fish is also, a good option to add to diet for diabetes.
6. The Good Fat
Fish like salmon, trout, sardines, tuna, and mackerel are the best for your health because it contains omega-3 fatty acids, which is a good fat. These fatty acids are further, important for the proper functioning of the brain and eyes.
So below is the list of types of fish that you can eat for the management of the levels of cholesterol.
Fish For Cholesterol Is Also A Great Source Because,
it is rich in vitamins D, B12, and B6 which are further important for heart health and in preventing abnormal heart rhythms. While omega 3 in fish prevents blood clots in vessels and reduces high blood pressure further lowering the risk of brain damage and dementia.
Which Fish For Cholesterol To Choose?
Talking about which fish you can eat for cholesterol, is difficult as there are many types of fish. So, we suggest people choose fish that has low-mercury. However, you can opt for the below fishes,
Other fishes could be,
|Trout contains||59 mg of cholesterol|
|Salmon contains||63 mg of cholesterol|
|Sardine contain||40 mg of cholesterol|
|Anchovies contain||85 mg of cholesterol|
|Snapper contains||47 mg of cholesterol|
|Scallop contains||41 mg of cholesterol|
|Grouper contains||47 mg of cholesterol|
What Fish To Avoid?
Seafood is, however, very good for high cholesterol, but you also must be aware of certain seafood like oysters, lobsters, crabs, and shrimp as they can lead to high cholesterol. This is also, possible if you are not consuming them in the right quantity or eating them excessively.
Therefore, the wrong choice of fish can raise LDL levels significantly and further, can result, in an increased risk of heart disease, diabetes, and lipid levels in the blood.
So, here are a few types of fish that you should definitely avoid if you want to balance the levels of cholesterol:
|Squid contains 233 mg of cholesterol in servings of 100 g|
|Shrimps contain 211 mg of cholesterol in servings of 100 g|
|Eel contains 161 mg of cholesterol in servings of 100 g|
|Crayfish contains 114 mg of cholesterol in servings of 100 g|
|Oyster contains 100 mg of cholesterol in servings of 100 g|
Fish For Cholesterol Vs Chicken
Fish and chicken are both the healthiest options to choose to add to the diet. This is because they are lean meats, and high in protein, vitamins, and minerals.
While red meat is not safe to eat as it has high cholesterol levels due to its high levels of unsaturated fats, which are bad for the body.
So, below are the benefits of chicken
|Helps lower the cholesterol levels|
|Good for weight loss|
|Also, promotes healthy bones|
|Lowers the blood pressure|
|Good for boosting immunity|
|Helps to promote heart health|
However, chicken has benefits, but the health benefits that fish provide can provide are better. Therefore, being naturally low in saturated and trans fats and high in Omega-3 fatty acids, fish promote overall good health and benefits like,
|Lower high levels of cholesterol|
|Helps in losing weight|
|Helps treat inflammation|
|Boosts your immunity|
|Helps lower the high blood pressure|
|Reduce the risk of diabetes|
|Protects you against heart diseases including stroke and attacks|
|Also, treats depression and improves mood|
|Improves the quality of sleep|
To note: As the human body cannot produce Omega 3 fatty acids, it is important to add fish to your diet, as it is the best source of it. So, if you suffer from high cholesterol or want a balanced level of it, consume fish at least twice a week.
Vegetarian Alternatives to Fish
For people who are vegetarian for them foods like apples, pears, and oatmeal are beneficial for lowering cholesterol levels. However, if you want to increase your good cholesterol, you can take a look at this blog and know which all foods to add to your diet except fish. You can, however, take a look at the below recipes from the kitchen of Fitelo, and try these out instead of fish.
Watch this transformation of Annie, who lost 20 kg while she has blood pressure and cholesterol issues. So, it is never too late to take a step for your own good.
Recipes Of Fish By Dt. Mac, You Can Try In Your Kitchen
Indian Grilled Fish: This recipe is not just delicious, but is perfect to add to your diet for weight loss also. Moreover, it is super easy to cook and won’t take much time also.
Fish Curry: If you are looking for something different to eat with rice, them here is a perfect fish curry recipe for you. You can, however, enjoy it with roti also, and surely will make your day.
Grilled Fish: This season, let us cook something grilled and flavourful! So, try this grilled fish recipe and forget the taste of 5-star hotels because this will beat all tastes you have ever tried before.
What Did We Conclude? Is Fish For Cholesterol Good?
So, yes, fish is good for cholesterol, but it is important to know, which one. We have, however, mentioned for you the best types of fish that you can add to your diet and are the least harmful. While, also, telling you which fish to avoid. Moreover, you can take a look at the recipes also, try them and enjoy their benefits. For more or to continue to take care of yourself you can contact us, and buy a customized diet plan.
Frequently Asked Questions
Q. Which Fish For Cholesterol is Good?
Ans: Fish that are rich in omega-3, like salmon, are good for people to balance their cholesterol levels.
Q. Is Fish Good For Diabetes Also?
Ans: Omega 3 fatty acids are good for preventing symptoms of diabetes and its complications. So, you can however add salmon, mackerel, herring, and sardines to your diet.
Q. Can People With High Cholesterol Eat Fish Every Day?
Ans: Fish is low in saturated fat, and also, according to the experts you can eat it regularly as it is also, good for heart health.
Q. Which Indian Fish Is Good For Cholesterol?
Ans: Mackerel or Bangda are the two Indian fishes that are rich in Omega 3 and Selenium which is, however, further, great for your cardiovascular health, helps lower blood pressure, enhances eyesight, and also, reduces cholesterol.
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This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.