Is Canned Tuna Good for High Cholesterol? (Expert Answer)

Short Answer: Canned tuna is good for high cholesterol because it has omega-3 fatty acids that lower triglycerides and inflammation in the blood vessels; protein that helps build muscle mass and burn fat; DHA that supports brain health; low mercury content; but should be eaten moderately due to potential side effects from excess consumption.

High cholesterol is a condition that affects your blood vessels and can increase your risk of heart disease and stroke.

In high cholesterol, your body produces too much of a waxy substance called cholesterol, which can build up in the walls of your arteries and make them narrow and hard.

This can reduce the blood flow to your heart and brain, and cause damage to these vital organs.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your levels of cholesterol, triglycerides, and other fats in your blood, which can impact your heart health.

To effectively manage high cholesterol, you should consume foods rich in unsaturated fats like olive oil and avocados, low carbohydrate and fiber rich foods like whole grains and fruits, fatty fish like salmon and tuna, phytosterols and stanols like nuts and seeds, and foods fortified with omega-3 fatty acids like orange juice and yogurt.

These foods can lower your LDL (bad) cholesterol levels by increasing the absorption of bile acids or reducing the production of cholesterol in the liver.

Now, canned tuna is a type of fish that is low in calories but high in protein.

People usually eat it as a convenient source of lean meat for sandwiches, salads, or casseroles.

Canned tuna is good for high cholesterol because it contains omega-3 fatty acids that can lower triglycerides and inflammation in the blood vessels.

Omega-3s are essential for heart health as they help prevent blood clots, lower blood pressure, and improve blood vessel function.

Amounts of canned tuna you can give you about 6 grams of protein per 100 grams (3 ounces), which is 18% of your daily needs if you are an average adult male or 14% if you are an average adult female.

Omega-3 fatty acids can lower LDL (bad) cholesterol by about 5%.

They may also have additional benefits for people with very high LDL levels or other risk factors for heart disease.

Canned tuna packed in water may be higher in DHA (a type of omega-3 fatty acid) than canned tuna packed in oil.

DHA is important for brain development and function.

Furthermore, canned tuna is a seafood product that is good for high cholesterol because it contains protein that can help build muscle mass and burn fat.

Protein also helps regulate appetite hormones that control hunger and satiety.

You can eat up to 8 ounces (227 grams) of canned tuna per week safely without exceeding the recommended intake of mercury or other contaminants.

More than that can cause side effects such as nausea, vomiting, diarrhea, or allergic reactions.

That’s why I suggest you limit your intake to 4 ounces (113 grams) per week to minimize mercury exposure.

Stick to fresh or frozen fish when possible to avoid added salt or preservatives.

Also, you shouldn’t eat canned tuna if you have kidney problems or are allergic to fish.

Because it may worsen kidney function or trigger an allergic reaction.

You can buy fresh or frozen tuna from local markets or online stores.

Always choose brands that are certified by reputable organizations such as the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC).

Because they ensure that the tuna are caught or farmed sustainably without harming the environment or wildlife.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing/dealing with high cholesterol effectively.

I always recommend my patients with high cholesterol to follow a heart-healthy diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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