Is Fish Good for High Cholesterol? (Expert Answer)

Short Answer: Fish is good for high cholesterol. Because it has omega-3 fatty acids and protein, and they can lower your triglycerides, raise your HDL cholesterol, and protect your arteries.

High cholesterol is a condition that affects your blood vessels and heart.

In high cholesterol, your body produces too much low-density lipoprotein (LDL) cholesterol, which can stick to the walls of your arteries and form plaques.

This can lead to various health problems, such as coronary artery disease, heart attack, stroke, and peripheral artery disease.

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

What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume unsaturated fat rich foods like fish, nuts, seeds, and olive oil and avoid saturated fat rich foods like red meat, butter, cheese, and pastries.

Now, fish is a type of animal protein that comes from aquatic animals. People usually eat fish cooked, grilled, baked, or raw.

Fish is good for high cholesterol because it contains omega-3 fatty acids, which are beneficial for your heart and blood vessels.

Omega-3 fatty acids can lower your triglycerides, reduce inflammation, prevent blood clots, and improve the function of your endothelium, which is the inner lining of your arteries.

A 3-ounce serving of fish can give you about 20 grams of protein, 1 to 5 grams of fat, and 0 to 100 milligrams of cholesterol, depending on the type of fish.

The fat in fish is mostly unsaturated, which can lower your LDL cholesterol and raise your HDL cholesterol.

The cholesterol in fish is negligible compared to the cholesterol in your own body, and it does not affect your blood cholesterol levels significantly.

Omega-3 fatty acids can positively affect high cholesterol by lowering your triglycerides, which are a type of fat in your blood that can increase your risk of heart disease.

Omega-3 fatty acids can also improve your HDL cholesterol, which can help remove excess LDL cholesterol from your arteries and protect them from damage.

Furthermore, fish is a source of lean protein and protein is good for high cholesterol.

Because, protein can help you feel full, control your appetite, and maintain your muscle mass, which can boost your metabolism and burn more calories.

You can eat two to three servings of fish per week safely.

More than that can cause mercury poisoning, which can harm your nervous system and kidneys.

Mercury is a toxic metal that accumulates in some fish, especially large and predatory ones, such as shark, swordfish, king mackerel, and tilefish.

Also, you shouldn’t eat fish if you have an allergy to fish or seafood to prevent anaphylaxis, which is a severe allergic reaction that can be life-threatening.

Because, fish can trigger your immune system to release histamine and other chemicals that can cause symptoms such as hives, swelling, breathing difficulties, and low blood pressure.

You can buy fresh fish in your local market or can order it from online.

Always choose fish that has clear eyes, firm flesh, moist skin, and a mild smell.

Because, these are signs of freshness and quality.

You can store fish in the refrigerator for up to two days or in the freezer for up to six months.

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

I always recommend my high cholesterol patients to follow a high cholesterol-friendly 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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