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

Short Answer: Tuna fish is good for high cholesterol. Because it has omega-3 fatty acids, protein, and vitamin D and they can lower your LDL cholesterol, increase your HDL cholesterol, and prevent inflammation and blood clots.

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 is the “bad” type of cholesterol.

LDL cholesterol can stick to the walls of your arteries and form plaques, which can narrow or block the blood flow.

This can lead to various health problems, such as heart attack, stroke, angina, 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 olive oil, nuts, seeds, and avocados and avoid saturated fat and trans fat rich foods like butter, cheese, red meat, and baked goods.

Now, tuna fish is a type of saltwater fish that belongs to the mackerel family.

People usually eat tuna fish fresh, canned, or cooked in various dishes.

Tuna fish is good for high cholesterol because it contains omega-3 fatty acids, protein, and vitamin D.

Omega-3 fatty acids are beneficial for lowering LDL cholesterol and triglycerides, increasing HDL cholesterol, and preventing inflammation and blood clots.

Protein is essential for building and repairing tissues and muscles.

Vitamin D is important for bone health and immune function.

One serving (85 grams) of tuna fish can give you about 20 grams of protein (40% of your daily needs), 0.5 grams of omega-3 fatty acids (25% of your daily needs), and 2 micrograms of vitamin D (10% of your daily needs).

Omega-3 fatty acids can positively affect high cholesterol by improving your lipid profile and reducing your cardiovascular risk.

Protein can positively affect high cholesterol by helping you feel full and maintain a healthy weight.

Vitamin D can positively affect high cholesterol by regulating your calcium and phosphorus levels and supporting your heart health.

Furthermore, tuna fish is a lean fish and lean fish is good for high cholesterol.

Because, lean fish is low in saturated fat and cholesterol, which can raise your LDL cholesterol levels and harm your arteries.

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

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

Also, you shouldn’t eat tuna fish if you have mercury allergy or intolerance to prevent anaphylaxis or digestive problems.

Because, tuna fish is one of the fish that may contain high levels of mercury, which is a toxic metal.

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

Always choose tuna fish that has bright red or pink flesh, firm texture, and mild odor.

Because, these are the signs of good quality and freshness.

You can store fresh tuna fish in the refrigerator for up to two days or in the freezer for up to three 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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