Cholesterol is a fatty substance present in all of our cells. It helps us process vitamin D, break down foods, and make hormones. There are two main kinds of cholesterol: low-density lipoprotein (LDL), or “bad” cholesterol, and high-density lipoprotein (HDL), or “good” cholesterol. Nowadays, due to unhealthy lifestyles and improper eating habits, the majority of people are affected by high cholesterol problems.
Unfortunately, having too much cholesterol can lead to excessive blood pressure and an increased risk of a heart attack or stroke. To avoid this, lowering cholesterol levels through exercise and a balanced diet that includes foods with naturally low cholesterol content is essential.
Certain fish, rich in omega-3 fatty acids, can help control cholesterol levels in the body. Let’s take a look at some of these beneficial fish.
TUNA FISH
Tuna fish is a powerhouse of omega-3 fatty acids, which have been shown to reduce the accumulation of LDL cholesterol. Regular consumption of tuna can help lower your overall cholesterol levels and support heart health. The omega-3 fatty acids in tuna also contribute to reducing inflammation, which is beneficial for preventing cardiovascular diseases.
Tuna is a versatile fish that can be enjoyed in various forms, such as grilled, baked, or in salads. Including tuna in your diet a few times a week can make a significant difference in managing your cholesterol levels.
TROUT FISH
Trout fish is another excellent source of omega-3 fatty acids, which play a crucial role in maintaining good cholesterol levels. These healthy fats help increase HDL cholesterol while lowering LDL cholesterol, promoting overall cardiovascular health.
In addition to omega-3s, trout is rich in essential nutrients like protein, vitamin D, and B vitamins. These nutrients support various bodily functions, including heart health and metabolism.
HERRING FISH
Herring fish provide two types of essential fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are known for their anti-inflammatory properties and their ability to improve heart health by reducing LDL cholesterol levels and increasing HDL cholesterol.
Herring is also a great source of vitamin D, which is important for bone health and immune function. Incorporating herring into your diet can provide multiple health benefits beyond cholesterol control.
MACKEREL FISH
Mackerel fish is celebrated for its high omega-3 fatty acid content. These healthy fats help lower cholesterol levels, particularly by reducing LDL cholesterol and increasing HDL cholesterol. Regular consumption of mackerel can significantly improve heart health and reduce the risk of cardiovascular diseases.
Mackerel is an important food fish consumed worldwide. It is known for its rich, flavourful taste and can be prepared in numerous ways, such as smoked, grilled, or baked.
SARDINES
Sardines are small but mighty when it comes to their omega-3 fatty acid content. These tiny fish help maintain cholesterol levels by lowering LDL cholesterol and increasing HDL cholesterol.
Sardines are also high in major minerals such as phosphorus, calcium, and potassium, and trace minerals like iron and selenium. They help lower blood sugar levels by a small amount and are a good source of vitamin D, calcium, and protein.
Sardines can be eaten fresh or canned and are convenient to add to your diet. They make a great addition to salads, pasta dishes, or as a protein-packed snack.
SWORDFISH
Swordfish is a rich source of omega-3 fatty acids, which help control blood pressure and cholesterol levels. These healthy fats reduce LDL cholesterol and support heart health by maintaining healthy blood vessels and reducing inflammation.
Swordfish has a firm texture and a mild flavour, making it suitable for grilling, baking, or broiling. Including swordfish in your diet can provide a delicious way to manage your cholesterol levels and promote overall health.