Reduce your cholesterol level with omega-3 fatty acids, which are found in salmon, tuna, sardines and other fish.
Some kinds of fish can work wonders with your heart.
The term “fatty fish” may not sound very attractive, but in fact it is the most delicious and most useful seafood. Fatty types of fish, such as salmon, tuna, mackerel, trout, contain many omega-3 fatty acids – healthy fats, in contrast to the harmful saturated fat that is found in most types of meat. Such a fish should be the main component of a healthy diet.
Useful properties of fish
It is proved that omega-3 fatty acids reduce the level of triglyceride, which is the type of fats contained in the blood. Experts do not know the exact mechanism of their action. Omega-3 fatty acids can also slow the development of plaques on the walls of the arteries and reduce inflammation throughout the body.
A number of studies have proved the useful properties of oily fish. In one important scientific review, scientists found that the consumption of omega-3 fatty acids along with fish oil can reduce the level of triglycerides by 25-30%. The results were published in the American Journal of Clinical Nutrition in 1997.
Based on substantial evidence, the FDA conferred a “health utility” claim for omega-3 fatty acids (EPA and DHA) for reducing the risk of coronary artery disease. This allows producers of products with omega-3 fatty acids to advertise their products as reducing the risk of heart disease.
How to make fatty acids part of your diet
Fatty fish are usually cold-water fish. When it comes to fatty fish, you have plenty to choose from. The American Association of Dieticians recommends using:
Three ounces of salmon a day contain approximately 1 g of EPA and DHA. If you do not like salmon, you can also try white fish, such as halibut or trout. 85-150 g of trout contain about 1 g of EPA, plus DHA.
It is important to remember that the way you cook fish is almost as important as the type of fish you eat.
The way to prepare any food is very important for your cholesterol level. It is always better to bake, fry over an open fire or cook for a couple.
All the benefits of fish disappear if you fry it in vegetable oil.
A tuna sandwich can be an excellent choice. Recommend to put on bread from whole-grain grain tuna with low-fat mayonnaise or pickled cucumber.
Also, you can prepare a very tasty and quick salmon dish by placing it in a microwave oven. It takes only a few minutes. The advantage is that you do not have to dry the fish.
According to current recommendations, two servings of fish per day should be consumed. It is important to find a variety of fish that you really like. The American Heart Association recommends that people consume at least two servings of fish per day. If you suffer from heart disease, they recommend using 1 gram of EPA and DHA per day, mainly along with the fish.
What if you do not like fish?
There are people who do not tolerate fish, do not force them to eat it. Fortunately, omega-3 fatty acids are also found in some other foods. Recommended to eat walnuts, flaxseed, canola oil and eggs, enriched with omega-3.
Remember that oily fish is still oily. Although it has many useful properties, it also contains many calories. You will gain weight if you eat too much oily fish. Although most Americans do not eat even the recommended 230 grams of fish per week.
In addition, excessive consumption of certain fish species may carry certain risks. You may have heard of mercury, which is found in some marine fish species, such as tuna. Salmon can contain toxins, such as PCBs. This is especially dangerous for young children and pregnant women or women who are planning to become pregnant.