Eating More Fish Boosts Good Cholesterol Levels

Fatty fish are not only tasty, but they may have a positive effect on your HDL cholesterol level. It's been found that those who ate fatty fish three or four fish meals per week had more large HDL (high-density lipoprotein) particles in their blood than those who did not eat fish so frequently.

"Fatty" fish typically are cold-water fish. You have many good choices when it comes to fatty fish. Some of the easiest to find are:

  • Salmon
  • Tuna
  • Trout
  • Herring
  • Sardines
  • Mackerel

Unfortunately, less than one in five Americans eat enough fish. About one third of Americans eat seafood once a week, while nearly half eat fish only occasionally or not at all. Eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer's disease, and other chronic conditions. Low-fat fish may have other health benefits such as lowering of blood pressure.

Researchers have concluded that consumption of a diet rich in whole grains and fatty fish adds to a good cholesterol profile. These changes may be due to certain protective functions of HDL and could explain the positive effects of fish consumption against atherosclerosis.

Cholesterol Benefits

Cholesterol is generally divided into "good" and "bad," with good cholesterol capable of removing bad cholesterol from arteries in addition to lowering risk of cardiovascular disease. Bad cholesterol contributes to increased risk of this disease.

The classification of HDL as the "good" cholesterol and LDL as "bad" cholesterol is really a simple generalization to help us understand the different functions of lipoproteins in the body. The truth is that both lipoproteins are simply carriers of cholesterol. They are best described as packages for cholesterol transportation.

The recent research has shown that HDL cholesterol and large HDL particles are efficient in sweeping extra cholesterol off artery walls. Large HDL particles have been associated with reduced risk of cardiovascular diseases, whereas small HDL particles may even have opposite effects.

So a high level of HDL cholesterol improves cardiovascular health, a high level of LDL cholesterol does not necessarily worsen cardiovascular health. It is what happens to LDL cholesterol that makes it bad for the heart.

Here's how it works. LDL cholesterol only turns "bad" when it becomes oxidized by free radical atoms in your bloodstream.

Fish Needs To Be Properly Prepared

The consumption of fish has long been known to be beneficial for health. One important thing to keep in mind: How you prepare the fish is almost as important as which type of fish you eat.

The way that you prepare any of these foods makes a big difference in your blood cholesterol level. It's always best to broil, grill, or steam your fish. Any health benefits from fish are canceled out if you deep-fry them in oil.

The good ol' reliable tuna sandwich can be a healthy choice, preferably tuna with low-fat mayo or pickle relish on whole grain bread.

You can also get a very quick and tasty meal by microwaving salmon and other fish. It only takes a few minutes. One big advantage is that you don't dry out the fish, which is easy to do using more conventional methods.

The Omegas

Fish is full of protein and lower in saturated fat than fatty meat products. Fish is also a wonderful source of omega-3 fatty acids. Omega-3 unsaturated fatty acids benefit your heart by decreasing risk of arrhythmias, or abnormal heartbeats. Omega-3 fatty acids also decrease your triglyceride levels, slow the growth of atherosclerotic plaque, and can also slightly lower your blood pressure.

Researchers emphasize the importance of maintaining a heart-healthy diet that's low in red meat and high in fish and other foods that lower bad cholesterol, such as olive oil, whole grains and nuts.

An excellent cholesterol supplement that includes many important natural ingredients is Cholesterol Completeā„¢ (click here to view). It's a powerful all-natural formula that targets both types of cholesterol; LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL is the cholesterol you should be most concerned with, it is the "bad" cholesterol that clogs arteries and raises blood pressure. HDL is the "good" cholesterol that helps remove LDL from the body. You're supporting healthy cholesterol with 100% natural approach!

Omega-3 fatty acids have been convincingly shown to reduce risk of heart attack, stroke, heart rhythm disorders, and are powerful tools to reduce triglycerides.

The fatty acid omega-9, or oleic acid, is a monounsaturated fat. It is not one of the essential fatty acids. Our bodies have the ability to produce small amounts of omega-9. However, this may only occur if the essential fatty acids omega-3 and omega-6 are present. Although omega-9 is crucial to your body's health, it plays a much smaller role than the essential fatty acids omega-3 and omega-6. Mostly, omega-9 has an affect on the lowering of cholesterol levels and promotes healthy inflammation responses within the body.

One way to keep your Omegas in balance is to take one supplement a day. We recommend our Omega 3-6-9 Completeā„¢ (click here to view) . This is a comprehensive blend of Fish Oil, Borage Oil, and Organic Flax Seed Oil. This combination provides a unique balance of Omega-3 and Omega 6, plus Omega-9 and Vitamin E.

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