What fish is best to eat if you have high cholesterol and in what quantities?

An increase in blood cholesterol contributes to the occurrence of serious diseases: diabetes, atherosclerosis, stroke.
To normalize the indicators, doctors recommend following a diet, namely, reducing the amount of fat in the diet. However, not all fats are bad. For the normal functioning of all organs and systems, a person needs unsaturated fatty acids.

If Omega 6 and 9 can be obtained from plant foods and meat, then Omega 3 is found only in fish and seafood.

Fish also contains cholesterol. Therefore, in order to get the maximum benefit from fish, you should choose the right type and method of preparation.

Composition and benefits for the body

Humanity began to eat fish for a very long time. To date, the popularity of this product remains high. This is due to its numerous beneficial properties and nutritional value. Of the 20 thousand fish, several hundred are used as food. Fish can be either sea or freshwater (river or lake).

Sea fish is of greatest value, as it is more dietary. If the fat of river fish is similar in composition to poultry fat, then the inhabitants of the seas contain a large amount of polyunsaturated fatty acids.

Sturgeon and salmon breeds are considered the most useful. Freshwater ones benefit from a small amount of fat and an abundance of microelements in the composition. Caviar provides additional, significant benefits when consumed correctly.

The benefits of fish are as follows:

1. High protein (protein) content with its excellent digestibility. Fish is digested twice as fast as meat and is absorbed almost 100%.

2. Abundance of essential amino acids . It contains valine, tryptophan, methionine, which act as building material for cells. The body does not synthesize these acids, but can only receive them from the outside.
3. Fats . Unlike animal fat, which contains bad cholesterol (LDL), fish oil contains predominantly good cholesterol (HDL). The melting point of fish oil is very low, which makes it easy to digest. Omega-3s increase the production of HDL, which promotes the removal of atherogenic fractions of cholesterol, prevents the formation of cholesterol plaques and prevents the risk of heart attack, stroke, ischemia, and hypertension.
4. A huge amount of vitamins . There are vitamins A, C, E, which are powerful antioxidants. Vitamin B 12 is necessary for normal hematopoiesis.
5. Content of micro- and macroelements . River rocks are rich in phosphorus, potassium, fluorine, iron, sodium and selenium. Marine salts additionally contain iodine and bromine.

Thus, fish and seafood reduce bad cholesterol and increase good cholesterol. Thanks to this, people who regularly eat fish have a 20% lower risk of heart disease.

Cholesterol content in fish

About 70-75% of cholesterol is produced by the liver and about 25% comes from food.
The amount of cholesterol depends on the variety. Based on fat content, the following product categories are distinguished:

1. Low-fat varieties (less than 3% lipids): pike, perch, cod and many other freshwater fish.
2. Medium-fat (about 8%): sprat, sea bass, carp, bream.
3. Fatty species (from 9 to 19%): sturgeon, mackerel, saury.
4. Very fatty (more than 20%): salmon, river trout, herring, eel, halibut.

The maximum amount of fat is present in fish in winter, and the minimum is after spawning, that is, in summer.

Interesting! Cod liver contains almost 73% fat. This is the fattest fish product.

The cholesterol content in different fish is presented in the table:

Daily value for high cholesterol

Doctors recommend that patients with high LDL cholesterol consume no more than 200 mg of cholesterol per day. That is, they can eat no more than 60-70 grams of mackerel or carp. But trout or pollock are allowed in the amount of 200-300 g. This is provided that they are the only source of cholesterol, and all other food is plant-based.

If on this day a person drank a glass of milk (100 mg) or ate a piece of chicken (200 mg), then no more than 100-150 g of low-fat fish can be consumed. It is better to eat fatty varieties on a separate day.

On average, nutritionists advise including standard portions of fatty fish in your diet, 150 grams 2-3 times a week.

Selected recommendations

People who already suffer from atherosclerosis, hypertension, diabetes, excess weight and CVD should definitely print out lists of foods that increase blood cholesterol levels. For them, creating the right menu can be a matter of life and death. By correctly distributing the “green” and “yellow” lists in the diet and abandoning the “red” and “black” ones, you can normalize LDL levels and significantly improve your well-being.

Those who adhere to the principles of proper nutrition or have a predisposition to CVD should strictly adhere to the daily intake of cholesterol (300 mg). There are tables showing how much of this substance is contained in a particular product - they allow you not to exceed the recommended value (presented below). This will protect the cardiovascular system from many problems and reduce the risk of diseases associated with it.

Fast food

Separately, it is worth mentioning foods that increase cholesterol levels by as much as 45%. They can be included in two lists at once - “red” (because they themselves contain this harmful substance in large quantities) and “black” (they do not contain it, but they must be excluded from the diet forever).

Fast food should be eliminated from your diet forever

This is everyone's favorite fast food:

• hot dogs;
• hamburgers;
• cheeseburgers;
• sandwiches;
• nuggets;
• shawarma, etc.

They contain a large amount of trans fats, which are harmful to blood vessels and health in general. They are contraindicated in almost all diseases.

Sushi

The question immediately arises about equally popular sushi. The situation with them is different. Those that include salmon, tuna and eel are definitely healthy as they contain omega fats. At the same time, take a closer look at what else was used to prepare them. Many sauces, Japanese omelette, caviar, soft cheese can increase LDL in the blood. In addition, if the fish is fresh, it is healthy; if it is smoked, it is better not to order such rolls.

The safest: Philadelphia, California, Unagi, Maguro (in their classic version).

Tempura should be avoided, since it is not known exactly how they are baked - with the use of trans fats or not.

Therefore, conditionally, sushi, rolls, gunkans and other fish dishes of oriental national cuisine can be attributed to the “yellow” list of products. Their use should be limited and the composition should be studied more carefully.

Omega 3 content in fish

The benefits of fish lie mainly in their high Omega-3 content. This substance is not synthesized by the body, so it can only be obtained from food. The daily requirement for this substance is 250-300 mg.

Omega-3 content in different varieties:

Proper use and preparation

If you have high cholesterol, it is important that the fish is cooked properly. Allowed to boil, bake or steam. You can also cook fish cutlets. When cooked, the amount of cholesterol in fish decreases slightly. The most optimal side dish for fish are vegetables (stewed, baked, raw), fresh herbs, and a little boiled rice.

It is prohibited to eat fish prepared in the following ways:

1. Fried, especially breaded. In this case, the amount of fat, carcinogenic substances that provoke the development of cancer tumors, increases.
2. Smoked. Excess salt and carcinogens have a negative effect on the body.
3. Salty. Salt retains fluid in the body and increases blood pressure.
4. Raw (in Japanese dishes). In the absence of heat treatment, the product retains parasites, E. coli and other dangerous components.
5. Paired with fried potatoes. Despite the popularity of this dish, it is prohibited if you have high cholesterol.

Best Recipes

If a doctor advises you to follow a diet, this does not mean that the menu will be boring and bland. There are many different recipes that you can use to prepare delicious dietary fish dishes.

Steamed cod with vegetable side dish

Marinate cod pieces (about 1 kg) in lemon juice mixed with garlic, soy sauce, and sunflower oil for 25 minutes. Liquid ingredients are taken in approximately 50 ml, soy sauce - about 30 mg, as it contains a lot of salt. You can add a mixture of Provencal herbs to the marinade.

For garnish, take potatoes, zucchini, cauliflower in equal parts, cut into cubes. Place vegetables-fish-vegetables in the bowl of a multicooker or steamer. Set to steam cooking mode. Cook for no more than 20 minutes. Serve the finished dish with dill and lemon slices.

Thanks to the spicy marinade, the dish acquires an exquisite taste, and vegetables will add satiety to it.

Rainbow trout in foil

Clean, gut, and rinse medium-sized trout. Mix greens (parsley, dill, marjoram sprig) with vegetable oil. Stuff the belly of the trout with this mixture and add a slice of lemon. Wrap the fish in foil to prevent the juices from leaking out during cooking.

Place the fish in a hot oven and bake for about 25 minutes. Serve trout in foil or place on a platter. It will be complemented by boiled rice and fresh herbs. This dish becomes very tender and juicy, since the foil retains all the juice that is released.

What kind of fish is healthy?

Freshwater fish species

Now let's talk in more detail about what kind of fish to eat if you have high cholesterol. Even if a person’s blood levels are found to exceed the norm, in most cases there is no need to give up fish. Only in the most advanced situations do doctors put the patient on a very strict diet, and in other cases its use is even recommended, of course, in acceptable doses.

This is because fish is a valuable source of polyunsaturated fatty acids, which can reduce the concentration of low-density lipoproteins, and therefore bad cholesterol. In addition, lipid metabolism improves if it is disrupted.

At first glance, it seems absurd to eat fatty fish with high cholesterol, however, for people suffering from atherosclerosis, salmon, chum salmon, and other types of salmon fish are the most useful. In order for the body to benefit, it is important to monitor the quality of the products purchased; they must be fresh, caught in ecologically clean regions.

Otherwise, you can get poisoned because adipose tissue is a place where harmful substances and toxins accumulate.

In addition to expensive red fish, more affordable varieties are recommended, which can also have a beneficial effect on the human body:

• various types of sardines;
• tuna;
• herring;
• trout;
• halibut and others.

Note. Fish will be useful for atherosclerosis if eaten boiled or baked.

For those who are not able to afford the named species for frequent consumption, you can successfully replace them with the usual, universally recognizable Atlantic herring, but you should not buy herring, which contains quite a lot of salt. There are inexpensive fresh frozen fish in stores today. We recommend baking it with lemon juice and Mediterranean spices, which is healthy and very tasty.

For those who still do not want to take risks and do not intend to eat fatty fish, nutritionists advise buying cod species, pollock or halibut. They are classified as dietary products; they are not able to increase the number of atherosclerotic plaques, but can contribute to a slight elimination of cholesterol. The optimal dosage in this case is 200 grams of boiled product twice a week.

Fish for atherosclerosis

If you have atherosclerosis, you should not eat smoked fish

In order not to harm your body and get the most benefit from the product, fish must be prepared in accordance with certain instructions.

If you have high cholesterol, you should not:

• fried fish in oil because it is very high in calories and depleted in nutrients;
• if the dish has not undergone thermal or chemical treatment properly, since life-threatening parasites may remain in its tissues;
• salty products thicken the blood, which slows down the blood flow, and in case of atherosclerosis this is contraindicated;
• Smoked fish is full of preservatives, harmful substances, such as carcinogens, and it also contains a lot of salt.

The most acceptable way to prepare fish is boiling.
This thermal processing reduces fat content and preserves all useful components as much as possible. The same applies to steamed, grilled or oven-cooked foods. In order to choose quality products, listen to these recommendations:

• give preference to small and medium-sized carcasses because the older the animal, the more harmful substances accumulate in it;
• the smell should be natural without the slightest hint of staleness, categorically refuse fish with a smell;
• Fresh fish should have bright red gills;
• the carcass should be elastic and, after pressing, quickly restore its original shape; if the dent remains, then it is better to refuse the purchase;
• pay attention to the color, the range may be different, but for each species it has its own characteristic color.

Fish should be stored in the refrigerator, preferably gutted and salted for no more than three days; if frozen, the shelf life can extend for months, but this significantly reduces its taste.

Recommended Recipes to Lower Cholesterol Levels

Steamed dietary salmon

For those who want to combine business with pleasure, we offer several popular and simple recipes to reduce the amount of bad cholesterol in the body:

1. Steamed salmon. Rinse fish steak (0.5 kg) and remove water from it with a paper or clean rag towel. Salt and pepper to taste and add your favorite spices, marinate in the juice of half a lemon for an hour. Then we place the salmon steak in the form where it will be baked, after greasing it with sour cream or olive oil. Next, stir in a double boiler or water bath and cook for about 40-50 minutes;
2. Baked Atlantic herring. For three medium fresh frozen herrings, prepare one lemon, olive oil, salt, pepper and spices (add at your discretion). We clean the carcass and gut it, you can cut off the tail and head, wash it and rub it with salt, spices and lemon juice. We recommend using coriander, thyme, paprika, and basil. Grease a baking sheet with oil, lay out the herring, pour over lemon juice. Place the remaining zest nearby. Bake at 200 degrees for 30-45 minutes, remove when ready.

Mashed potatoes or baked potatoes are a good side dish for these dishes. The flavor range will be perfectly complemented by seasonal vegetable salad.

Baked herring

Possible harm and contraindications

Despite the enormous benefits of fish, it can be harmful. The fact is that freshwater and marine life tend to accumulate harmful chemicals from water. Salmon and tuna are especially likely to accumulate lead, arsenic and other heavy metals.

Some species (sturgeon, trout) are raised in special farms. Unscrupulous manufacturers use various additives to add color and increase the size of carcasses.

It is strictly contraindicated to eat this product in its raw form, especially for pregnant women and small children. Parasites are often invisible to the human eye, but cause enormous harm to the body.

It is also prohibited to eat:

• unfamiliar fish species;
• caught in “suspicious bodies of water”;
• sold in unauthorized places without appropriate documents (on the street), since it is unknown where and when the fish were caught;
• carcasses with external damage, ulcers, unhealthy plaque, and unpleasant odor.

High cholesterol: causes and treatment

Factors that may cause excessive levels of the substance in the blood include:

• Excessive body weight gained due to overeating.
• Various degrees of obesity.
• Many years of smoking experience.
• Improper liver function.
• Alcohol abuse.
• Diabetes.
• Excessive levels of adrenal hormones.
• Physical inactivity.
• Poor nutrition.
• Eating junk food, fast food and carbonated drinks.
• Insufficient levels of thyroid hormones.
• Sedentary lifestyle, sedentary work, lack of physical activity and sports.
• Insufficient levels of genital hormones.
• Excessive release of insulin.
• Kidney diseases.

Treatment methods

Medications are often used when other methods no longer work. In the initial stages, the problem can be dealt with without medications.

To maintain your body's health, try to spend more time outdoors, engage in physical activity, sports, and watch your diet. Such measures will help prevent the occurrence of various diseases and ailments, including increased cholesterol levels. Di&Di Corporation offers a wide selection of products for a balanced and healthy diet - dietary confectionery and groceries.

We select a quality product in the store

In order for a product to bring maximum benefit and pleasure, it should be chosen correctly. It is better to purchase fish in large stores, where they can provide a certificate.

The chilled version is preferable, as you can ensure its freshness. For frozen fish, expiration dates should be indicated on the packaging; there should not be a lot of ice in the bag, this may indicate repeated freezing.

Some rules for choosing chilled fish:

1. Buying medium-sized carcasses indicates the “youth” of the fish.
2. The surface of the fish should be smooth, without ulcers or plaque.
3. When you press on the pulp, it should return to its original appearance in a few seconds. Otherwise, it's an old copy.
4. The smell of a fresh product is not sharp, subtle, which indicates its freshness.

At home, store fish for no longer than 2 days in the refrigerator or up to 2 months in the freezer.

Choosing the right product

There are several simple rules that it is advisable to follow when choosing fish.

• The larger and older the fish, the more harmful substances it may contain. Choose small fish.
• Fresh fish usually has a specific smell, and the smell should not be harsh or unpleasant.
• The fish should be elastic; after pressing with a finger, the flesh should quickly restore its shape.
• The color of the fish varies depending on the species, but is not green or yellow.

To avoid poisoning, fish must be stored properly. Fresh fish can be stored in the refrigerator for 2-3 days or in the freezer for several months.

The benefits of fish oil for atherosclerosis

Everyone knows about the benefits of fish oil. Now it is produced in capsules, which makes the supplement convenient for adults and children to take.

Fish oil is indicated for those who cannot, for some reason, eat fish. Useful properties of the product:

1. 
   Normalization of heart function.

2. Cleansing blood vessels from cholesterol plaques.
3. Improved metabolism.
4. Improved vision.
5. Strengthening hair and nails.
6. Normalization of bile production.
7. Boosting immunity.

When choosing a supplement, you need to pay attention to the content of components such as DHA and EPA. Without them, fish oil is practically useless. The total amount of these acids should be 700 or 100 mg.

Fish is an essential dietary product for patients with high cholesterol. Different varieties contain different amounts of fat and Omega-3. To maximize the benefits from consumption, the product should be selected and prepared correctly.

Fish recipes to lower cholesterol

Steamed salmon

To prepare the dish you need:

• salmon steak (approximately 0.5 kg);
• lemon – 1;
• sour cream 15% (low-fat) - to taste;
• a mixture of Italian herbs (basil, organo) - to taste;
• salt, pepper - to taste.

Clean the salmon, rinse in running water, dry with a clean cloth. Rub with salt, pepper and herbs, pour over the juice of half a lemon and leave to marinate for 30-40 minutes. Place the steak in the bowl of a steamer (or multicooker with the “steam” function), brush with sour cream. Place the container with the fish on top of the pan of boiling water and steam for 40-60 minutes. A delicious dietary dish is ready.

Herring baked in the oven

Many people are used to eating only salted herring. But it will be much healthier to bake this sea fish: this way it will retain maximum beneficial qualities and will not harm the heart and blood vessels with excess salt. In addition, baked herring is very tasty.

Ingredients:

• fresh frozen herring – 3 pcs.;
• lemon – 1;
• vegetable oil - for greasing the mold;
• salt, pepper, seasonings - to taste.

Prepare the herring for baking by cleaning the insides and rinsing the carcass under running water. The head and tail can be left or cut off. Rub the herring with salt and pepper, and, if desired, with a seasoning of ground coriader, paprika, turmeric, dried vegetables and thyme. Place the fish on a baking sheet greased with vegetable oil and sprinkle with lemon juice.

Place the baking dish in the oven and bake the herring for 30-40 minutes at 200 degrees. The result is juicy and flavorful fish with a crispy baked crust. Serve garnished with lemon wedges. Any fresh vegetable salad or baked potato is suitable as a side dish.