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should you give up fish? Which one to choose?

Although fish contains small amounts of cholesterol, it is low in saturated fat and can be eaten if a person is monitoring their cholesterol levels. The beneficial omega-3 fatty acids in oily fish may also help prevent cardiovascular disease associated with high cholesterol. Some people may wonder if they can eat certain foods that contain cholesterol, such as fish, when a doctor is recommending a diet to lower their cholesterol levels. This article answers some questions about cholesterol and diet and provides advice on the types of fish to eat. There are also nutritional profiles of some fish and ideas on how to include them in meals.

What is cholesterol?

Cholesterol is a waxy substance that the body needs to make hormones and vitamins and build healthy cells. However, too much of the wrong type of cholesterol is a risk factor for cardiovascular disease. The two types of cholesterol are low-density lipoprotein (LDL), which doctors consider “bad” cholesterol, and high-density lipoprotein (HDL), which is “good” cholesterol. Lipoproteins transport cholesterol throughout the body via the bloodstream. As a result, LDL cholesterol can build up in blood vessels, oxidize, and form dangerous plaques in arteries. The lipoproteins that make up HDL cholesterol bring the cholesterol back to the liver, which processes it and prevents it from building up in the arteries.

How does diet affect cholesterol levels?

Diet is one of the factors that can affect cholesterol levels. Other factors include genetics, medications, and physical activity. However, current data does not show that dietary cholesterol is a risk factor for cardiovascular disease. Instead, people should try to understand their saturated fat intake. Excessive consumption of foods high in saturated fat or trans fat increases LDL cholesterol levels. A wholesome, fiber and vegetable-rich diet to reduce the risk of heart disease and control cholesterol levels. The diet should favor fish and poultry while limiting red meat and fatty dairy products. When a person removes the skin from poultry, trims visible fat from meat, and grills meat and fish instead of frying them, they can also reduce their intake of saturated fats.

Does fish contain cholesterol?

Both fatty and lean fish are low in saturated fat, making them a healthy part of the diet. This means that people looking to lower their cholesterol levels don’t have to avoid any particular type of fish. Fish and seafood also contain omega-3 fatty acids, which are anti-inflammatory and have many health benefits, including reducing the risk of cardiovascular disease.

Can people who watch their cholesterol levels eat fish?

People looking to lower their cholesterol or improve their cholesterol profile can eat fish without fear of side effects. Eating more fish and seafood is a good strategy to lower cholesterol. To limit your intake of saturated fat, you can use a cooking method other than frying in oil, such as frying. B. baking, poaching or grilling.

Which fish to choose?

You can choose lean fish like sea bass or cod, or fatty fish rich in beneficial omega-3 fatty acids like salmon, mackerel and herring. Mercury levels are another consideration when choosing what fish to eat, as some fish and seafood can have higher levels than others.

Here are some of the best low-mercury fish dishes:

anchovy
Atlantic mackerel
bar
cod
halibut
haddock
hake
herring
Salmon
sardine
tuna
freshwater trout

Fish dish ideas

Fish is a source of good fats and proteins and contains no carbohydrates or fiber. Fish with bones is also rich in calcium, and all fish contain beneficial vitamins such as selenium and vitamin B12.

Here are some examples of healthy fish, its nutritional profile, and ideas for preparing or cooking it.

Salmon

Nutritional profile per 100 grams (g)

Calories: 206
Egg white: 22.1 g
Saturated fat: 2.4 g
Cholesterol: 63 milligrams (mg)
Healthy ways to cook salmon include poaching, grilling, and baking in foil. To keep saturated fat to a minimum, avoid using butter and favor olive oil and flavors like citrus, garlic, and soy sauce. For extra flavor, try adding fresh herbs like parsley, basil, or cilantro. Salmon can be used in Asian recipes, salads, or with eggs for breakfast.

Trout

Nutritional profile per 100 g

Calories: 168
Protein: 23.8 g
Saturated fat: 1.65 g
Cholesterol: 70 mg
To keep saturated fat to a minimum, try grilling trout or poaching it in a pan with flavorful vegetables and broth. You can also use trout in salads, fish pies or en papillote (cooked in parchment paper) with fresh herbs.

sardines

Nutritional profile per 100 g (pickled in oil)

Calories: 208
Egg white: 24.6 g
Saturated fat: 1.53 g
Cholesterol: 142 mg

Choose fresh canned sardines in oil or tomato sauce for a lower-fat option. For a quick lunch, top the whole grain toast with sardines in tomato sauce and serve with a green salad. If using fresh sardines, marinate them in minced garlic, olive oil, lemon juice, and paprika for 30 minutes, then grill or bake. Once cooked, serve with chopped parsley and lemon wedges.

anchovy

Nutritional profile per 100 g (pickled in oil)

Calories: 210
Protein: 28.9 g
Saturated fat: 2.2 g
Cholesterol: 85 mg

A can of anchovies is a versatile ingredient for pizzas, salads and sauces, giving them a meaty umami flavor. Try adding anchovies to whole wheat bread with sliced ​​tomatoes and basil for an open sandwich, or toss them in a tomato, garlic and olive pasta sauce.

summary

People who want to control their cholesterol levels or who have been diagnosed with high cholesterol by their doctor can include fish in their diet. Fish is low in saturated fat and experts recommend eating it regularly for heart health. The omega-3 fatty acids found in oily fish can help prevent cardiovascular disease. To control cholesterol levels and cardiovascular health, it is important to eat a varied and balanced diet and exercise regularly.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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