Does Salmon LOWER Cholesterol?

It’s high in cholesterol, but can it REDUCE your cholesterol?
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1. Cholesterol is produced within the human body, by the liver, and cholesterol is crucial for the formation of hormones and cell membranes. But cholesterol can’t travel through the body alone, so liver produces lipoproteins, which are particles of fat and protein that help cholesterol move through the body.

2. LDL cholesterol is often referred to as “bad cholesterol,” while HDL is labeled as our “good cholesterol”. Too much LDL cholesterol can lead to the accumulation of fatty plaque build up along the walls of blood vessels, which may eventually cause blood vessels to narrow and harden. But HDL cholesterol cycles through the body collecting LDL cholesterol, and then it’s carried back to the liver and excreted. So HDL cholesterol does indeed help to prevent plaque from accumulating in blood vessels.

3. Salmon, in general, is one of the most nutrient-dense foods on the planet, as it’s low in calories and rich in protein, containing over 20 grams of protein in a 100-gram serving. Protein, just like dietary fiber, can help your body slow the release of glucose into your blood stream. That’s a main reason why many doctors consider salmon, especially wild-caught salmon, to be one of the very best lean meats for diabetics.

4. Salmon is incredibly rich in heart-healthy, diabetes-fighting nutrients. A 100 gram serving of wild caught salmon can supply over 10% of the recommended daily intake for potassium, over 20% of the RDI for phosphorus and thiamine, over 50% of the RDI for pyridoxine, over 60% of the RDI for niacin, over 80% of the RDI for selenium, and over 125% of the RDI for cobalamin.

5. Salmon gives you a mix of mono and polyunsaturated fats, along with a smaller portion of saturated fat. And while wild caught salmon may indeed supply more total cholesterol than farmed salmon, wild salmon contains less saturated fat, less total fat, and less calories than the farm-raised option.

6. Fatty fish in general, including farmed and wild salmon, sardines, tuna, and mackerel, contain heart-helping omega-3 fatty acids, specifically EPA and DHA. These fats have been shown to reduce inflammation, lower blood pressure, and improve the function of arterial cells.

7. Salmon is also rich in astaxanthin, an antioxidant which has been shown to work synergistically with omega-3 fatty acids to reduce LDL cholesterol while increasing HDL cholesterol. So salmon can prevent the build-up of plaque in the arteries, thus reducing the risk of heart disease.

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