However, not all fats are bad. For the normal functioning of all organs and systems, a person needs unsaturated Omega 3-6-9 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:
- High protein (protein) content with its excellent digestibility. Fish is digested twice as fast as meat and is absorbed almost 100%.
- 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.
- 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.
- A huge amount of vitamins . There are vitamins A, C, E, which are powerful antioxidants. Vitamin B 12 is necessary for normal hematopoiesis.
- 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.
Salmon is a tasty and healthy delicacy
Salmon meat has a delicate taste, many vitamins, microelements and polyunsaturated fatty acids. And gourmets rightfully have a question: is it possible to eat salmon with high cholesterol, and are there any contraindications? The cholesterol content in this fish is equal to 65 mg per 100 g of product. It is widely used in medicine and cooking.
Vitamins A and E, calcium, magnesium, phosphorus, zinc, iodine have a beneficial effect on hair, skin and nails. The nervous system calms down, the body's metabolic processes improve, the immune system and cardiovascular system are strengthened.
By regularly eating salmon dishes at least once a week, you can protect yourself from coronary heart disease, myocardial infarction, atherosclerosis, improve memory, vision, normalize blood pressure, reduce the risk of developing thrombophlebitis and tumors of various etiologies.
Dishes prepared from this incredibly tender and tasty fish will not leave even the most biased gourmet indifferent. Salmon is eaten boiled, baked in the oven, in a slow cooker with the “baking” option, steamed. Lightly salted salmon can serve either as an independent snack or as a component of many delicious salads.
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:
- Low-fat varieties (less than 3% lipids): pike, perch, cod and many other freshwater fish.
- Medium-fat (about 8%): sprat, sea bass, carp, bream.
- Fatty species (from 9 to 19%): sturgeon, mackerel, saury.
- 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:
| Name | Amount of cholesterol per mg/100g |
| Mackerel | 310-350 |
| Herring | 95-105 |
| Pollock | 90-105 |
| Carp | 200-260 |
| Stellate sturgeon | 280 |
| Pike | 48-50 |
| Sole | 45-49 |
| Cod | 35-39 |
| Trout | 50-55 |
| Hake | 110 |
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.
Healthy fish cakes
If you have cholesterol, you can also eat fish in an unusual form. Crispbread can be prepared from steamed carcasses of herring, pollock or cod:
- 200 g of pollock, herring, salmon or other species;
- Half an egg, beaten with a fork;
- 5 g butter;
- 15 g wheat bread;
- 20 g milk.
The fillet is passed through a blender or meat grinder, and the bread must first be soaked in milk. Add it to the minced meat and twist again. Add a piece of butter and a beaten egg to the mixture and place it in a double boiler pan. Cook for 15-20 minutes until done. You can serve with rice, buckwheat, potatoes. Steamed bread goes wonderfully with sour cream.
All the fish that can be eaten with high cholesterol can be very tasty and aromatic - a person has at his disposal all types of herbs and spices, except those that are prohibited when there is a high level of harmful substances in the blood.
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:
| Variety | Amount of Omega-3 mg/100g | Daily value of product, grams |
| Salmon | 213 | 80 |
| Fresh tuna | 150 | 300 |
| Mackerel | 190 | 200 |
| Herring | 220 | 100 |
| Carp | 110 | 220 |
| Flounder | 50 | 250 |
| Cod | 30 | 330-500 |
| Salmon | 130 | 200 |
| Sea trout | 117 | 200 |
| Sardine | 190 | 180 |
| Som | 20 | 500 |
| Halibut | 120 | 200 |
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:
- Fried, especially breaded. In this case, the amount of fat, carcinogenic substances that provoke the development of cancer tumors, increases.
- Smoked. Excess salt and carcinogens have a negative effect on the body.
- Salty. Salt retains fluid in the body and increases blood pressure.
- Raw (in Japanese dishes). In the absence of heat treatment, the product retains parasites, E. coli and other dangerous components.
- 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.
How to cook fish properly
For the correct preparation of a diet, dry information about which fish is useful for lipid imbalance is not enough. You need to know how to prepare it correctly. The most appropriate cooking methods are: steaming, baking and boiling . Follow these tips:
- Choose fresh fish carefully – it has a specific, subtle aroma. It should not be rough or unpleasant - in this version, the fish, most likely, already has an impressive shelf life and is not suitable for consumption.
- Another important criterion for fresh fish is the elastic fillet. After pressing, the pulp should immediately return to its shape, without leaving a fingerprint.
- Give preference to small or medium sized fish. Larger individuals contain more undesirable substances and elements.
- The pulp can have different colors depending on the variety - from a grayish tint to red.
It is permissible to keep fresh fish for two to three days in the refrigerator, or freeze it in the freezer for up to several months. When cooking, it is always necessary to carry out sufficient processing, since fish products contain parasites that are not externally identified by human vision - seafood is a source (one of the main) of dangerous helminths.
You should not pay attention to fried dishes, since this type of cooking destroys most of the beneficial vitamins and elements in seafood. This is the advantage of boiled, baked and steamed dishes. Below is a number of fish recipes as part of hypocholesterol diet therapy.
Steamed salmon
For this dish, we will need salmon fillet (steak, approximately 500 grams), one lemon, low-fat sour cream to taste, salt, pepper, a mixture of herbs. The steak should be washed and dried with a regular cloth. Then rub on both sides with the prepared seasonings - salt, pepper, etc., squeeze lemon juice on top and set aside to marinate for half an hour. At the end of the marinating time, spread the salmon with sour cream and steam for 50-60 minutes. Ready!
Baked herring in the oven
Despite the fact that most of us associate this variety only with salted herring, there is more than one way to consume it. In particular, baking it will be very useful. For this we will need the following products: fresh frozen herring - 3-4 pieces, depending on its size and portion, one lemon, vegetable oil and spices to taste (salt, pepper, etc.). We clean the flesh of the carcass for baking, rinse with cold water, the head and tail parts can be cut off. Rub the herring with the prepared seasonings. Place it on a baking sheet, which we grease in advance with oil, and pour lemon juice on top. Next, put it all in the oven and bake for half an hour at 180 degrees. Lemon wedges are perfect as a garnish.
Among other things, I would like to say a few words about the use of fish oil for problems with cholesterol. Fish oil is a biologically active substance and is available for purchase in capsule form. They contain a number of compounds and elements that are useful and necessary for the body, in particular, a large number of unsaturated fatty acids (Omega-3.6). If you take two capsules of fish oil every day, your total LDL and cholesterol levels will be reduced by about 5-10% of the original level. This product actually “cleans” the vascular walls, restores blood circulation and helps lower blood pressure. Experts say that it is better to drink fish oil for older people (over 50) to prevent both atherosclerosis and its pathological manifestations in the heart muscle and blood vessels.
As you can see, fish is a completely appropriate and necessary component for patients with high cholesterol. It is rich in macro- and microelements, easily digestible proteins, and fatty acids.
By adding sea fish to your menu, you can not only treat yourself to delicacies, but also improve your health, bring your cholesterol levels back to normal and increase your life expectancy. Give preference to the following varieties: salmon, herring, salmon, mackerel, tuna, sardine and sea trout. Eat boiled or stewed. It is better to avoid smoked, dried or smoked fish. And of course, know when to stop.
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.
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.
Wild and farmed fish
Wild fish that lives in natural habitats has a more pronounced taste and better nutritional composition.
Minuses:
- Unfortunately, even sea fish, despite the salinity of the water, are often infected with helminths. Therefore, lightly salted herring or salmon should not only be tasty, but also safe.
- Marine inhabitants accumulate mercury in their bodies. The older the fish, the more of this toxic substance it contains. High concentrations of mercury pose a danger to pregnant women.
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:
- Buying medium-sized carcasses indicates the “youth” of the fish.
- The surface of the fish should be smooth, without ulcers or plaque.
- When you press on the pulp, it should return to its original appearance in a few seconds. Otherwise, it's an old copy.
- 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.
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:
Normalization of heart function.- Cleansing blood vessels from cholesterol plaques.
- Improved metabolism.
- Improved vision.
- Strengthening hair and nails.
- Normalization of bile production.
- 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.
Smoked, dried and dried fish
Cold smoked fish may not be well treated for helminths, especially if pre-salting standards are not met, but this method preserves the beneficial properties of the fish, including the preservation (for a limited period of time) of omega-3 fatty acids.
Hot smoking involves heating up to 120°. With this method, the fish is disinfected, but the fats in such a product are no longer so healthy.
If chemicals like “liquid smoke” are used, which is often used in industrial smoking, then the product is saturated with carcinogenic substances. Therefore, it is extremely undesirable to eat the skin of smoked fish.
Fatty fish is used for drying, low-fat fish is dried. In any case, it should be heavily salted. The salt concentration in this product reaches 20%.
