In addition to its great taste, salmon offers health benefits that make it a pleasant addition to your diet. You can find salmon varieties that are either farm raised or wild caught. The flavor of the latter may be stronger. Perhaps because of its reputed health benefits, salmon consumption increased over 200 percent from 1989 to 2004, according to the Institute of Social and Economic Research at the University of Alaska.
Effects
High cholesterol is a major risk factor for heart disease, warns the National Institutes of Health. Cholesterol encourages the formation of plaque within your blood vessels. This narrowing increases the strain on the heart and, consequently, raises blood pressure. Controlling your cholesterol through diet may be preferable to using medications such as statin drugs, which can cause liver damage, muscle weakness and gastrointestinal distress.
Nutritional Value
From a nutritional perspective, salmon offers a high-protein, low-fat meal option. It also provides several vitamins and minerals, including niacin and vitamin B12, that support metabolism and proper body function. Niacin may increase your "good cholesterol" or HDL. HDL helps the body transport cholesterol from the blood to the liver so that it may be excreted. The nutritional value of salmon, therefore, may help the body lower cholesterol naturally.
Fat Content
One of the recommendations for lowering cholesterol is to reduce your saturated fat intake. A 3-oz. Atlantic salmon fillet contains about 2 g of saturated fat, according to the U.S. Department of Agriculture Nutrient Data Laboratory. This amount is less than 10 percent of the daily recommended fat allowance for a 2,200-calorie diet. This makes salmon a healthy option for a low-fat diet to reduce cholesterol.
Omega-3 Fatty Acids
Cold water fish such as salmon also contain high amounts of omega-3 fatty acids. A 2010 study led by A. Defilippis in "Current Treatment Options in Cardiovascular Medicine" found that omega-3 fatty acids, whether from dietary sources or a supplement, effectively prevented cardiovascular disease. The researchers recommended that eating fish such as salmon once daily as a primary prevention therapy.
Benefits
Including salmon in your diet helps you take control over your health and prevention of chronic health conditions. The widespread availability and affordability of salmon make it a healthy option for your menu. While you can take omega-3 fatty acids as a supplement, some individuals may object the side effects such as the unpleasant aftertaste. Even if you are on cholesterol-lowering medication, adding salmon to your diet can complement your therapy. You can lower your cholesterol while enjoying delicious salmon-based meals.
References
- Institute of Social and Economic Research at the University of Alaska: Overview of U.S. Salmon Consumption
- National Institutes of Health: High Blood Cholesterol: What You Need To Know
- MayoClinic.com: Statin Side Effects: Weigh the Benefits and Risks
- "Principles of Anatomy and Physiology"; G. Tortora et al; 2005
- "Current Treatment Options in Cardiovascular Medicine"; Omega-3 Fatty Acids for Cardiovascular Disease Prevention; A. Defilippis et al; August 2010
