High levels of blood cholesterol increase the risk of coronary artery disease, heart attack and stroke. Cholesterol in the blood is combined with protein, either as low-density lipoprotein, LDL, or as high-density lipoprotein, HDL. LDL is bad cholesterol because high levels of LDL increase the risk of heart disease. HDL is called good cholesterol because it carries cholesterol to the liver for removal, lowering its level in the blood. A strategy that may help lower the risk of heart disease is to increase consumption of certain types of fish high in omega-3 fatty acids, since these fats may elevate the amount of HDL in the blood.
Mackerel and Herring
The American Heart Association recommends a diet containing 2 to 3g of omega-3 fatty acids daily. Although all fish contain some omega-3 fatty acids, fish that have a high fat level also have the most omega-3 fatty acids. Mackerel and herring are good examples of fatty fish high in these fatty acids. A 100g portion of either Atlantic mackerel or king mackerel contains over 2g of omega-3 fatty acids. Herring is also a rich source of these fats, with just under 2g in a 100g serving.
Tuna
Several species of tuna are found in most supermarkets and tuna has become very popular in American diets. Albacore and bluefin tuna contain the highest levels of omega-3 fatty acids, with about 1.5g in a 100g portion of either type. Other types of tuna such as skipjack are lower in these fats, with about 0.5g in 100g.
Salmon
Salmon is another fish that is very easy to obtain and that contains lots of omega-3 fatty acids. Of the readily available types, Atlantic, sockeye and Chinook salmon are the richest source, with about 1.5g of omega-3 fatty acids in 100g of each. Other salmon types such as coho and chum have slightly less omega-3 fatty acids, with about 1g in a 100g serving.
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