High cholesterol levels have become an American health obsession. Americans are encouraged to eat more fish to lower cholesterol, which, on the surface, appears contradictory. Fish, like all animal protein, contains cholesterol because animals manufacture their own cholesterol. While a 3-ounce serving of salmon contains around 100 milligrams of cholesterol, depending on the type and how it's raised, salmon is still beneficial in lowering lipid levels and decreasing the risk of heart disease.
Cholesterol Sources
Cholesterol is essential for synthesis of hormones as well as for a number of other bodily functions. Since you need cholesterol to live, your liver produces it for you, in amounts of around 1,000 mg a day. Because the liver makes all the cholesterol you need, dietary sources such as salmon aren't necessary. In most people, eating foods high in cholesterol, such as salmon, triggers the liver to produce less cholesterol, which keeps your cholesterol levels in balance. For a small percentage of people, this "trigger" doesn't get pulled when you eat cholesterol, and your liver's production of cholesterol doesn't decrease. This results in an excess of cholesterol in your blood. For this reason, the American Heart Association recommends limiting your cholesterol intake to 300 mg per day.
Omega-3 Fatty Acids
Salmon is a rich source of fish oil high in omega-3 fatty acids, fats that can't be produced by your body and must come from your diet. Omega-3 fatty acids lower cholesterol levels and decrease the risk of heart disease. In fact, salmon is one of the fish highest in omega-3s, along with herring, anchovies and mackerel. One 3-ounce serving of salmon supplies 1.5 grams of omega-3 fatty acids. Daily intake of 800 to 1,000 mg of omega-3 fatty acids can reduce lipid levels and heart disease, according to the University of Massachusetts Medical School.
Salmon Oil Benefits
Salmon oil is a polyunsaturated fat, a healthy type of fat. When substituted for saturated fats and carbohydrates in your diet, polyunsaturated fats lower low-density lipoprotein levels, the "bad" form of cholesterol. Low-density lipoprotein, or LDL, sticks to the walls of arteries, creating plaque buildup called atherosclerosis. Atherosclerosis reduces blood flow through the arteries and can lead to heart attack. Polyunsaturated fats also raise high-density lipoprotein, or HDL, the "good" form of cholesterol, which removes cholesterol buildup from the artery walls. In a study conducted by the U.S. Department of Agriculture's Western Human Nutrition Research Center in San Francisco, eating salmon for 20 days increased HDL levels by 10 percent. Omega-3 fatty acids also lower triglyceride levels. The Harvard School of Public Health suggests consuming 8 to 10 percent of your daily calorie intake in the form of polyunsaturated fats.
Salmon Risks
When taken in large amounts, fish oil supplements can raise LDL levels in some people, according to MedlinePlus. Ask your doctor before increasing your salmon intake or taking salmon oil supplements if you have high LDL levels. People who take blood thinners should also check with their doctor before taking fish oil, which can increase the risk of bleeding.
References
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- University of Massachusetts Medical School: Omega-3 Fatty Acids
- American Heart Association: Cholesterol
- MedlinePlus: Fish Oil
- DietaryFiberFood: Cholesterol: Cholesterol Content in Seafoods (Tuna, Salmon, Shrimp)
- Health Castle: Can Eating Salmon Help Lower Your Cholesterol?
