Consuming a diet low in saturated fat and cholesterol and high in fruits, vegetables, fish and whole grains is the ideal method for naturally lowering your cholesterol levels. The fish oil in tuna and other fatty fish can help lower your blood cholesterol. However, mixing it with unhealthy condiments like mayonnaise is not the ideal preparation method. Instead, try eating fresh, grilled tuna steaks or prepare tuna salad with healthy ingredients such as Greek yogurt and fresh herbs instead of mayo.
Recommendation
Mayo Clinic advises that healthy adults consume no more than 300 mg of cholesterol per day. If you have high cholesterol or are at risk for it, talk to your doctor about how much you should consume on a daily basis. You'll likely be advised to consume even less than the standard guideline. The amount of cholesterol in mayonnaise varies depending on the brand. There are cholesterol-free varieties, but they still tend to be high in fat and calories. It's best to consume dietary cholesterol from foods that are high in protein and other nutrients such as skinless chicken.
Fish Oil
Fish oil contains omega-3 fatty acids, which provide a number of cardiovascular benefits including the ability to help lower cholesterol. Because of this, the American Heart Association advises consuming at least two 3.5-oz. servings of fish every week. Small children and women who are pregnant or breastfeeding are typically advised to consume less because of the risk of mercury and other contaminants.
Preparation
To derive the most benefits from fish, it's important to prepare it in the healthiest way possible. If you're cooking fresh tuna, prepare it by grilling or baking it with olive oil and fresh seasonings rather than salt and butter.
If you prefer canned tuna, purchase brands made with water rather than oil to cut back on fat. To prepare healthy tuna fish salad, mix nonfat, Greek yogurt with a little Dijon mustard and herbs or spices of your choice. Some brands of nonfat Greek yogurt may contain small amounts of cholesterol, so be sure to check the product label. Even if you're loyal to a brand that contains some cholesterol, it is still a much healthier option than mayonnaise because yogurt has fewer calories and is a dietary source of protein, calcium and other nutrients.
Consideration
Fish oil supplements are another way to ensure you're getting enough omega-3 fatty acids in your diet. Even though fish oil supplements are safe for most people, you should always talk to your doctor prior to taking a new supplement and follow the dosing instructions carefully. According to the American Heart Association, increased bleeding may occur in some people who consume more than 3 g of omega-3 fatty acids from fish oil capsules.
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