Scientific research shows a clear connection between a diet high in red meat and an increased risk of cardiovascular disease, stroke and diabetes. But a diet that prioritizes plant-based proteins, on the other hand, is linked to a decreased risk of these life-threatening health conditions.
You may be wondering where fish falls in the hierarchy of heart-healthy proteins, particularly salmon, which is the most commonly consumed fish in the U.S. Unlike meat, which is high in saturated fat, salmon is high in unsaturated fats. When eaten regularly, salmon supports brain health, vision and provides the body with energy.
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Dr. Nina Radford, MD, FACC, a cardiologist at the Cooper Clinic in Dallas, Texas, says this too. “Salmon is very low in saturated fat. The vast majority of its fat consists of heart-healthy, unsaturated fats, specifically omega-3 fatty acids like EPA and DHA."
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Following this recommendation reduces the risk of cardiovascular events such as heart attack, stroke, heart failure and death from cardiovascular disease. “Including oily fish in the diet provides omega-3 fatty acids and is a great substitute for less healthy protein foods,” Dr. Radford says.
How Does Eating Salmon Impact Cholesterol?
Dr. Radford says that according to scientific research, eating salmon regularly can help lower total cholesterol and LDL cholesterol as well as moderately raise HDL cholesterol.
While eating salmon can positively impact cholesterol, both cardiologists say that this impact will only happen if salmon is incorporated into an overall healthy diet. If you eat salmon regularly, but your diet primarily consists of nutrient-poor, ultra-processed foods, you likely won’t experience a beneficial change in cholesterol—or any of the other heart-healthy benefits that salmon is connected with. Both add that salmon shouldn’t be seen as a replacement for cholesterol-lowering medications either.
“Salmon is a healthy source of protein, but it should be balanced with other healthy proteins during the week, such as lean chicken, turkey and plant-based proteins, while limiting red meat,” Dr. Johnson says. When you’re prepping your salmon at home, Dr. Johnson recommends using olive oil instead of butter to make your meal as heart-healthy as possible.
There’s no question that eating salmon regularly is beneficial not only for cholesterol but also for overall heart health. Incorporating it into your diet will help turn your cholesterol numbers around sooner than you think!
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Micha, R., Wallace, S. K. and Mozaffarian, D. (2011). Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes: A systematic review and meta-analysis. Circulation. 121(21):2271-2283.Salehin, S., Rasmussen, P., Mai, S. et al. (2023). Plant Based Diet and Its Effect on Cardiovascular Disease. International Journal of Environmental Research and Public Health. 20(4):3337.Top 10 Lists for Seafood Consumption. National Fisheries Institute. Dr. Heather Johnson, MD, FACC, director of preventive cardiology for women’s services at the Baptist Health Christine E. Lynn Women’s Health & Wellness Institute in Boca Raton, Florida.Dr. Nina Radford, MD, FACC, cardiologist at the Cooper Clinic in Dallas, Texas.Fish and Omega-3 Fatty Acids. American Heart Association.Sujatha, R., Ella Hasso, H., Alfredo, M., et al. (2009). Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study. The American Journal of Clinical Nutrition. 89(5):1657S-1663S.Abdelhamid A. S., Brown, T.J., Brainard, J. S., et al. (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.Cochrane Database of Systematic Reviews. doi.org/10.1002/14651858.CD003177.pub5.Hence then, the article about here s how eating salmon actually impacts your heart according to cardiologists was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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