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Is fish good for cholesterol disorders? Let’s explore Blog – HealthifyMe Blog – HealthifyMe – The definitive guide to losing weight, exercising and living a healthier life.
According to popular belief, cholesterol in the body is synonymous with heart disease and diseases. However, that is not the case in the true sense of the term. In contrast, the presence of cholesterol in the body is normal, at the correct value and even beneficial.
Cholesterol is present in every cell in the body and helps with digestion, vitamin D synthesis, and hormone production. The human body can make cholesterol but also absorbs it from food.
Using the smart scale from HealthifyPRO 2.0, it becomes possible to measure your body mass percentage. Since the leading cause of high cholesterol is obesity and unhealthy lifestyle, smart scales make it easy for highly qualified trainers and nutritionists from HealthifyPRO 2.0 to customize their exercise and eating plans abstinence based on your needs. Therefore, it can help you control your cholesterol levels and lead a healthy life.
There are two types of cholesterol, HDL or high-density lipoprotein and LDL or low-density lipoprotein.
Read more: HDL Cholesterol – Raise Your ‘Good’ Cholesterol Levels
Read more: LDL Cholesterol – What It Is & How To Lower It
When cholesterol levels are higher than normal, it’s a cause for concern. There are many ways to balance cholesterol levels and eating fish is one such method. Regular fish consumption has been linked to a reduced occurrence of heart disease and depression.
This article discusses cholesterol and how eating fish can help balance high cholesterol levels. For vegetarians, HealthifyPRO 2.0 has been certified by nutritionists to provide the best plant-based alternatives to fish.
What is cholesterol?
Cholesterol is a waxy, fat-like substance found in the body. It is oily in nature and does not mix with blood. Instead, it is found in the body in the form of lipoproteins. Lipoproteins are water-soluble proteins that combine with fats to help transport them through the bloodstream.
There are two types of lipoproteins.
- LDL, or low-density lipoprotein, is often referred to as “bad cholesterol”.
- and HDL or high-density lipoprotein, commonly referred to as “good cholesterol”.
- A cholesterol level of less than 200 mg/dL (milligrams per deciliter) is ideal for a healthy adult.
- A reading between 200-239 mg/dL is considered high, and a reading above 240 mg/dL is considered high.
- Ideally, the LDL level should be below 100 mg/dL and the HDL level should be 60 mg/dL or higher.
- It is considered high cholesterol when the LDL rises to 160 mg/dL.
Health problems due to high cholesterol
High cholesterol levels lead to the accumulation of plaque around the arteries, narrowing of the lumen (opening of the blood vessels) and increased blood pressure, which in turn leads to health problems such as hypertension.
There may also be a chance that the plaque ruptures and leads to the formation of a blood clot. A large enough clot can completely block the flow of blood.
If there is a blockage in a blood vessel that supplies blood to the heart, it can cause chest pain or a heart attack. Also, plaque buildup in other blood vessels can lead to problems like CAD (Coronary artery disease, carotid artery disease, stroke, and peripheral artery disease).
Causes of High Cholesterol
The intake of different types of fat, and its quality and quantity together affect cholesterol levels. The surest way to manage these levels is to reduce the amount of saturated and trans fats in the diet. Based on the type of fat, it is best to categorize food products to get a clear picture of what to avoid.
- Foods containing cholesterol come from animals and include meats and cheeses.
- Saturated fats are found in baked goods, chocolate, milk and fried foods
- Trans fats occur in fried and processed foods.
Being overweight or obese leads to higher levels of LDL in the blood. Another factor that can contribute to elevated blood cholesterol levels is genetics. People who inherit high cholesterol have extremely high levels of LDL.
Conditions such as diabetes, liver problems, PCOSPregnancy, an underactive thyroid, and some medications can also raise cholesterol levels.
Eat fish to manage cholesterol levels
Fish does not have saturated fat, so it is easy to dissolve for people with high blood fat. Omega-3s found in fish oil help break down cholesterol and prevent plaque deposition along artery walls.
The AHA recommends that people with high cholesterol get 8 ounces (226 grams) of seafood and fish in a non-fried form. They claim that consuming 1 serving of fish per week like salmon is the healthiest. Wild-caught fish is considered more nutritious than other types of fish.
Fish is also high in protein and can aid in weight loss. The best fish to eat are lean fish like salmon and mackerel. Alternatives to expensive foreign fish are Rohu, Surmai, Katla and Hilsa.
The nutritional value of these fish is as follows:
salmon:
Read more: Salmon: Benefits, Nutritional Value & How to Cook
Amount per serving
- Calories- 166
- Total fat- 6.72g
- Cholesterol- 51mg
- Total carbohydrates- 0g
- Protein- 24.52g
mackerel:
Amount per serving
- Calories- 95
- Total fat- 5.31g
- Cholesterol- 36mg
- Total carbohydrates- 0g
- Protein- 10.95g
Rohu:
Amount per serving
- Calories: 97
- Protein (gm): 17
- Carbohydrates (gm): 4
- Fat (gm): 1
Surmai:
Amount per serving
- Calories- 199
- Total fat- 8.9g
- Total carbohydrates- 3.6g
- Protein- 25.3g
Katla:
Amount per serving
- Calories: 111
- Fat: 2g
- Starch: 3g
- Protein: 19g
Hilsa:
Amount per serving
- Calories- 1088
- Fat- 19.4g
- Carbohydrate- 0g
- Protein- 21.8g
Fish is also rich in vitamins D, B12 and B6. These vitamins are essential for heart health and preventing abnormal heart rhythms. In addition, the omega 3 in fish helps prevent blood clots in the vessels and helps reduce high blood pressure. It also reduces the risk of brain damage and memory loss.
What fish should be avoided?
Seafood is certainly good for people with high cholesterol, but one must be aware that certain types of seafood such as oysters, lobsters, crabs and shrimp can cause high cholesterol if consumed regularly or in small amounts. amount higher than recommended.
Another seafood to avoid is squid. One serving of squid has much higher cholesterol than the recommended daily amount.
Squid is the most harmful seafood for people with high cholesterol. A single serving provides 169% (509 grams) of cholesterol above the recommended daily value. Thus, it significantly increases LDL levels. As a result, it increases the risk of heart disease, diabetes, and blood lipid levels.
Vegetarian alternatives to fish
Some vegan alternatives include apples and pears. Oatmeal is also said to be very beneficial for lowering cholesterol levels. Due to the high fiber content present in oatmeal, it helps to lower cholesterol levels.
You can also try beans and legumes like other foods. These foods increase HDL levels and lower LDL levels, making them suitable for cholesterol control. However, a vegetarian diet also puts you at risk for iron deficiency, which you can get from specific legumes such as white beans and kidney beans.
Vegetarian diets are also deficient in vitamin B12, so the NIH recommends taking a supplement.
HealthifyPRO 2.0 offers unlimited consultations with in-house nutritionists who can help create a customized, user-friendly diet plan based on allergies and other concerns such as diabetes or obesity. blood pressure.
Diet plans are customized to facilitate lifestyle without significant interference and use an easy-to-follow approach to overcoming health conditions such as high cholesterol.
HealthifyMe Notes
High cholesterol levels are cause for concern for everyone. It requires medical intervention to diagnose and work to manage it. It is important to regularly check your blood parameters for high cholesterol after age 20 to avoid any complications. Consuming foods rich in trans fats and saturated fats combined with a sedentary lifestyle leads to high cholesterol levels. This can be controlled by eating right and exercising regularly under the supervision of qualified professionals.
Consuming fish rich in Omega-3 fatty acids helps to break down plaque that forms in blood vessels thus, lowers cholesterol levels and improves heart health. Adding at least 1 serving of fish per week as part of a heart-healthy diet can help reduce your risk of heart failure, coronary heart disease, cardiac arrest, and the most common type of stroke (ischemic).
Inference
Due to the current lifestyle of the majority, high cholesterol levels have become extremely common. In addition, almost all packaged foods are full of trans fats and saturated fats that raise LDL levels. It leads to the possibility of blood vessel blockage or even cardiac arrest. Therefore, it is always best to consult your doctor and dietitian when making dietary changes.
Experts can take into account your current nutritional levels and advise changes that will not cause problems such as overconsumption or underconsumption of essential vitamins and minerals.
Consuming fish can significantly help control and manage these cholesterol levels as fish is rich in protein and omega-3s. Omega-3 fatty acids are great for high cholesterol because it helps clear plaque from the arteries and improves heart health. However, it should be noted that fish also contains cholesterol and must be consumed based on the recommendations and advice of nutritionists regarding frequency and portion sizes.
HealthifyPRO 2.0 offers consultations with highly qualified nutritionists and fitness trainers who will create these plans and help bring about some lifestyle changes.
They work in tandem with you to avoid or correct health complications caused or influenced by diet and lifestyle, such as diabetes, hypertension, and high cholesterol. It also provides periodic metabolic panel checks to help assess proper nutrition and your body’s changing needs.
HealthifyPRO 2.0 manages such conditions naturally through diet and exercise without dependence on heavy drugs, providing a rich overall experience for the user.
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