Eating Fish Can Boost Our Good Cholesterol Levels Even More Than We Thought
New research helps clarify why eating fatty fish regularly is beneficial for health. Scientists from the University of Eastern Finland confirm that people who eat fish three to four times per week have more large high-density lipoprotein (HDL) particles in the blood than those who eat it less frequently. Large HDL particles are thought to lower the risk of cardiovascular disease.
Population studies show HDL cholesterol, known as good cholesterol, and large HDL particles help clear away excess cholesterol from the arterial walls, while small HDL particles may have the opposite effect. Since it is the buildup of plaque that leads to reduced blood flow and the formation of blood clots within the arteries, a factor that curtails this process is very valuable.
In the study published in PLOS ONE, 131 middle-aged adults at risk of developing cardiovascular disease were asked to record their dietary practices. The participants ate fatty fish such as salmon, herring, rainbow trout and vendace, which were prepared without butter or cream. Before and after a three-month period, their blood samples were tested using a state-of-the-art detailed evaluation method that allowed the researchers to measure the amounts of 14 different particle classes. The positive changes in lipids were noted in the participants who increased their fish intake.
Researcher Maria Lankinen cautioned people against complacency about their diet if their standard lipid profiles are fine, as the factors involving lipids are very complex. The team emphasized the importance of the dietary approach in treating overall and low-density lipoprotein cholesterol, known as bad cholesterol.
Since the experts recommend eating fatty fish several times a week, it’s nice to get ideas on how to cook it. Nutritionist and award-winning author, Dr. Janet Brill, shared the following salmon recipe with Live in the Now.
Dr. Janet’s Roasted Tomato Pesto Salmon
Yield: 2 servings (1 serving = 4 oz fillet)
- 2-4 oz salmon fillets
- 2 Tablespoons of walnut pesto (see recipe below)
- 2-3 slices of tomato
- 1 tsp of dried basil (or fresh minced basil)
- ¼ tsp of black pepper
Heart Healthy Pesto:
- 2 oz fresh basil leaves (about 1 cup)
- 1 cup walnut halves
- ½ cup olive oil
- 3 large garlic cloves
Pre-heat oven to 400 º F. Grease a tin pan with olive oil spray. Place salmon fillets in the pan and cover each fillet with 1 Tablespoons of pesto. Top salmon with tomato slices and sprinkle with dried basil and black pepper. Bake salmon until opaque in the center, about 20-25 minutes.
Nutrition Information Per Serving:
Calories: 273 kcal, Carbohydrates: 3 g , Dietary Fiber: 1 g, Fat: 15 g, Cholesterol: 81 mg, Protein 30 g, Sodium: 67 mg
Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at http://www.alternativemedicinetruth.com. Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.