New Study Recommends Salmon for Lower Cholesterol

Many nutritionists recommend a diet rich in fish and fish oil for maintaining a healthy weight and low cholesterol levels. But which fish is best? And is taking fish oil capsules just as good for you as frying up a flounder? In a new study titled "Inclusion of fish or fish oil in weight-loss diets for young adults: effects on blood lipids", Icelandic researchers compared diets enriched with cod, salmon, and fish oil capsules to determine which diet had the best effect on cholesterol and triglyceride levels (which measure the amount of fat in the blood). Researchers determined that eating whole fish rich in omega-3 fatty acids decreased triglyceride levels and reduced total cholesterol while simultaneously preserving "good" (HDL) cholesterol levels. Salmon was the most effective choice for reducing triglyceride levels.

In order to study diet carefully, researchers worked with a group of three hundred and twenty four volunteers from Iceland, Spain, and Ireland. Volunteers were evenly split by sex and varied in age from twenty to forty. Body mass index ranged from 27.5 to 32.5. The volunteers were split into four groups, and each group followed an eight-week diet. The first group ate no fish and no fish oil, the second took no fish oil capsules and ate cod, the third took no fish oil capsules and ate salmon, and the fourth took fish oil capsules and ate no fish. After eight weeks, researchers analyzed the effects on cholesterol and triglyceride levels of each of the four diets. Although all types of fish reduced total cholesterol and triglyceride levels, salmon was nearly twice as effective as cod and fish oil in reducing triglyceride. Additionally, both salmon and fish oil reduced total cholesterol levels while preserving HDL ("good") cholesterol.

Why are triglycerides bad for you? As triglyceride levels increase, researchers have found that the risk for clogged arteries, heart disease, and stroke increase. High triglyceride levels are also linked to pancreatitis, physical inactivity, and obesity. Similar to triglyceride levels, cholesterol levels can also be used as an important measure of health. High total cholesterol (over 240 mg/dL) doubles the risk of heart disease for the average person. On the other hand, HDL or "good" cholesterol decreases the risk of heart disease by helping the body transport cholesterol from the arteries to the liver. This ensures that cholesterol does not build up in the arteries, which reduces the risk for clogged arteries and heart disease.