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Lowering cholesterol by including salmon in your diet.
Most nutritionists recommend a diet rich in fish and fish oil for maintaining a healthy cholesterol level and weight. But there are so many variety of fish available that choosing the right type would be quite a challenge.

Which fish is best?
Is taking fish oil capsules just as good for health as eating fried flounder? A study titled “Inclusion of fish or fish oil in weight-loss diets for young adults and effects on blood lipids", by the 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.

The aim is to measure the amount of fat in the blood. Researchers found that eating whole fish rich in omega-3 fatty acids decreased triglyceride levels and reduced total cholesterol. This action also simultaneously preserve “good” (HDL) cholesterol levels. It was found that Salmon was the most effective choice for reducing triglyceride levels.

Fish Oil- Omega 3 Healthy Fats.

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 group took no fish oil capsules and ate cod. Whereas, the third group took no fish oil capsules and ate salmon. And the fourth group 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. They found, that although all types of fish reduced total cholesterol and triglyceride levels.

What is the best omega-3 oil to take?

It was found that high total cholesterol (over 240 mg/dL) doubles the risk of heart disease for the average person. However, HDL or “good” cholesterol decreases the risk of heart disease by helping the body transport cholesterol from the arteries to the liver. This action ensures that cholesterol does not build up in the arteries. Thus, reduces the risk for clogged arteries and heart disease.

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