Your Heart Will Thank You If You Eat Salmon Every Day
If you weren’t already aware, a leading cause of death in the United States for both men and women is heart disease, according to the CDC. To that end, one of the most important things you can do to prevent that outcome is to eat a heart healthy diet, which includes salmon, says Jaclyn London, a registered dietitian. “The polyunsaturated fatty acids found in salmon can help improve serum cholesterol, a key indicator of cardiovascular disease risk,” she wrote in an article in Good Housekeeping. “Plus, salmon is a source of potassium, an important mineral for balancing blood pressure and benefiting heart health.”
Additionally, consistently eating omega-3 fatty acids, like those found in salmon, have been shown to decrease your risk of both strokes and heart attacks, as noted by the American Heart Association. That’s a pretty good reason to eat salmon every day and maybe occasionally start your day with a bagel and lox! Yum!
If You Eat Salmon Every Day You May Keep Your Bones In Top Shape
Bone health is important, especially as you age and especially for women, according to the National Osteoporosis Foundation. And while you might immediately think of milk and dairy products like cheese and yogurt as the best foods to eat for your skeleton, they’re not the only ones, says Ellie Krieger, a registered dietitian. “Fish, in general, has been associated with better skeletal health,” she explained in an article in The Washington Post. “And high-fat fish like salmon and sardines, in particular, is thought to be beneficial thanks to its wealth of high-quality protein, trace minerals, omega-3 fat and vitamin D.”
The proof is in the pudding, too, as there’s an established correlation between eating salmon and bone health. “In one study, a team of Spanish researchers found that women who ate fish five to seven times a week had significantly more bone mass and higher vitamin D intake than those who ate it two or fewer times a week,” she added. Sounds like choosing to eat salmon every day is not a bad choice.
How Long Does It Take For Consumed Foods To Help Lower Bad Cholesterol
A 2015 study from Penn State University found that obese or overweight people had a 50% drop in LDL levels after following an avocado-rich, low-fat diet for five weeks. An earlier study from Mexico reported that a similar diet in healthy people with mild hypercholesterolemia reduced total cholesterol by 17% and “bad” LDL cholesterol by 22% after only seven days.
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When You Eat Salmon Every Day This Is What Happens To Your Body
There are plenty of fish in the sea, and we’re not talking about your dating prospects. But among all of the diverse sea life that’s swimming around out there, salmon has a distinct color and flavor that sets it apart from the rest. It also has a rich, fatty texture, which rounds out the flavor profile of this unique fish.
Additionally, there are a wide variety of health benefits you reap from eating salmon, according to the Mayo Clinic. That makes the pink fish an excellent addition to your diet, and something you should work into your meal planning on a regular basis. It’s also something that’s easy to prepare, as you can grill, bake, pan sear, or smoke salmon. There’s lots of great ways to cook salmon perfectly. And if it’s high enough quality, you don’t have to cook it at all! And yes, it’s safe to eat every day, according to Harvard University.
So if you’re someone who eats salmon every day, do you wonder how it’s beneficial to your body? And did you know there may be some negative effects that you might be at risk of? Read on to learn the good, the bad, and the ugly about what happens when you eat salmon every day.
When You Eat Salmon Every Day You May Strengthen Your Immune System
Nobody likes getting sick. On top of feeling terrible and worrying about making the people around you suffer the same fate, it’s also a drain on your time and bank account. Well, if you’re looking for ways to boost your immune system, consider your vitamin D sources, says Pamela Nisevich Bede, a registered dietitian. “Research has found that adults with low levels of vitamin D in their system were more likely to have recently suffered from a cough, cold, or upper respiratory infection,” she penned in an article in Runner’s World. “And because you can’t get the vitamin D you need from the sun in the winter months, diet is extra important.”
What’s there to do then to combat the dreaded cold? “Fill your plate with fatty fish , fortified foods , eggs, and supplements,” she continued. Notice how the first thing she mentioned was salmon? So if you eat salmon every day, chances are you’ll be feeling better.
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How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .
Visit your GP to determine whether you need to lower your cholesterol level and what action to take.
GPs can also do a heart health check, that calculates your heart disease and stroke risk.
Seafood High In Cholesterol
The amount of cholesterol in seafood varies widely. Crustaceans tend to have the highest cholesterol levels. Here are the cholesterol levels for a one-ounce serving of different types of crustaceans, according to the USDA:
- Cooked shrimp has 59.8 milligrams of cholesterol
- Cooked lobster has 41.4 milligrams of cholesterol
- Crab has 29.8 milligrams of cholesterol
Mollusks, such as scallops, have cholesterol levels that are lower than crustaceans. According to the USDA, a one-ounce serving contains:
Cooked clams cholesterol level equals 19 milligrams
cholesterol level equals11.6 milligrams
The amount of cholesterol in fish varies widely but is generally much lower than the amount of cholesterol found in crustaceans. Below are the cholesterol levels for a one-ounce serving, according to the USDA:
- Wild Atlantic salmon has 20.1 milligrams of cholesterol
- Canned white tuna packed in oil has 8.8 milligrams of cholesterol
- Ahi tuna has 11.3 milligrams of cholesterol
- Cooked tilapia has 16.2 milligrams of cholesterol
- Cooked cod has 17.3 milligrams of cholesterol
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Your Skin Will Be Happy If You Eat Salmon Every Day
Arguably one of the best things that salmon can do for your appearance is help your skin be radiant, according to Dr. Rachel Nazarian, a dermatologist based in New York. “I consider salmon to be one of the superfoods for skin health,” she revealed in an interview with HuffPost. She added that the benefits from the fish are so good that if it was low enough in mercury, she’d eat salmon every day. That’s quite the endorsement!
Once again, it’s the healthy fat in salmon that’s so good for you, and that gives you the best health benefits. “When you have a high level of good fat in your body it feeds the skin and allows the skin to make this healthy oil and allows the skin to be healthier,” she continued. “That’s what gives skin the glow.”
There’s one more reason that salmon is great for your skin, according to Nazarian: It contains astaxanthin, “a chemical compound known as a keto-carotenoid,” which boosts collagen production and has anti-aging effects. Salmon’s also a food that’ll help you achieve better hair.
Can Dietary Cholesterol Raise Blood Cholesterol
There isn’t a direct relationship between dietary cholesterol the cholesterol found in food and blood cholesterol the cholesterol in your body. Essentially, research hasn’t found that eating foods high in dietary cholesterol alone raises your blood cholesterol.
In fact, a 2018 study published in the journal Nutrients concluded that foods that are high in dietary cholesterol alone don’t increase risk for cardiovascular disease. However, eating foods high in saturated fats does raise cholesterol and increases the risk of cardiovascular disease, and many of those foods are also high in cholesterol, the study noted.
On the other hand, foods like eggs, which contain lots of dietary cholesterol but are otherwise healthy and nutrient-rich, are not a concern, the study indicated. So while eggs aren’t bad for cholesterol, their typical American breakfast counterparts like bacon or sausage, which are high in saturated fats are much worse for cholesterol.
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Health Benefits Of Salmon For The Heart Brain And Much More
Salmon is one of the most nutritious types of fish that offers several health benefits. Rich in omega-3 fatty acids, vitamin B12, and other essential nutrients, salmon is wonderful for hair and skin health. The great taste and excellent health benefits of salmon make it one of the most loved fish in the world.
Salmon is a popular oily fish that contains good fats. This makes it good for heart health and cholesterol. A good amount of protein, vitamins, minerals, and omega-3 and -6 fatty acid content contributes to overall health.
Considered a superfood, the nutrition facts of salmon include antioxidant elements like selenium and other minerals like phosphorus, zinc, and potassium, as well as the vitamin B groupriboflavin, niacin, thiamin, B6, folate, and B12. Therefore, salmon aids in good health, as it makes up for most of the mineral and vitamin deficiencies in our body if we make it a part of our diet.
Healthy Eating Tips To Lower Cholesterol
As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:
- Limit takeaway foods to once a week .
- Limit salty, fatty and sugary snack foods to once a week .
- Eat plenty of vegetables aim for 5 serves of vegetables every day. .
- Choose wholegrain breads, cereal, pasta, rice and noodles.
- Snack on plain, unsalted nuts and fresh fruit .
- Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
- Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
- Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
- Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
- Include 2 or 3 serves of plant-sterol-enriched foods every day .
- Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
- Include up to 7 eggs every week.
- Select lean meat and limit unprocessed red meat to less than 350g per week.
- Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
- Limit or avoid processed meats including sausages and deli meats .
If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.
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Common Misconceptions About Foods And Cholesterol
Just because a food contains cholesterol does not mean it will raise cholesterol levels. In fact, the latest Dietary Guidelines for Americans of 2015-2020 removed the recommendation to limit dietary cholesterol to 300 mg per day, stating that adequate evidence was not available. Extensive research does not show that eating foods that contain cholesterol causes heart disease.
However, many foods remain feared for the belief that they increase the risk for heart disease or harm overall health. Some of these foods are highlighted below:
In addition to these foods, there has been concern over the recently trending ketogenic diet and its role in cholesterol levels. This style of eating limits nearly all sources of carbohydrates and instead gets a majority of calories and other nutrients from high-fat foods and protein. This diet includes eating large amounts of meat, eggs, cheese, and other high cholesterol, high saturated fat foods.
While it may seem as though this style of eating would be harmful to cholesterol levels, current research does not support this so far.
You’ll Feel More Energetic When You Eat Salmon Every Day
Always on the go because of work and family commitments? Perhaps you’re training for that half marathon and want to make sure your energy levels are at peak performance? Consider adding salmon into your daily diet, as it could help keep the pep in your step, says Kylie Ivanir, a registered dietitian at the Institute of Human Nutrition at Columbia University. “You will feel more energetic due to the high B12 content,” she explained to The List. “Half a filet can provide you about 80 percent of the recommended daily intake of B12. Salmon is also high in the rest of the B vitamins, which provide your cells with energy.”
In addition to the benefits you get from the B12 in salmon, the protein boost will help you recover from any injuries you might have sustained, according to dietitian Cynthia Sass, a sports dietetics specialist in Tampa, Fla. “We tend to forget that healing really means building new cells,” she shared in an interview with Runner’s World. “And your body needs protein to make those new cells.” So, if you eat salmon every day, you may just help yourself achieve fitness goals.
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How Much Fish Do I Need
ADA spokeswoman Suzanne Farrell, MS, RD, says the current recommendation is to eat two servings of fish per week. Its important to find a fish that you really like, she said. The American Heart Association recommends eating at least two meals a week. If you have heart disease, they recommend taking 1 gram of EPA or DHA a day, preferably fish.
You May Experience Anti
Are you familiar with how inflammation can have an impact on your body? According to NPR, it can play a role in a variety of diseases, including cancer, Alzheimer’s disease, depression, heart disease, and type 2 diabetes.
Fortunately, if you’re concerned about inflammation, eating salmon can help, says registered dietitian Lona Sandon, an assistant professor in the Department of Clinical Nutrition at UTSW. “Salmon is arguably the best food source of omega-3 fatty acids,” she shared in an interview with . “And omega-3s are one of the most researched food components in terms of anti-inflammatory benefits.”
So if you struggle with inflammatory conditions, consider adding salmon into your daily diet and maybe even eat salmon every day. After all, salmon is one of the foods dietitians recommend specifically for women. “Some studies have shown omega-3s help ease symptoms, such as morning stiffness and pain, in people with rheumatoid arthritis,” Sandon continued. “It may even help reduce your need for anti-inflammatory medications. Foods high in omega-3s may also help lower the risk of heart disease in people with inflammatory conditions like RA.”
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How The Fat You Eat Affects Cholesterol Levels
The relationship between the fat we eat and our health, particularly our cardiovascular health, has been hotly debated for many years.
Heres what you need to know:
Not all fats are created equally.
The kinds of fat you eat matter more than the amount.
There are different types of fats in our diet:
Polyunsaturated fats: essential and important nutrients
Monounsaturated fats: can come from plant or animal products and are generally considered healthy
Saturated fats: less healthy than mono- and polyunsaturated fats
Trans fats: unhealthy fats
Should People With High Cholesterol Eat Fish And Seafood
For most people, it is beneficial to consume oily fish. The United States Department of Agricultures Dietary Guidelines for Americans 20202025 recommends that most adults eat at least 8 ounces of low-mercury fish and seafood each week.
On average, this gives someone 250 milligrams of DHA and EPA per day, though the exact amount will depend on the type of fish.
However, because some fish and seafood contains dietary cholesterol, people who struggle to control their cholesterol levels may need to be more cautious.
The United Kingdom charity, Heart UK, recommends that people with this concern speak with a dietitian about what is best for them.
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If You Eat Salmon Every Day You Can Improve Your Cholesterol Levels
According to the CDC, 95 million Americans who are age 20 and over have total cholesterol levels over 200 mg/dL, which is considered elevated. Additionally, almost 29 million American adults have total cholesterol levels over 240 mg/dL, which is considered very high, and can have serious consequences for your health.
If you’re included in either of those statistics, choosing to eat salmon every day might just be a good idea. That’s because the fish, when prepared in a healthful manner, can help you get your levels in check, according to Kylie Ivanir, a registered dietician. “Your bad cholesterol will drop due to the low saturated fat and high Omega-3 content in salmon,” she shared with The List. “Low LDL is critical for optimal artery function and heart health.”
Once again, this health benefit will likely be amplified if you swap in the salmon and swap out red meat on a regular basis, as noted by the American Heart Association.
If You Eat Salmon Every Day You Can Help Ward Off Disease
Chronic diseases like diabetes are on the rise, according to the World Health Organization. Whereas 108 million people around the world had diabetes in 1980, 422 million people were diagnosed with the condition in 2014 and that’s a staggering rise in the prevalence of the disease.
Once again, however, a diet that includes salmon regularly can help ward off chronic diseases like diabetes, as noted by registered dietician Jaclyn London. “Studies suggest that the combo of omega-3s and vitamin D in salmon may reduce risk of cancer and heart disease,” she penned in an article in Good Housekeeping. “While the research is ongoing, diets that include lots of fish, veggies, fruit, 100 percent whole grains, legumes, low-fat dairy, nuts and seeds have been overwhelmingly linked to improved health and weight control overall.”
So if you find out that you’re pre-diabetic, or want to stop the onset of chronic diseases before they start, make salmon a staple in your household. Choosing to eat salmon every day just might do the trick!
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