Cholesterol In The Body
Cholesterol is a waxy substance thats found in all of your cells and has several useful functions, including helping to build your bodys cells.
Its carried through your bloodstream attached to proteins.
These proteins are called lipoproteins. Our LDL or low-density lipoproteins, build up within the walls of our blood vessels and narrow the passageways, as we age.
Significant clots can form in these passageways, causing a heart attack or stroke.
LDL is known as thebad cholesterol.
Our HDL or high-density lipoproteins pick up the excess cholesterol in your blood and take it to your liver, where it is broken down and removed from your body.
HDL is your good cholesterol. However, be aware of your triglyceride numbers too.
High triglyceride levels combined with high LDL cholesterol or low HDL cholesterol increase your risk of heart attack or stroke.
Triglycerides are basically excess fat in your body.
Maintaining Healthy Cholesterol Levels
The Centers for Disease Control and Prevention recommends that adults have their blood cholesterol levels checked every four to six years. More frequent testing may be recommended if you have a family history of heart disease, are overweight or have type 2 diabetes.
Healthy blood cholesterol levels according to the CDC are:
Total cholesterol of less than 200 mg/dL
LDL cholesterol of less than 100 mg/dL
HDL cholesterol levels greater than 40
There are many lifestyle changes you can make to prevent high cholesterol. Obesity raises LDL cholesterol levels in the body. A doctor can help you determine a healthy weight and develop a diet and fitness plan to reach your goals. Smoking and drinking too much alcohol can also increase the risk of developing high cholesterol.
Men tend to have higher cholesterol levels than women and a woman’s chances for developing high cholesterol increases when she is over the age of 55. Other risk factors for high cholesterol, according to the CDC include:
- Type 2 diabetes
- Familial hypercholesterolemia, a rare medical condition
- Family history of high cholesterol
Rna Extraction Cdna Synthesis And Quantitative Real
Total RNA was extracted from the head kidney and liver using Trizol according to the manufacturer’s protocol. The quality and quantity of the total RNA were measured using a Nano Drop 2000 spectrophotometer , and 1% agarose polyacrylamide gel electrophoresis was used to check RNA integrity. A PrimeScript RT reagent kit was used to synthesize the cDNA. The reverse transcription system contained 4 L of 5 × PrimeScript RT Master Mix and 1 g of total mRNA in a 20-L volume made up with nuclease-free water. The reverse transcription protocol was conducted at 37°C for 15 min and 85°C for 5 s.
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Why Theyre Both Beneficial
According to the University of Maryland, omega-3s and omega-6s have several common health benefits, many of which can be achieved by eating regular servings of Tilapia. These include reduction in the risk of high blood pressure, breast cancer, ADHD, rheumatoid arthritis, menstrual pain and osteoporosis. The two fatty acids may act independent of one another or together depending on the food you eat, but because they encourage certain behaviors in the body while inhibiting others, these fatty acids should be an essential part of your diet. Though many turn to supplements, foods like Tilapia can provide you with all of the nutrients you need, especially as a part of a balanced meal several times per week.
The reason for the concern over omega-6s comes from the excessive intake of such fatty acids through processed foods, which generally do not balance with our bodys need for omega-3s. By turning to seafood, like farmed-Tilapia, rather than processed foods, consumers can balance their omega-3 and 6 intake, which will contribute other benefits that are important to human development.
Why You Should Not Eat Atlantic Cod Fish
Despite a moratorium on Atlantic cod fishing, trawling for other fish species in the area continue to negatively affect cod population recovery efforts because of which the Atlantic cod is still very close to extinction. If you cant live without your regular supply of fish and chips , you should avoid the North Atlantic cod fish and instead choose other whitefish like the Pacific cod, which has a strong population in Alaska.
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Is It Ok To Eat Fish If Youre Watching Your Cholesterol
If dietary changes are part of your overall plan to lower your LDL cholesterol levels, fish is a good option. While all fish contain some cholesterol, many are high in omega-3 fatty acids. These are essential dietary fats that can actually help you maintain healthy cholesterol levels by lowering your triglyceride levels. They can also help increase your HDL levels.
Your body cant make essential omega-3 fatty acids, so you have to get them from the food you eat. Omega-3s are important for a variety of body and brain functions and are even thought to affect mood and pain. Salmon, trout, and tuna, as well as walnuts and flaxseed, are all good sources of omega-3 fatty acids.
In addition, most fish are low in saturated and trans fats, and many contain no trans fats at all.
All of that said, you may be wondering about shrimp, which contains 161 mg of cholesterol in a 3-ounce serving. If you have high cholesterol levels, your doctor may advise you to avoid shrimp. If so, you should follow your doctors recommendations. But keep in mind that research has shown that the increase in HDL levels from eating shrimp may outweigh the risk from the increase in LDL levels. Learn more about it in this article on shrimp, cholesterol, and heart health.
Is Bacon Really Better For You Than Tilapia
Long story short: No.
Multiple websites, such as edrugsearch.com, eatthis.com and draxe.com, have claimed that scientists have found hamburgers and bacon are better for you than tilapia. Versions of these articles have spread through Facebook, with users flagging them as potentially fake. SciCheck readers also have asked about the dangers of eating tilapia.
Many of these alarming articles about tilapia claim that bacon is a better health option than tilapia because the fish lacks essential nutrients and can increase risk of cancer and Alzheimers disease. But there is no solid evidence that eating tilapia increases the risk of either of these diseases.
The fish is also a low-fat source of protein and a number of vitamins and minerals, including vitamin B12 and selenium. However, other fish, such as salmon, are a better source of omega-3 fatty acids, which are essential nutrients.
Experts told SciCheck theres no debating whether or not bacon and hamburgers are better for you than tilapia theyre not. Both bacon and hamburgers are high-fat sources of protein. Bacon is also high in added sodium.
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Dietary Cholesterol And Heart Disease
Dietary cholesterol is only found in animal-based products. This includes meat and seafood, egg yolks and dairy products, including milk. It was once believed that eating foods high in cholesterol would raise the cholesterol levels in your body an increase your risk of cardiovascular disease. However, studies have not shown any link between dietary cholesterol and cardiovascular disease, notes Dr. Ghada Soliman in her review published in the June 2018 edition of Nutrients.
The 2010 Dietary Guidelines recommended limiting cholesterol to 300 milligrams per day. However, due to the lack of evidence that dietary cholesterol has negative health effects, this recommendation has been removed from the USDA’s current 2015 edition of the Dietary Guidelines for Americans.
There is a correlation between saturated fats and cardiovascular disease and saturated fats have been shown to increase your LDL cholesterol levels, advises Colorado State University Extension. Since many foods that are high in saturated fats are also high in cholesterol, it is a good idea to limit your intake of these foods. The 2015 Dietary Guidelines for Americans recommends getting less than 10 percent of your calories from saturated fats.
Is Fish Good For Cholesterol Fish And Omega
Fish is heart-healthy because it is one of the foods high in omega 3 fatty acids, which can reduce risk of developing blood clots and blood pressure. Eating at least two servings of fish a week is recommended by Doctors. Omega-3 fatty acids reduces the risk of sudden death in people who have had heart attacks. Salmon, Mackerel, Lake trout, Herring, Sardines, Albacore tuna and Halibut contain high level of omega-3 fatty acids.
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Loaded With Fatty Acids
It’s a classic case of good fish getting bad press. A study of wild and farmed fish made headlines when it reported that tilapia doesn’t have as many heart-healthy omega-3 fatty acids as other fish, like salmon.
While that’s true, tilapia still packs more omega-3 fats than beef, pork, chicken, or turkey. Omega-3s support the membranes around every cell in your body and play important roles in your heart, blood vessels, lungs, and immune system — your body’s defense against germs.
Tilapia is also high in omega-6 fats, thanks to the corn it eats. Omega-6s are another essential fatty acid your body can’t make on its own. These fats help keep your cholesterol under control. They also prepare your muscle cells to respond to insulin — the hormone that helps turn sugar into energy. That’s a great benefit, especially if you have diabetes.
Exotic And Invasive Species
Tilapia have been used as biological controls for certain aquatic plant problems. They have a preference for a floating aquatic plant, duckweed , but also consume some filamentous algae. In Kenya, tilapia were introduced to control mosquitoes, which were causing malaria, because they consume mosquito larvae, consequently reducing the numbers of adult female mosquitoes, the vector of the disease. These benefits are, however, frequently outweighed by the negative aspects of tilapia as invasive species.
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More Atlantic Cod Facts:
- If you regularly consume cod liver oil for its nutritional benefits, find out if it is sourced from wild Atlantic cod or wild Pacific cod. Wild Pacific cod sourced from Alaska is one of the best and most sustainable sources for fish liver oil.
- The female of the Atlantic cod species releases hundreds of millions of eggs during its lifetime though only a few of these reach adulthood.
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Ideally, eating 25 to 30g of protein per meal is best to decrease appetite and spur weight loss. Having whole grain and vegetable sides along with the fish fillet will get you to that 25g marker easily.
That said, like anything else, the weight loss potential of a food often comes down to how its prepared. For instance, a light sauté, bake, or grill are waistline-friendly ways to cook, whereas a deep fry or covering the fillet in rich, high-fat sauces will increase the calorie count. Its important to make the choice that aligns with your health and weight loss goals.
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Tilapia Fish: Benefits And Dangers
Tilapia is an inexpensive, mild-flavored fish. It is the fourth most commonly consumed type of seafood in the United States.
Many people love tilapia because it is relatively affordable and doesnt taste very fishy.
However, scientific studies have highlighted concerns about tilapias fat content. Several reports also raise questions surrounding tilapia farming practices.
As a result, many people claim that you should avoid this fish altogether and that it may even be harmful to your health.
This article examines the evidence and reviews the benefits and dangers of eating tilapia.
The name tilapia actually refers to several species of mostly freshwater fish that belong to the cichlid family.
Although wild tilapia are native to Africa, the fish has been introduced throughout the world and is now farmed in over 135 countries .
It is an ideal fish for farming because it doesnt mind being crowded, grows quickly and consumes a cheap vegetarian diet. These qualities translate to a relatively inexpensive product compared to other types of seafood.
The benefits and dangers of tilapia depend largely on differences in farming practices, which vary by location.
China is by far the worlds largest producer of tilapia. They produce over 1.6 million metric tons annually and provide the majority of the United States tilapia imports .
Tilapia is the name for several species of freshwater fish. Although farmed all over the world, China is the largest producer of this fish.
Can Tilapia Cause Cancer
Articles circulating on the web also claim tilapia may have up to 10 times more carcinogens than other fish because of what farmers feed tilapia. The articles point to one particular carcinogen, dioxin. But tilapia hasnt been found to contain high levels of dioxin or any other carcinogens.
Fitzsimmons, at the University of Arizona, told us this claim makes absolutely no sense. He explained that tilapia consume mostly algae and aquatic plants in the wild and plant based ingredients in farm feeds. This means they are lower in the food chain than carnivorous fish like salmon.
Dioxin is bio-accumulated, which means it becomes more concentrated going up the food chain, he explained. So you would expect dioxin levels in carnivorous fishes like salmon and bass to be higher than tilapia or catfish or shrimp, he said, adding, that is what the real science confirms.
Fitzsimmons pointed us to an April 2009 study by Stefan van Leeuwen, an expert in chemical pollutants at Wageningen University in the Netherlands, and others. Published in Environmental Science and Technology, the study analyzed the levels of a number of different carcinogens, including dioxin, in salmon, trout, tilapia, pangasius and shrimp.
The group found: Carnivorous species contained higher contaminant concentrations than omnivorous species. Tilapia had roughly the same amount of contaminants as pangasius and shrimp, but less than salmon and trout, which are both carnivores.
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Does Tilapia Contain Dioxins
Dioxins are toxic chemicals that pollute the environment and are harmful to health. They can be present in the tissue of animals, fish, and shellfish, which people might eat. Most countries check food for dioxin contamination.
Contaminated animal feed is a common source of dioxins. As long as farms use feed that meets safety standards, it is unlikely to contain harmful levels of dioxins.
Tilapia is no more likely to contain dioxins than any other type of fish.
Other Shellfish For Portion Control
The challenge of having to work to get the meat out of succulent shellfish such as crab and lobster shells makes it hard to overindulge on shellfish in your diabetes diet. Plus, crab and lobster are naturally low in fat and calories, Stefanski says. One cup of steamed crab packs only 97 calories and nearly 1 g of fat, per estimates from the USDA. Meanwhile, 1 cup of steamed lobster provides 128 calories and 1.2 g of fat. But if you add melted butter, both fat and calories can skyrocket. Instead, try incorporating shellfish into plant-based meals such as salads and stir-fries with tons of colorful veggies, Stefanski says. Try a bay leaf seasoning in the cooking water for extra zest rather than salting the cooking liquid, and dont let diabetes keep you from getting creative use cooked seafood in recipes from cold salads to pasta, rice dishes, and soups.
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Foods That Suppress Your Good Cholesterol
AVOID the following foods as they tend to suppress your HDL:
- White Sugar
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Choose Lean Meat such as fish, chicken, or turkey. The preferred cooking method: bake, grill, or broil. Limit your red meat to 1-2 times a week.
Avoid Trans Fats. If the ingredient list includes partially-hydrogenated or hydrogenated oils DO NOT USE THEM. They promote the build-up of plaque inside your arteries. Read more about Trans Fats here.
Practice Good Plating Methods, by filling half your plate with non-starchy vegetables and 1/4 with a whole grain starch and leaving 1/4 of the plate for your lean protein. Read more about portion control here.
Making Sense Of Tilapia Poop Misinformation
The rumor that tilapia are fed pig feces or that they eat their own poop is misguided and perpetuated by clickbait websites hungry for sensational headlines. As detailed in the section above, commercially farmed tilapia are by and large fed pellets that contain their complete diet requirements that differ during each growing stage.
Similar to the bacon myth, this rumor started after a 2009 study citied certain challenges regarding a foreign market for fish farming. Among the findings, the study noted that livestock or poultry roamed freely in fields, where farmers used the waste on fields or in fish feed. Its important to note the study never mentioned tilapia. According to Fox News, when asked for comment on the study, the authors could not confirm whether it was actually a common practice or an ancillary observation. In fact, Food and Drug Administration spokeswoman Theresa Eisenman said the agency was not aware of evidence to support the claim that this practice is occurring. To be clear, the study never said this was happening at tilapia farms to begin with, and the authors of the study could not confirm that it was happening at all. However, the soundbites on feces and fish feed were enough to fuel sensational headlines that irresponsible websites continue to peddle today.
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