Omega-3 fatty acids have proven to be good for the heart, especially because of their effectiveness in lowering total cholesterol levels. The main source of these “good” fats? Bluefish, among which there is one widely used in Spain.
The Canadian Heart Foundation claims that consuming omega-3 polyunsaturated fatty acids with food helps maintain normal blood cholesterol levels. Different substances are found in nuts and some vegetable oils, as well as in green leafy vegetables such as spinach. Another type of essential omega-3 is found in fatty fish such as tuna, bonito, salmon, sardines and mackerel.
When the necessary doses of omega-3 are consumed daily, these fatty acids, which our body does not produce on its own, are naturally incorporated into various physiological processes, distributed throughout the body’s cells, altering the composition and function of their plasma membranes. Of all the fish species that contain high doses of omega-3, there is one that is particularly rich in it: mackerel (2.67 grams per 100 grams, even more than salmon).
How to lower cholesterol with fatty fish
As explained in the clinic, oily fish contains high amounts of omega-3 fatty acids, which can reduce triglycerides, a type of fat found in the blood, as well as reduce blood pressure and the risk of blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death.
Related Posts:
Omega-3 fatty acids have no effect on low-density lipoprotein cholesterol (LDL, the “bad” cholesterol), but they can help lower triglycerides and increase high-density lipoprotein cholesterol (HDL), which is the good cholesterol. In this sense, the Heart Association recommends eating at least two pieces of fatty fish per week, preferably baked, without added fat.
