Cholesterol is a type of fat (lipid) found in the blood that plays an important role in building cells and producing hormones. Although the body can produce cholesterol itself, we also absorb a significant amount from daily foods, especially foods rich in animal fat.
High cholesterol occurs when the amount of cholesterol in the blood exceeds the normal level. This does not cause immediate symptoms, but increases the risk of plaque formation in the arteries, leading to atherosclerosis, heart attack, stroke and other serious cardiovascular diseases.
Main types of cholesterol in the blood
Cholesterol does not circulate freely in the blood but is attached to lipoproteins (a type of molecule that helps transport fat). There are three main types:
1. LDL – “bad” cholesterol (Low-Density Lipoprotein)
LDL is low-density cholesterol. When LDL levels are too high, they tend to accumulate on the walls of blood vessels, forming plaque that narrows or blocks the arteries. This is the main cause of heart disease and stroke, so it is called “bad” cholesterol.
2. HDL – “Good” Cholesterol (High-Density Lipoprotein)
In contrast, HDL is a type of cholesterol with a high density. HDL is responsible for “collecting” excess cholesterol from the blood and bringing it back to the liver for processing, thereby cleaning the blood vessels and reducing the risk of heart disease. Therefore, HDL is considered “good” cholesterol.
3. Triglycerides
Triglycerides are another type of fat that also circulates in the blood. High triglyceride levels are often accompanied by high LDL cholesterol and low HDL, and increase the risk of heart disease, especially in people who are obese, sedentary, or have a diet high in sugar and fat.
Why should people with high cholesterol eat fish?
If you are concerned about your cholesterol levels, adding fish to your daily diet can be a simple yet effective strategy to improve your heart health.
Fish, especially fatty fish, is not only a source of high-quality protein but also rich in omega-3 fatty acids, which help protect blood vessels and regulate blood lipids.
Many studies have shown that omega-3 fatty acids in fish can reduce triglycerides, while helping to increase good cholesterol (HDL) levels and reduce bad cholesterol (LDL) in the body.
In addition, omega-3 also has the ability to:
- Reduce the risk of plaque formation on the artery walls, thereby limiting the risk of atherosclerosis and myocardial infarction.
- Stabilize heart rate and prevent arrhythmia.
- Support to reduce blood pressure in people with high blood pressure.
In addition, fish also provides vitamin D, selenium and many other essential micronutrients to help strengthen the immune system and support effective fat metabolism.
The Best Fish for Your Heart
Adding fish, especially fatty fish rich in omega-3s, to your weekly menu is a simple but effective strategy to improve blood lipids and protect heart health.
Not all fish have the same effect. People with high cholesterol should prioritize fish rich in omega-3s such as:
- Salmon: Rich in EPA and DHA, which effectively reduce triglycerides.
- Mackerel: Helps control blood pressure and reduce inflammation.
- Sardines: Contains a rich amount of omega-3s, while also providing calcium and natural vitamin D.
- Tuna (fresh): Good for the heart if not eaten in canned form, which is high in sodium or unhealthy oils.
You should add seafood twice a week to everyone’s diet, which can help people with high cholesterol improve their heart health and reduce the likelihood of complications related to high cholesterol.
Notes When Preparing Fish
The benefits of fish can be reduced or even harmful if you prepare it incorrectly. People with high cholesterol should avoid:
- Deep frying because it can increase saturated fat and trans fats.
- Over-salting or seasoning with high sodium, which can easily cause high blood pressure.
Instead, you should steam, grill, or pan-fry with olive oil, using natural spices such as lemon, garlic, turmeric, or dill to enhance the flavor while still maintaining the health benefits.
