High cholesterol levels can be difficult to manage, but researchers have found a simple solution: salmon. Scientists at the University of Colorado have identified at least four compounds in salmon that are effective in reducing LDL cholesterol, also known as the “bad” type of cholesterol. LDL cholesterol is notorious for contributing to the buildup of fatty deposits in arteries, which is a major risk factor for heart disease and stroke. The discovery was published in the Journal of Nutrition, showing that consuming salmon introduces at least 30 metabolites – substances produced during digestion or other chemical processes.
According to the researchers, salmon contains four metabolites that have been linked to lower LDL levels, thereby improving heart health. When it comes to the best type of salmon to eat, Alaska sockeye salmon is considered ideal due to its high Omega-3 content. It can provide up to 730 milligrams of Omega-3s per 3 oz serving. Omega-3 fatty acids are essential for good heart health, and sockeye salmon is rich in them. The high levels of Omega-3s in sockeye salmon are believed to protect against coronary heart disease by reducing blood vessel inflammation and supporting the overall vascular system. Moreover, all types of salmon have high protein content, offering added nutritional benefits.
In addition to lowering cholesterol, consuming more oily fish like salmon can help reduce the intake of red and processed meat. Red and processed meats are often high in saturated fat, which can raise blood cholesterol levels if consumed excessively.
To reach their conclusions, researchers conducted a study involving 41 participants aged 30-69, who followed a Mediterranean diet consisting of various fish, low-fat meat, whole grains, and fruits and vegetables. The participants’ cardiovascular health was assessed through blood analysis and other tests before and after the diet, which included two servings of salmon per week for two five-week periods with a month’s break in between. The participants were either overweight or obese and did not have any active metabolic conditions such as type 2 diabetes.
Lab analysis of the participants’ food samples revealed a total of 1,518 compounds, with 508 unique to salmon. The researchers identified two salmon-specific compounds and two metabolites known for their cholesterol-lowering properties and association with improved cardiovascular health. These findings underscore the potential benefits of the omega-3 fatty acids found in salmon. The researchers observed significant reductions in total cholesterol, low-density lipoprotein cholesterol, triglycerides, and apolipoprotein B – markers of heart disease – in participants with higher levels of these substances in their blood.
“We are the first to identify salmon-specific bioactive compounds that increase in plasma after consuming [a Mediterranean diet] with ~4-8oz (one to two fillets) of salmon per week,” the researchers wrote. “Further, several of these food-specific compounds were associated with short-term improvement in cardiometabolic health indicators.”
