Salmon contains unique compounds linked to lower cholesterolEating salmon provides at least 30 health-boosting metabolitesREAD MORE: Want to live to 100? Try eating this one meal every dayBy Caitlin Tilley, Health Reporter For Dailymail.Com Published: 16:47 EST, 7 February 2024 | Updated: 16:53 EST, 7 February 2024
Dieticians have long suggested incorporating salmon into a diet, as it has been linked to weight management and disease prevention. However, the exact compounds responsible for these health benefits have remained a mystery, until now. Researchers at the University of Colorado believe they have identified at least four compounds in salmon that can reduce the levels of ‘bad’ cholesterol, which can lead to serious health issues such as stroke and heart attacks. 
Salmon contains unique compounds linked to lower cholesterol, a study has shownIn their recent study published in the Journal of Nutrition, it was discovered that consuming salmon allows the ingestion of at least 30 metabolites, which are substances produced during digestion or other chemical processes. Four of these metabolites were found to be linked to significant improvements in cardiovascular health. The study involved 41 participants aged 30-69, who were asked to follow a Mediterranean diet consisting of various fish, low-fat meat, whole grains, and fruits and vegetables. Their cardiovascular health was then assessed before and after the diet. The participants were required to include two servings of salmon in their diet per week for two five-week periods, with a month’s break in between. They were either obese or overweight, and none had any active metabolic conditions like type 2 diabetes. Samples of the food given to participants were analyzed in a lab to identify their metabolites. Out of the 1,518 compounds found in the food, only 508 were unique to salmon. The researchers found increases in two salmon-specific compounds and two metabolites known to reduce cholesterol, all linked to a healthier cardiovascular system. Many of these substances were fats, providing further evidence of the health benefits of omega-3 fatty acids found in salmon. Moreover, those with higher levels of these substances in their blood experienced greater reductions in total cholesterol, low-density lipoprotein cholesterol, triglycerides, and apolipoprotein B, an indicator of heart disease. The researchers stated, ‘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. Several of these food-specific compounds were associated with short-term improvement in cardiometabolic health indicators.’There are different types of salmon, including five types of Pacific salmon and two types of Atlantic salmon. Wild-caught Pacific salmon is generally considered the healthiest due to the amount and type of omega-3s found, which are based on the algae and plankton in the fish’s diet. In farmed salmon, the amount and type of omega-3s are based on the feed they eat. The Mediterranean diet includes plenty of fruit, vegetables, whole grains, legumes, nuts, and olive oil, and has been extensively researched and designated as a gold standard eating regime. A study published last year found that switching to a Mediterranean diet from the normal Western diet can help prolong life, with the earlier the adoption, the better.
Share or comment on this article:
Researchers discover the type of fish that reduces cholesterol – thanks to four ‘magic’ compounds
