Include Fatty Fish for Low-Cholesterol Diet

Studies throughout the years have shown the benefits of fatty fish. Omega-3 fatty acids have been shown to lower triglycerides, which are a type of fat in the bloodstream. Experts aren't sure of the exact mechanism. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce inflammation throughout the body.

In an important review of studies, researchers found that getting daily omega-3 fatty acids from fish oil could lower triglyceride levels by 25%-30%. The results were published in The American Journal of Clinical Nutrition in 1997.

Based on the mounting evidence, the FDA approved a new "qualified health claim" for the effects of omega-3 fatty acids in 2004. This means that the evidence for the benefits of fatty fish is strong but not yet conclusive. It also allows the makers or distributors of foods that contain omega-3 fatty acids to advertise that the product may reduce the risk of heart disease.

Choice of fish and amount to consume
Choosing the right fish to eat, the way you prepare the fish and the right consumption will all make a difference in the benefits you can gain from eating fish.
A point to note is that any health benefits from fish are cancelled out if you deep-fry them in a vat of vegetable oil. "The way that you prepare any of these foods makes a big difference in your blood cholesterol level," says Keecha Harris, DrPH, RD, a spokeswoman for the American Dietetic Association (ADA).

The American Dietetic Association recommends oily fish such as salmon, tuna, trout, herring, sardines and mackerel which are full of omega-3 fatty acids. These fish should be a staple of everyone's heart-healthy diet. Current recommendations are to eat two 4-ounce servings of fish a week, says ADA spokeswoman Suzanne Farrell, MS, RD. The American Heart Association recommends that people who have heart disease get at least one serving a day.

Despite the benefits of eating fatty fish, there is a need to beware of not eating too much of it, as fatty fish are high in calories and eating too much of some types of fish can carry other risks. The FDA says that up to 12 ounces – about 2 meals – of canned light tuna, salmon and certain other fish are safe even for children and pregnant women.

Source: http://www.webmd.com/content/article/134/119059.htm

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