In foil, grilled in the oven, raw in tartare or in sushissalmon is readily included in the plates of the French for its taste and for the many nutrients it contains. This fatty fish is particularly interesting for its omega-3polyunsaturated fatty acids with recognized benefits for cardiovascular health.
Is salmon recommended for cholesterol?
Salmon displays a very interesting nutritional profile in the case of cholesterol. Its wealth in omega-3 “has an overall effect favorable on the lipid profile » of the person who consumes it, informs dietician and nutritionist Clara Ledoux Morvan.
This is explained by the “global action that omega-3 (EPA/DHA) has on the quality of blood lipids, cholesterol and triglycerides », specifies the dietitian. For example, they allow “the decrease in triglyceride levels in the body”. On a daily basis, consuming salmon therefore provides “a cardiovascular protective effect”.
Furthermore, the intrinsic lipid profile of salmon is also favorable. “ It does not increase bad cholesterol (LDL) significantly, if consumed as part of a balanced diet.” For 100 g, it only contains 11.5 g of lipidsincluding only 53.6 mg of cholesterol (source 2).
Flesh, skin, adipose tissue… are all parts of salmon equal?
However, be careful when eating salmon. Not all parts bring the same benefits.
Salmon skin is safe to eat, provided it is properly prepared.
Good to know: “ lean parts of salmon are lower in calories », underlines the nutritionist. So, your consumption will depend on your objective. If you’re looking to improve your cholesterol levels and overall cardiovascular health, it’s best to look to the fattier parts. On the other hand, if you are looking to control your calories, prefer the back of the salmon which is leaner.
Also read
Does the quality of the salmon play a role?
The quality of salmon is a criterion not to be underestimated to benefit from all its nutritional benefits. It is necessary to take into account its variety, its origin, its fishing or breeding conditions…
- « Wild salmon is generally richer in omega-3 than farmed salmon whose nutritional profile varies depending on the diet, which is sometimes richer in fat.
- The quality of breeding depends on the label and the country of origin. The Label Rouge designation, for example, guarantees specific characteristics regarding breeding and feeding conditions.
Can I eat smoked salmon with cholesterol?
Contrary to what one might believe, smoked salmon is no fattier than a steak of salmon. It therefore does not represent any additional risk in the case of cholesterol.
However, its higher salt content can increase the risk of hypertension. High salt consumption can, in the long term, worsen water retention, which can itself be responsible for elevated blood pressure. The consumption of smoked salmon is therefore to limit to protect your cardiovascular health.
Quantity, frequency… what are the consumption recommendations?
Official recommendations (excluding children and pregnant women) recommend eating fish twice a week, combining fatty fish (salmon, but also sardines, mackerelherring) and another fish (hake, hake, cod, sole, etc.) (source 3). ” A portion of fatty fish can vary from 100 to 150 g,” informs the dietitian. This recommendation also applies to people with high cholesterol.
However, the heavy metal content of salmon cannot be ignored. “Salmon, because it is at the end of the food chain, contains more heavy metals in its flesh than smaller fish.” For this reason, Clara Ledoux Morvan recommends that her patients consume it only once or twice a month. “This allows you to benefit from omega-3 while limiting your exposure. »
Alternatives exist to reduce exposure to pollutants while enjoying the benefits of omega-3.
The dietician particularly recommends trout. “This fish is less intensively raised, less subject to pollutants and less fed antibiotics. We find more and more trout in France, and this fish is slightly less expensive than salmon, which allows more people to eat it,” she explains.
How to accompany my salmon in case of cholesterol?
Clara Ledoux Morvan reminds us that “vegetables and whole or semi-complete starches are preferred to accompany your salmon”. The goal is to limit fat intake additional and look to fiber and antioxidants. By the same logic, we must therefore “limit rich sauces such as cream, excess butter and ultra-processed products”. In the case of cholesterol, “the benefit of salmon is only optimized as part of a balanced diet”, recalls the nutritionist.
An additional tip is to “ avoid overcooking or grilled which can alter the fatty acids of a food. Finally, you can even combine salmon “with an oil rich in omega-3 to complement its health benefits”.
