The Truth About Eating Salmon with High Cholesterol

If you have high cholesterol, you’ve probably been told to watch what you eat. But does that mean giving up salmon? The good news: salmon is not only safe but actually beneficial for heart health, making it a smart choice for anyone looking to manage their cholesterol levels.

Low in Cholesterol, High in Omega-3s

"Individuals with high cholesterol should not shy away from salmon," says Samantha Gitlin, RD, CDN, a registered dietitian at Lenox Hill Hospital in New York City. "It plays an integral part in an overall heart-healthy diet."

Unlike red meat and processed foods, salmon is low in saturated fat and cholesterol while being rich in omega-3 fatty acids and vitamin B12. According to the Cleveland Clinic, omega-3s are essential fats that our bodies can’t produce on their own, meaning we must get them from food and salmon is one of the best sources.

How Omega-3s Support Heart Health

Omega-3 fatty acids don’t directly lower “bad” LDL cholesterol, but they provide important cardiovascular benefits, according to the Mayo Clinic.

• Boosts "good" HDL cholesterol: High-density lipoprotein (HDL) helps remove excess cholesterol from the bloodstream, reducing the risk of heart disease.

• Lowers triglycerides: High triglyceride levels increase heart disease risk, but omega-3s can help bring them down.

• Reduces blood pressure and inflammation: Chronic inflammation contributes to artery damage, and omega-3s have anti-inflammatory properties that support heart health.

The American Heart Association Recommends Salmon

The American Heart Association (AHA) encourages eating two servings of fish per week, particularly omega-3-rich options like salmon. A serving is about 3.5 ounces of cooked fish or ¾ cup flaked fish.

Other heart-healthy fish high in omega-3s include:

• Albacore tuna

• Mackerel

• Sardines

• Herring

• Lake trout

The Best Way to Prepare Salmon for Heart Health

Choosing salmon is a great step, but how you cook it matters. The AHA recommends these cooking methods:

Bake, broil, grill, or poach salmon for a heart-healthy meal.
Avoid breading or frying, as these methods add unhealthy fats.
Limit salt instead, use herbs and spices for flavor.

The Bottom Line

Salmon is a powerhouse food for heart health, especially for those managing high cholesterol. It supports healthy cholesterol levels, lowers triglycerides, and provides essential nutrients your body needs.

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