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In Today's Issue
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
- Boost Good Cholesterol By Eating More Fish
- 1 Quick Technique To Burn More Fat
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Boost Good Cholesterol By Eating More Fish
Dear Reader,
Want to do something about your cholesterol? Eating a lot of whole grains, bilberries and most especially fatty fish can help bring up levels of "good" (HDL) cholesterol according to some new data appearing in PLoS ONE. The trial looked at the combined effects of these three food types on serum metabolic profile and lipid transfer protein actions in those who had been diagnosed with metabolic syndrome. The best changes in lipid metabolism were seen in those who raised their
intake of fish.
Fatty fish (salmon, tuna, trout, herring, sardines, mackerel) are some of the tastiest and most beneficial foods you can eat. Halibut or trout and white fish are also good choices. There are many studies, dating back years, that demonstrate the benefits of fatty fish and the omega-3s naturally a part of them. Remember though, that how you prepare a fish is nearly as critical as the type you eat - broil, grill or steam them. Deep-frying in a vat of oil is going to cancel out any benefits
the fish might have brought you.
The current project on foods and cholesterol involved 131 subjects who had impaired glucose metabolism and also features of potentially dangerous metabolic syndrome. The study participants were randomly assigned to three groups studied for 12-week periods. The groups ate either a whole grain and low postprandial insulin response grain, as well as having fatty fish for 3 meals a week and 3 portions of bilberries daily. The second group ate wholegrain and low postprandial insulin response
grain products. The third group ate refined wheat breads as cereal.
The researchers found that upping the intake of fatty fish increased the number of good cholesterol particles by a significant amount. Large HDL particles have been linked with lower risk of dangerous cardiovascular disease, where small HDL particles might just have the opposite effect and up the risk.
.
Eating fish from three to four meals (current recommendations call for 2 meals/week) each week caused study subjects to have larger HDL (good) cholesterol particles in their bloodstream than those who didn't eat fish as often.
The research findings may help explain the known protective effects of eating fish when it comes to atherosclerosis. The data gives us valuable information on how the intake of fish affects the size and lipid concentrations of lipoproteins that transport lipids in the bloodstream.
Of course it's important to remember that fatty fish, while loaded with nutrients, are also well... fatty. High in calories, so you'll gain weight if you eat too much, though the typical American diet doesn't even reach 8 ounces a week.
If you're worried about cholesterol, you may want to up your own fish intake, based on the findings, but beware of eating too much fish. There are reports of some sea fish (tuna) with mercury in them, and salmon have been reported to carry toxins such as PCBs. This is typically only an issue for small children or women who are, or are planning to become, pregnant but you want to be aware and enjoy fish in moderation.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.foodnavigator.com/Science-Nutrition/
Increased-wholegrain-and-fish-intake-could-boost-good-cholesterol-levels
WebMD info on cholesterol and fatty fish:
http://www.webmd.com/cholesterol-management/features/low-cholesterol-diet-fatty-fish
Research article, online ahead of print 02.28.14, PLoS ONE:
http://www.plosone.org/article/
info%3Adoi%2F10.1371%2Fjournal.pone.0090352
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