Keeping track of your cholesterol level is essential for the body’s overall health. High cholesterol levels can be a significant cause of cardiovascular diseases and stroke. People have started counting calories and consuming less-calorie foods such as fish.
Fish is a favorite meat for Weight Watchers as it’s generally lower in cholesterol than other plant-based proteins. They are common in cholesterol and loaded with proteins, minerals, and Omega-3 fatty acids. The American Heart Association recommends consuming 3.5 ounces of fatty fish such as Salmon, Trout, or Herring.
Fish is a favorite meal, so we have designed a seafood cholesterol chart to help you find the cholesterol levels in different fishes. Let’s find out if the fish cholesterol chart lists any of your favorite fishes.
High-Cholesterol Fish to Avoid
Fish is generally an excellent component to add to your healthy balanced meals unless you plan on dipping it into a batter and deep frying them. People with high cholesterol can eat 8 ounces of fish a week but should choose a low-cholesterol fish.
Also, they can bake, poach, or grill fish instead of deep frying them, which adds unhealthy fats and affects cholesterol.
Eating the low cholesterol fish in moderation helps improve your cholesterol problem. Moderate eating will do no harm if you enjoy a high-cholesterol fish.
To make things easier for you, we have designed the table below for the fish with high cholesterol that you should avoid.
| Fish | Cholesterol Level (mg) | Serving Size (grams) |
|---|---|---|
| Mackerel | 90 | 85 |
| Sardines | 87 | 85 |
| Herring | 85 | 85 |
| Trout | 77 | 85 |
| Salmon (farmed) | 63 | 85 |
| Swordfish | 57 | 85 |
| Anchovies | 88 | 85 |
| Caviar (fish roe) | 588 | 28 |
| Mullet | 95 | 85 |
| Carp | 88 | 85 |
| Eel | 85 | 85 |
| Kingfish | 75 | 85 |
What Fish Is Lowest in Cholesterol?
The fish best for lowering cholesterol levels include Salmon, Tuna, Haddock, and Swordfish. They have lean meat and are low in cholesterol and saturated fats.
This makes them perfect for people suffering from high cholesterol levels. These fishes also help maintain healthy cholesterol levels. Most importantly, fish are rich in Omega-3 fatty acids, which improve heart health and reduce the chances of heart disease or stroke.
These low-cholesterol fishes have a rich nutrient profile, including vitamin D, vitamin B, selenium, and zinc. Such fishes play a vital role in the body’s healthy functioning.
You don’t have to resort to dull and unattractive meals if you suffer from high cholesterol. Low-cholesterol fish can be prepared in various ways by adding minimal fats to enhance the meal’s flavor.
Dr. Berg is a medical doctor with extensive knowledge of nutrition. In his videos, he suggests seven things that can lower cholesterol, and fish/fish oils are one of them.
He emphasizes the importance of increasing fish and fish oils in your diet to manage a healthy cholesterol level. To know more about fish good for cholesterol, consult the chart below.
Which Fish Is Cholesterol-Free?
All fish contain cholesterol; the amount varies with the type of fish. Calories in fish are low compared to animal-based protein sources, but it’s not cholesterol-free. HDL is the cholesterol that goes from your arteries to the liver to be processed.
However, LDL is the real villain as it carries the cholesterol away from the liver to the tissues and arteries, where it accumulates. Fish contains good fats which can be incorporated into a balanced diet to increase HDL and lower LDL cholesterol levels. Consuming fish low in saturated fats and high in Omega-3 fatty acids can help regulate heart health and prevent heart diseases and stroke.
Some fishes that can be used to maintain healthy cholesterol levels are mentioned in the table below. Make sure to use beneficial cooking methods such as grilling, steaming, and baking to prepare these fish so that they can do their magic.
| Fish Name | Cholesterol Level (mg) | Serving Size (grams) |
|---|---|---|
| Tilapia | 0 | 100 |
| Haddock | 0 | 100 |
| Cod | 0 | 100 |
| Flounder | 0 | 100 |
| Catfish | 0 | 100 |
| Mahi Mahi | 0 | 100 |
| Snapper | 0 | 100 |
| Halibut | 0 | 100 |
| Swordfish | 0 | 100 |
| Grouper | 0 | 100 |
| Red Snapper | 0 | 100 |
| Barramundi | 0 | 100 |
Cholesterol in Fish vs Meat
Fish is a clear winner when comparing cholesterol levels between fish and meat as it has lower cholesterol levels. Fish is a lean meat source, which is common in saturated fat, known to increase cholesterol levels.
On the contrary, red meat has high amounts of saturated fats and cholesterol which is not suitable for people watching weight. Some fishes, such as Salmon, Trout, and Mackerel, are rich in Omega-3 fatty acids that are good for heart health. However, red meats such as beef, poultry, and pork have high cholesterol levels, especially with skin.
Also, the cooking method affects the cholesterol level of your meat. Grilling or baking is a healthy option for cooking lean meats, but if you deep fry or cook them with added fats, they will also increase your cholesterol. Follow the comprehensive chart below to compare cholesterol levels in fish and meat.
| Fish Meat | Cholesterol Level | Animal Meat | Cholesterol Level |
|---|---|---|---|
| Salmon | 63 mg | Chicken Meat | 85 mg |
| Tuna | 39 mg | Beef | 78 mg |
| Cod | 51 mg | Pork Meat | 69 mg |
Final Words
You can reduce your cholesterol levels by incorporating low-cholesterol foods such as fish. Our lifestyle choices also play a vital role in contributing to a healthy lipid profile.
If you don’t exercise and use tobacco, these factors will counteract the benefits of a healthy diet leading to a higher cholesterol level. So, resort to a healthy lifestyle and choose the best fish from our low-cholesterol in-fish chart to help get the best from your life.