Trying to lower my cholesterol but unsure what is safe to eat?

Lsaenz1991

I was currently told I have three months to lower my cholesterol or be put on medication. I am having trouble understanding nutrition facts on the back of product. For example I was told Salmon is great for lowering cholesterol however on the back of the nutrition label salmon has 95 grams of cholesterol🤷🏻‍♀️ I am confused any advice would be greatly appreciated

AnnPT77

For most people, dietary cholesterol isn't a major determinant of blood cholesterol. There are a small percentage of people who have a genetic issue (familial hypercholesterolemia) or who are categorized as "responders" to dietary cholesterol. For them, dietary cholesterol intake may be a significant contributor to high blood cholesterol. For everyone else, the biggest impact on high cholesterol comes from other factors, potentially is multi-factorial.

Mainstream nutritional advice suggests that saturated fat is one influence on blood cholesterol, so keeping to a reasonable saturated fat intake may be helpful. Large amounts of sugars or refined carbohydrates can be a factor. Little or no exercise can contribute to blood cholesterol staying high. Stress, smoking, alcohol consumption may contribute to cholesterol being high.

Salmon specifically can be helpful, according to research, because it's high in Omega-3 fatty acids, something many of us under-consume. Getting those Omega-3s can help reduce LDL cholesterol and triglycerides, plus increase HDL cholesterol (HDL being the so-called "good cholesterol"). It's lower in saturated fat and trans fats than some other animal protein sources, which is also potentially helpful.

For me, my doctor increasingly pressing me to take a statin was a main factor in my seriously committing to weight loss. I'd already tried changes in my eating routine (without weight loss), tried some supplements, was already quite athletically active for literal years. Cholesterol stayed high. Part way through weight loss, my cholesterol levels normalized, and they've stayed solidly normal for 9+ years since (still at a healthy weight). That won't be true for everyone, but for many who are overweight/obese, reaching a healthy weight can be part of the solution, as it was for me.

I'm betting you can make meaningful personal improvements in 3 months, but there will be some self-education and commitment to habit changes involved.

Best wishes!

lesdarts180

The cholesterol in the food you eat is irrelevant - it does not contribute to the cholesterol in your blood as measured by your doctor.

You should avoid saturated fats but you can eat unsaturated fats. Salmon has a good reputation as it is high in Omega3 - which is good for you.

It sounds like you need more advice from your medical team.

By the way, I don't know where you got your nutritional information but the fresh salmon that I eat has only 16 g of fat per 100 g of fish (and only 2.3 g saturated.). A standard portion of salmon would only weigh perhaps 125 g. (Les than that cooked)

If you have a piece of fish in front of you that contains 98 g of cholesterol it mush be an enormous piece of fish! (500 g or 2lb?). Perhaps you are misinterpreting the label?

neanderthin

The more fat that represents a persons diet the less inflammation is accumulated, which is the major cause of almost all heart related events sans genetics which translates into less chance of any atherogenic event. Basically don't focus on cholesterol, it's actually not the cause of heart disease and more on a whole food diet which includes ideally animal protein as the major source, while also keeping natural fats in focus as well as evoo and avocado oils and try not to use any reined seed oils. imo