Exploring the benefits of eating salmon for heart health, doctors recommend ways to consume it effectively to reduce cholesterol and bad fats, along with tips for those who want to properly care for themselves and see real results.
Salmon is considered a quality protein highly favored by health-conscious people and widely consumed in Thailand. According to Parade's website, cardiology experts state that salmon is a much healthier protein for the heart compared to red meats like beef or pork, as it contains less saturated fat.
Dr. Heather Johnson, director of preventive cardiology at the Christine E. Lynn Women's Health Institute in Florida, USA, explains that reducing saturated fat helps lower bad cholesterol (LDL). This aligns with Dr. Nina Radford, a cardiologist at Cooper Clinic in Texas, who notes that most fats in salmon are heart-healthy unsaturated fats, especially omega-3 fatty acids (EPA and DHA), which help reduce inflammation, lower the risk of blood clots, and improve blood vessel function.
Currently, statistics show that Thais increasingly face heart disease and high cholesterol. Changing eating habits by substituting fatty meats with fish rich in good fats is a popular preventive choice.
The American Heart Association recommends eating fish high in good fats at least twice weekly (about 100 grams per serving) to help lower the risk of cardiovascular emergencies like heart failure or stroke.
However, doctors advise against frying salmon since it reduces its nutritional benefits. Healthier preparation methods include grilling, steaming, or baking, which can be easily adapted to Thai cuisine, such as steamed salmon with lime, grilled salted salmon, or served with fresh vegetable salad.
For those with high cholesterol, regularly eating salmon helps reduce total cholesterol, bad cholesterol (LDL), and triglycerides.
Both doctors emphasize that these benefits occur only when salmon is eaten alongside a "nutritious diet." Eating salmon but continuing a high intake of processed foods may not yield positive health results.
If consumers replace beef or pork with salmon as their main protein source and exercise, Dr. Heather Johnson says cholesterol levels may start to drop within 6 to 12 weeks, while Dr. Nina Radford notes improvements can be seen in as little as one month.
Salmon is a high-quality protein rich in omega-3 fatty acids, which doctors confirm supports heart health and cholesterol control. Still, preparing it by steaming or grilling, eating appropriate portions, reducing fried and fatty foods, and exercising are key to sustaining overall health.
Source:Parade