Salmon is often highlighted as a healthier alternative to red meat when it comes to heart health.
According to cardiologists cited by Parade, regularly eating salmon can have a positive impact on both cholesterol levels and overall cardiovascular health.
Salmon is a heart-friendly source of protein
Cardiologists highlight salmon as a healthy protein source for the heart, especially when compared with red meats such as beef and pork.
Contains less saturated fat
Salmon contains relatively low levels of saturated fat, which is associated with elevated LDL cholesterol.
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Rich in unsaturated fatty acids
Most of the fat found in salmon consists of unsaturated fatty acids, including the omega-3 fatty acids EPA and DHA.
May help lower LDL cholesterol
According to cardiologists, reducing saturated fat intake can help lower LDL cholesterol levels.
Replacing less healthy protein sources benefits the heart
Replacing foods high in saturated fat with salmon can have a significant positive effect on heart health.
May reduce inflammation
Cardiologists point out that the unsaturated fats in salmon may help reduce inflammation in the body.
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Linked to a lower risk of blood clots
Regular salmon consumption may help reduce the risk of thrombosis, the formation of blood clots in blood vessels or the heart.
May improve blood vessel function
Salmon has also been associated with improved blood vessel function, supporting overall circulatory health.
Fish every week
The American Heart Association recommends eating at least two servings of fish of around 100 grams each per week to support heart health.
May reduce the risk of serious cardiovascular events
Following the recommendation to eat fish may lower the risk of heart attacks, strokes, heart failure, and deaths related to cardiovascular disease.
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May lower total cholesterol
Research published in The American Journal of Clinical Nutrition indicates, according to cardiologists, that regular salmon consumption may reduce total cholesterol levels.
May increase HDL cholesterol
Salmon may also contribute to a moderate increase in HDL cholesterol, often referred to as the "good" cholesterol.
Omega-3 may lower triglycerides
An analysis of clinical trials published in the Cochrane Database of Systematic Reviews found that a healthy intake of omega-3 fatty acids may reduce triglyceride levels in the blood.
The effect requires an overall healthy diet
Cardiologists emphasize that the benefits of salmon are only achieved when it is part of a generally healthy and balanced diet.
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Salmon is not a substitute for cholesterol-lowering medication
Although salmon may have a positive effect on cholesterol levels, it should not be viewed as a replacement for medical treatment.
Other healthy protein sources should also be included
Salmon should be combined with other healthy protein sources such as lean chicken, turkey, and plant-based proteins, while red meat consumption should be limited.
Olive oil is recommended for preparation
When preparing salmon at home, olive oil is recommended instead of butter to make the meal more heart-friendly.
How quickly you can see results
If salmon replaces beef or pork as the primary source of protein, cardiologists say noticeable improvements in cholesterol levels may be seen after six to twelve weeks, while some benefits may appear within the first month.
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