How to Lower Cholesterol With Fish

Fatty fish is a good source of protein, and it can reduce cholesterol because it's high in polyunsaturated omega-3 fatty acids. These essential fish oils are rich with health properties that can help reduce blood pressure, decrease triglyceride levels, keep the heart running smoothly and reduce the chance of developing blood clots. Triglycerides are a fat found in the blood that contributes to blood cholesterol levels. According to the National Institutes of Health, studies have shown that people who ate fish reduced their risk of dying from heart disease.

Instructions

• 1

  Eat at least two servings of fish each week. Each serving should be 3.5 oz. or 3/4 cup of flaked fish. Bake or grill it to avoiding adding extra unwanted fats in the form of oil or butter.

• 2

  Take omega-3 or fish oil supplements if you don't like to eat fish. You should take 4 to 6 g of fish oil capsules every day.

• 3

  Choose coldwater fish with the highest levels of omega-3 fatty acids, including mackerel, lake trout, herring, salmon and halibut. These fish contain two kids of omega-3 fatty acids, DHA and EPA. These fats are unsaturated and are best at lowering cholesterol levels.

• 4

  Have a tuna salad sandwich made with low-fat mayonnaise on whole-grain bread or tuna salad on lettuce for lunch. Canned fish is just as good as fresh or frozen fish at lowering cholesterol.

• 5

  Add anchovies to your Caesar salad. Anchovies could be a way to add fish oil if you don't like other types of fish.

• 6

  Eat herring on crackers for a snack as another way to add omega-3 fatty acids. Fish doesn't always have to be for dinner.