Most people are now aware of the effects of cholesterol on the human body. This popularly-known substance is necessary for ensuring that the cell membranes in our bodies remain flexible and intact. However, not many people are aware of the fact that cholesterol is also very important for the healthy function of our brains. For this reason, cholesterol is often referred to as the “brain cholesterol.” Hence, if we want to keep our brains healthy and functioning smoothly, then we need to keep our bodies cholesterol-free.
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How Much Cholesterol Does Fish Have?
Since cholesterol is both useful and harmful to the body, the amount of cholesterol in fish is quite complicated to assess. In general, the cholesterol content of fish depends on several factors, such as the species of fish, the size of the fish, and the method used for preparing the fish. According to the U.S. Food and Drug Administration (FDA), the average serving of fish (3.5 oz / 100 g) provides about 100 milligrams of cholesterol. This is an extremely modest amount, especially since fish are not usually consumed fried. Additionally, fried fish generally contains a lot of oil and butter which greatly contributes to its cholesterol content. For these reasons, people who eat fried fish usually consume far more cholesterol than what is recommended by the FDA. However, if the fish is cooked in water, then the cholesterol content is reduced. Thus, it is quite important to know how much cholesterol is in various types of fish and what types of preparations result in lower cholesterol levels.
The Cholesterol-Friendly Preparations
People who enjoy eating fish but want to keep their cholesterol levels low should look for preparations that have lower cholesterol contents. One such preparation is canned fish. According to the FDA, about 85% of the cholesterol in fish comes from the oil that is used to cook the fish. Therefore, cooking the fish in oil-free preparations is an effective way of reducing their cholesterol. Some notable brands that make cholesterol-friendly canned fish include Pescado Verde and Salmon. When purchasing these types of fish, it is important to look for brands that use sustainable sources of fish. This helps to ensure that the aquatic life is not damaged by overfishing or poor farming practices.
The Cholesterol-Intensive Preparations
On the other hand, people who want to enjoy their fish but know that high cholesterol levels put them at a higher risk of heart disease should look for preparations that have high cholesterol contents. Some types of fish that are commonly used for making cholesterol-rich dishes are:
- Larger Fish, like salmon and trout
- Scrod, which is a type of fish that resembles a salmon but is much smaller
- Cabrilla, a small fish with an elongated body that is typically prepared and served in Spain
- Pelican, which is a type of fish that is related to sturgeon and can grow up to 2 meters (6.6 feet) in length
- Tiger Fish, which has brown spots on the side and is found in the Indian Ocean
- Caviar, which is the roe of sturgeon or salmon that has been processed to remove the fish’s gallbladder and intestines
- Lobster, which has a large appetite and voracious mouth, making it perfect for eating grilled fish
- Shrimp, often served alive, either fried or in cocktails where they poke around and stir the drinks
- Scallops (or Sea Scallops), a type of mollusk in the family of caviar that is most often pan-fried or deep fried
- Armadillo, which is a type of fish that has a long skinny body and resembles a small armadillo
- Octopus, which has eight tentacles, very long arms, and a large mouth
- Squid, which has a long thin tail and large tentacles that can wrap around some human limbs
- Cuttlefish, a type of fish that has a large squarish body and razor-sharp beaks
As you may have guessed, preparing and eating certain types of fish regularly can raise your cholesterol levels. This is why it is important to be mindful of the cholesterol content of the fish that you consume. If you enjoy salmon and other types of oily fish, then you should look for low-cholesterol preparations whenever possible.
The Cholesterol-Free Preparations
When we talk about getting dietary cholesterol, we are usually referring to the cholesterol that is contained in animal flesh, such as beef, chicken, and pork. However, there is also some cholesterol in plant foods, such as dairy products and eggs. This type of cholesterol is known as “plant cholesterol” or “phytosterol.” Phytosterols are quite similar to cholesterol but contain an extra oxygen atom in the molecule. This makes it slightly softer and more soluble. Therefore, while cholesterol is necessary for the body, phytosterols are necessary for human health.
This type of cholesterol is quite difficult to avoid when cooking since it is often contained in the oils and fats that are used in cooking. However, when purchasing foods that are prepared in these ways, it is important to remember to look for cholesterol-free or vegan options.
The Effect Of Cooking
Another important factor to consider when determining the cholesterol content of fish is how the fish is cooked. It is quite well-known that the oil that is used for frying fish promotes the body’s production of cholesterol. Thus, if we want to keep our cholesterol levels low, then we should avoid frying our fish in oil.
Certain types of fish, such as shark and swordfish, are usually enjoyed raw and are quite high in content. When eating these types of fish, the cholesterol will be contained in the natural oils that are contained in the flesh of the fish. However, this type of cholesterol is quite unstable and can become more harmful than useful to the body if digested in large amounts. For these reasons, it is usually better to avoid eating these types of fish raw whenever possible.
Other Considerations
Besides avoiding cholesterol-rich foods and cooking methods, people who want to keep their cholesterol levels low should also be mindful of the portions that they eat. It is quite well-known that overconsumption of cholesterol-rich foods can cause increased cholesterol levels in the body. This can eventually lead to hardened arteries and increased risks of heart disease and stroke. For this reason, it is often recommended that people reduce the amount of cholesterol that they eat by one-third. When buying foods that contain cholesterol, like chicken, it is advisable to buy only the portions that are recommended by the FDA. Buying foods that are bigger than what is required reduces the risks of overconsumption as well as waste. Hence, selecting adequate portions when shopping for food is always a good idea.
Additionally, it is quite important to stay hydrated when eating food that contains cholesterol. This is because the body needs adequate amounts of water-based fluids to dissolve the cholesterol properly. If the body is not adequately hydrated, then the cholesterol will simply remain in the blood and eventually cause damage. For this reason, people who want to keep their cholesterol levels low should drink at least eight to ten glasses of water each day. Thirst is one of the main signs of dehydration, so drink plenty of fluids to avoid dehydration in the first place!
Last but not least, people who want to keep their cholesterol levels low need to be careful about choosing the type of fats that they use in cooking and eating. It is quite well-known that different fats have different effects on the human body. Some fats, like trans fats, can contribute to increased cholesterol levels while others, like plant fats, make for healthy fats that can be used to build strong immune systems and organs.
By following these guidelines, people who want to keep their cholesterol levels low can be sure that their body will function at its optimum capacity.