If you’re trying to live a healthier life, then you got to pay attention to what you’re putting in your body. Seafood is an exceptional option for your balanced diet.
Not only does it give you essential vitamins, minerals and proteins, but it also provides plenty of omega-3 fatty acids. With so many kinds of fish out there, it’s tricky to figure out which ones are the healthiest for you. That’s why it’s important to look for fish with lower mercury and cholesterol levels.
Too much cholesterol can cause severe health issues, like heart disease and stroke – so it’s important to be aware of the cholesterol levels in different types of fish. In order to make healthier choices simpler, we’ve made the ultimate low cholesterol fish list. This list will help you make better decisions and enjoy delicious seafood on the Keto diet with low mercury levels.
Understanding Cholesterol before we dive into our ultimate low cholesterol fish list: Grasp the fundamental knowledge of cholesterol in fish.
Cholesterol is waxy in nature. Your body produces cholesterol to formulate cells, produce vitamins, and other hormones. However, too much cholesterol may cause a variety of health issues, including heart disease and stroke. There are two classes of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein).
‘Bad cholesterol’ LDL cholesterol may contribute to the formation of plaque in the arteries, which may lead to heart disease. The ‘good cholesterol’ HDL delivers cholesterol to the liver for excretion.
Although both fatty and lean fish contain cholesterol, most of the oily fish are generally considered healthier because they are rich in omega-3 unsaturated fats, a type of dietary lipid that can help you maintain a healthy cholesterol level.
How much omega-3 do adults need?
According to the American Heart Association, you should consume at least 8 ounces of fish or eat fish at least twice each week to acquire at least 1,750 mg of EPA and DHA each week.
Wild-Caught Fish vs Farm-Raised Fish. Which one is the best?
When it comes to eating fish, there’s a debate over wild-caught fish versus farm-raised fish. Seafood that is caught in the wild comes from the lake, ocean, or river. Seafood that is farmed is grown in controlled environments.
Wild-caught fish eat what they find in their natural habitat so they tend to have less saturated fats than fish raised on farms. They are also safe from processed fish food but a bit expensive and not readily available.
When compared to wild-caught fish, farmed fish have a greater ratio of omega-6 to omega-3 fatty acids.
This is because farmed fish feed is often heavy in omega-6 fatty acids, which are generally sourced from sources like soybeans and corn. This is done to ensure that the fish get the energy and nutrients they need to develop swiftly and effectively in a regulated setting. This form of nutrition, however, may result in a greater omega-6 to omega-3 ratio in the fish.
Wild-caught fish, on the other hand, have a better balanced ratio of omega-6 to omega-3 fatty acids because their diet consists of a range of marine animals that contain both kinds of fatty acids naturally.
It’s worth mentioning that both omega-6 and omega-3 fatty acids are necessary for good health, but keeping a healthy ratio of the two is critical.
A diet heavy in omega-6 fatty acids and deficient in omega-3 fatty acids has been linked to an increased risk of chronic illnesses including heart disease and inflammation.
Low Cholesterol Fish List: Top 10 Fish to Eat on Keto.
Now, let’s dive into top ten healthiest fish to eat on Keto. If you’re a Keto dieter, then brace yourselves for some fishy business. We got to be picky with our fish choices because on Keto, most carbs are out and healthy fats are in. The following are some of the best low cholesterol fish for the Keto diet:
Salmon is a great source of omega-3 fatty acids, which have been shown to decrease inflammation and lessen the risk of cardiovascular disease.
Synthetic astaxanthin is sometimes provided to farmed salmon to give its flesh a pink or crimson hue like that of wild salmon.
Wild salmon consume krill and other tiny marine invertebrates as part of their diet, which naturally provides them with the pigment astaxanthin.
To create the required hue, synthetic astaxanthin is added to the feed of farmed salmon since their diets often include less natural astaxanthin, which is normally sourced from crops like soybeans and maize.
There has been debate concerning the usage of synthetic astaxanthin in farmed salmon, as some people worry about the possible negative consequences of ingesting excessive doses of synthetic astaxanthin on their health.
However, in 1987 the U.S. Food and Drug Administration (FDA) authorized the use of synthetic astaxanthin in farmed salmon. Choose wild-caught salmon if you’d rather stay away from synthetic astaxanthin.
Cod is a great source of lean protein(19.4g per 3-ounce serving) and it’s low in cholesterol.
Rainbow trout, a fish native to freshwater ecosystems, is high in protein and healthy fats called omega-3 fatty acids. When caught in the correct locations, lake trout makes for a fantastic alternative.
Aside from being delicious and creamy, oysters can be incredible addition your Keto diet. First they provide you with nourishing proteins as well as vitamins B1, B2, iron, magnesium, and zinc. Secondly oysters also play an important role in our ecosystem by filtering water and feeding on natural reefs, as well as in the nourishment of other species in the underworld.
Just a reminder that you should always make sure to cook any raw shellfish you consume, particularly if it comes from warm waters, as there may be bacteria that can make you sick.
Freshwater fish such as catfish are a rich source of lean protein.
These tiny, oily fish is rich in healthy omega-3 fats and vitamin D. Canned sardine is simple to acquire and, since you consume the whole fish, including the bones and skin, it is actually more nutrient-dense.
Pickled or smoked herring is a popular way to enjoy this omega-3-rich fatty fish. It’s also a great source of selenium and vitamin D.
Tilapia is a mild white fish with few calories and a high protein content, although it has lower omega-3 levels than the other fish on this list.
Tuna is a popular option, no matter if it’s fresh or canned. However, it’s best to watch your consumption of yellowfin and ahi tuna due to their mercury content. A more sensible pick would be skipjack, as they are smaller and contain less mercury, yet still, give you the necessary advantages.
Anchovies are another kind of tiny, fatty fish that are an ideal food choice for following a Keto diet. They are full of beneficial Omega-3 fatty acids and are low in calories.
Moreover, they boast a substantial 17.3g of protein per 3-ounce serving, with zero carbohydrates.
Worst Fish to Eat on Keto.
Now that we’ve covered the top 10 low cholesterol fish to eat, let’s talk about what kinds of fish should be avoided on a Keto diet. Most deep-sea fish contain a lot of mercury, so they should be avoided. Among them are:
It has a lot of mercury and little fat, which makes it a poor choice for a Keto diet.
Its meat contains a lot of urea, which makes it taste like ammonia.
Mercury is high, so expectant women and young children should stay away from it.
It contains a lot of mercury and may store poisons like polychlorinated biphenyls (PCBs)
Its lack of fat and protein and high mercury make it unappetizing.
Its high mercury makes it unappetizing to eat too much.
Best Keto dishes for Your Low Cholesterol Fish List
Alright, now that we have discussed the types of low cholesterol seafood to eat and the ones to avoid while on a Keto diet, let’s look at some lip-smacking fish recipes.
How about some grilled salmon? This fish contains loads of protein and good fats and is really easy to make on the BBQ. Just season it with salt and pepper, throw it on the flames, and let it cook for a few minutes on each side.
Craving tacos? Cod fish tacos are a yummy and nutritious option. Or, if you’re feeling adventurous, why not try trout with lemon? It’s low cholesterol and packed with omega-3 fatty acids.
Pollock and spinach is another stellar choice, as it’s low in cholesterol and high in essential nutrients. And don’t forget sardine toast! This is yet another healthy and delicious option. So, if you’re looking for a tasty and beneficial seafood dish, these are the ones to pick!
Well, there you have it, folks! The ultimate low cholesterol fish list for all you seafood-loving Keto dieters out there. We’ve explored the ins and outs of cholesterol in fish, debated the wild-caught vs farm-raised fish debacle (spoiler alert: wild-caught wins!), and highlighted the top 10 fish to eat on the Keto diet.
We’ve even warned you about the worst fish to eat on Keto, because nobody likes a fishy disaster. But fear not, we’re not leaving you high and dry! We’ve also dished out some of the best Keto fish recipes that will make your taste buds dance with joy.
So, grab your fishing nets and dive right in – your heart and your taste buds will thank you for it!