Elevated levels of so-called “bad” cholesterol are one of the key causes of cardiovascular disease. Both sea fish and chicken are traditionally considered healthy foods, but their effects on low-density lipoprotein levels differ. Doctors explain which product is more effective in helping to control cholesterol and maintain heart health.
Cholesterol is necessary for the body, as it is involved in the synthesis of hormones, the construction of cell membranes and the regulation of metabolism. Problems arise when the level of low-density lipoproteins increases in the blood. It is they who are deposited on the walls of blood vessels, narrowing their lumen and over time can lead to atherosclerosis, heart attacks and strokes. Nutrition plays a key role in whether this process will be accelerated or, conversely, restrained.
Sea fish is considered one of the most effective natural products for supporting the cardiovascular system. It contains a large amount of omega-3 fatty acids, which help reduce the level of “bad” cholesterol and increase the level of “good”. The most useful are fatty fish, including salmon, mackerel, herring, sardines and trout.
Omega-3 fatty acids reduce inflammation in blood vessels, prevent the formation of cholesterol plaques, normalize triglyceride levels and help maintain the elasticity of arteries. This mechanism makes sea fish especially valuable for people with high cholesterol. Experts usually advise including fish in the diet two to three times a week to get a noticeable protective effect for the heart.
Chicken, in turn, is a more gentle option compared to fatty meats. It contains less saturated fat than pork or beef, so it does not provoke a sharp increase in low-density lipoprotein levels. At the same time, chicken meat does not have the active ability to lower “bad” cholesterol, but rather acts as a neutral alternative to fattier foods.
The way chicken is cooked is important. Boiled, stewed, or baked chicken with minimal fat is considered the healthiest. Fried meat, especially with a crispy crust and lots of oil, can negate the benefits of the product and negatively affect cholesterol levels.
Thus, for active control of “bad” cholesterol, sea fish is a more effective choice, while chicken is suitable as a safe source of protein, but does not replace the beneficial properties of omega-3 fatty acids. The best result for the heart is a combination of a balanced diet with regular consumption of fish and limiting fatty and fried foods.
