Hello again! I apologize for the lack of posts this last week! I took a little vacation with the 4th of July holiday last week. I hope everyone had a wonderful holiday and holiday week! Despite the warm temps, I hope you were able to get out and enjoy it. Before we know it we’ll be complaining about snow, wind, and ice, so take advantage of these sunny, warm days!
I spent last weekend at the lake fishing and boating. It was fun to spend time with family while enjoying the outdoors. We had a fun time fishing and eating our fresh catch. Many times during my visits with patients who are working to improve their cholesterol levels, we discuss types of fats and the benefits of the good fats such as omega-3 fatty acids. The fresh fish found in our local lakes are a great source of lean proteins, however they do not have much omega-3 fatty acids. The fish that have omega-3’s are fatty fish such as salmon, herring, tuna, trout, seabass, and mackerel. These are harder to get since these fish aren’t as readily available as our walleye, perch, and northern are. This is why many take a fish oil supplement as they aren’t able to get adequate amounts through their diets to provide the benefits needed to improve lipid levels.
Fish oil or omega-3 fatty acids can reduce your total cholesterol and triglycerides. They can also increase your HDL in small amounts, but they can also increase your LDL as well. If you have high LDL cholesterol taking a fish oil supplement may not be the best for you, so you should always discuss it first with your doctor. The recommended dosage varies from 1-4g/day and you want to have at least 1g of DHA and EPA combination.
Now it’s still good to get out and enjoy our local lakes and rivers and your fresh catch, but keep in mind these local fish do not have much omega-3’s, so if you’re looking for that benefit then you’ll want to incorporate more fatty fish into your diet or consider a supplement. In addition, you will also want to consider a healthy cooking method for your fish, such as grilling, broiling, or baking rather than frying. If you do decide to fry, be sure to use a healthy oil such as olive or canola oil.
-Kelsey
