Cholesterol content of FISH and fishery products

Food	Cholesterol [mg / 100g]

Fresh anchovy	61
Anchovy in salt	119
Anchovy in oil	114
Eel	87
Boiled lobster	85
Fresh herring	85
Smoked herring	82
Marinated harangue	97
Herring in salt	110
Squid	63
Mullet mullet	53
Mullet mullet eggs, bottarga	440
Cozza	121
Fresh prawns	150
Canned crab	101
murmurs	45
Fresh hake	50
Hake (cod), cod, soaked	50
Hake (cod), cod, dry	82
Fresh sea bream	64
Fresh breeding bream	68
Oyster	150
Pagello	35
Octopus	72
Fresh salmon	35
Smoked salmon	50
Sarda	63
Fresh sardines	65
Sardines in oil	140
Redfish	97
Sepia	64
Fresh mackerel	95
Mackerel in brine	94
Sole	25
Wild sea bass	48
Breeding bass	75
Sturgeon	66
Sturgeon, eggs, caviar	+ of 300
Fresh tuna	70
Tuna in brine	63
Tuna in oil	55
Mullet	78
Fresh trout	55

Total cholesterol in foods »

Peach and cholesterol products

In addition to many other valuable nutrients, some fishery products (blue fish, wild salmon, cod, etc.) boast an excellent content of polyunsaturated fatty acids capable of reducing cholesterol levels in the blood; on the other hand, although moderately, belonging to the animal kingdom also the blue fish contains a variable portion of cholesterol.

In particular, the so-called omega-3 and omega-6 fatty acids are able to:

Increase the positive fraction of cholesterol, known to most as "good cholesterol" (HDL)
Decrease triglyceride plasma levels
Reduce blood pressure
Reduce systemic inflammation levels
Prevent coronary heart disease thanks to the arterio-protective action on atherosclerotic plaques.

Ultimately, in order to maintain a good balance of cholesterol in the blood, in addition to preferring "lean" meats and cheeses, it is necessary to increase the introduction of omega-3 preferring the qualities of "blue fish" with greater intake of fat ... without forget that, compared to the others, they are distinguished by a higher caloric density.

The fishery products that inhabit the cold waters of the northern seas are richer in polyunsaturated fatty acids because, thanks to their chemical structure, these lipids remain liquid even at low temperatures; the fish that absolutely contains the greatest quantities of essential lipids is salmon, followed by all the blue fish (tuna belly and tuna fillet, mackerel, lanzardo, bonito, alice, alaccia, sarda, horse mackerel, gargoyle, bonito), amberjack etc.).

Crustaceans, which on the one hand contain good amounts of cholesterol, on the other, being almost free of saturated fats, can be consumed with fewer restrictions (but not at liberty) than meats and derivatives, eggs and dairy products. Some studies have shown that the interaction between cholesterol and saturated fatty acids is potentially more harmful than the simple cholesterol content ... but this does not mean that a diet rich in cholesterol and not saturated fatty acids is harmless, on the contrary! The experimental has simply wanted to translate the importance of triglycerides in the diet, but this should not be misunderstood by the reader: even a diet rich in cholesterol and not saturated fatty acids is a risk factor for hypercholesterolemia and vasculopathies.

Molluscs are a more heterogeneous food category than fish and crustaceans; among the molluscs there are animals that are poor in cholesterol and others that are richer, but all of them bring small amounts of saturated fat.

Finally, fish eggs deserve to be mentioned; ALL animal species among fishery products (and others) produce eggs with a very high cholesterol content; as far as the consumption level of bottarga, caviar, lumpfish roe etc. can be considered marginal, we remind you that the healthiness of the diet:

It is the result of all consumer habits
It is affected by the excess of foods rich in cholesterol and saturated fatty acids (without distinction from the group of foods to which they belong).

Baked Fish - Amberjack Fillets with Cuttlefish and Shrimps

Alice, your Personal Cooker, explains on MypersonaltrainerTv how to make a delicious baked fish. For you, he chose the amberjack fillets with cuttlefish and shrimp on a bed of tomatoes, capers and black olives.