Foods That Lower Cholesterol, Fish

When you are diagnosed with high cholesterol, your first thought is often "what can I eat?" Thankfully, there are many foods that will help to lower your bad (or LDL) cholesterol and that will even raise our good (or HDL) cholesterol.

Fish is one of the foods that will help to lower your cholesterol. Having two servings of fish a week contributes to a healthy diet and will help to keep your cholesterol at healthy levels.

Some fish are better than others. "Fatty" fish is the best for lowering your cholesterol. That includes freshwater fish such as salmon, lake trout, and herring. These three fish are highest in omega-3 fatty acids. While all of these fish can be farmed, those found in the wild are considered to be healthier and to possess better health benefits.


There are many varieties of salmon and some are fattier than others. The best salmon for helping to lower your cholesterol are considered to be Chinook and Sockeye. The Pink and Chum salmon are less desirable. Salmon comes in a variety of colours, from pink to red to orange; the colour depends on the species.

Salmon is very high in many necessary elements; it has high levels of vitamin B12, vitamin B6 , vitamin D, selenium, protein and tryptophan. The benefits of getting these from the salmon far outweigh the benefits of just taking a fish oil capsule. Canned salmon is also a very good source of calcium since the bones are included.

Salmon is one of the most versatile fish out there. It can be cooked in a wide variety of ways; it can be broiled, smoked, baked, grilled, fried and steamed. It can also be eaten raw. If you are interested in lowering your cholesterol you should avoid frying the salmon.


This looks like a good recipe to cook on the barbecue this summer.

Grilled Cilantro Salmon

Lake Trout

The lake trout is a freshwater char. It is native to North America and is found in cold water and deep lakes. There are several names for the lake trout including mackinaw, lake char and touladi. Lake trout range in colour from orange to off-white.

The largest lake trout ever caught weighed in at 102lbs. It is also a member of the salmon family. Lake trout eat a variety of small animals including whitefish, minnows, crustaceans, insects, shrimp and other small fish.

Like salmon, lake trout is a good source of vitamin B and protein. And also like salmon and most other fish, it can be prepared in a variety of ways. All of the ways of cooking it, except for frying, are helpful in helping you to lower your cholesterol.


Here is a tasty-sounding Italian recipe

Trout under a coppa


There are two types of herring; Pacific and Atlantic. Species of the Pacific herring include the Blueback, Alewife, Tarpon and Wolf; there are fifteen in all. The Atlantic herring is the smallest of the herrings and feeds on plankton.

Herring is high in Omega-3 fatty acids, protein, vitamin B, vitamin A and vitamin D. The vitamin counts in the fresh herring were almost three times that of canned herring.

Herring can also be cooked in a variety of ways; smoked herring is probably the best known but like the others it can be baked, poached, steamed, grilled and fried. Like other fish, it can also be eaten raw. As with everything else, all of these methods other than frying it in oil will help to lower your cholesterol.


This is a traditional recipe

Pickled Herring

Herring can be cooked in a variety of ways

84 Herring recipes

As with anything you eat, fish should be eaten in moderation. As I mentioned above, you shoudn't have it more than twice a week. High mercury levels have been found in some fish but according to all the experts, the risk is far outweighed by the benefits your body receives from eating fish.

Disclaimer: Please be aware that the advice in this article should in no way replace that of a licensed physician's and that nothing is necessarily guaranteed to lower cholesterol. Consult your doctor if you think you might have high cholesterol

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Comments 54 comments

ShoppersWing 5 years ago

Ahh! Fish ,what better medicine can we take then that ...LOL

I also read nuts and plum are good to lower the cholesterol.

You can get more information about it here

Lowering Cholesterol Naturally 6 years ago

I'm concerned about Lowering Cholesterol Naturally. I used to eat fruit and veggies but drink occasionally, do I have the risk?

fredi 6 years ago

The research studies have put emphasizes on fruits and vegetables as the best choice for high cholesterol.

Controlling Cholesterol 6 years ago

nice info here. thanks


dfager profile image

dfager 6 years ago from Federal Way, Washington

I really like your style of article writing, especially the linked recipes, good job!

Icons profile image

Icons 7 years ago from

Hey Uninvited Writer!

Your writing is very informative, and salmon I believe is at the top of the charts from every health aspect! It is a dermatologist's prescription Song-Bird! As a matter of fact, Nicolas Perricone asks his patients to eat salmon every night for 3 nights in a row before attending a wedding or special occasion, as it ensures glowing skin!

We need to ask ourselves while contemplating healthy foods, is, "do we eat to live or do we live to eat?" If indeed we eat to live then we listen to our stomach and do not overeat.

Here are a few easy and healthy recipes, that will add zing to your fish diet, and bring dining satisfaction, which in turn will prevent you from over eating! These recipes are quick and easy:

Don Bobbitt profile image

Don Bobbitt 7 years ago from Ruskin Florida

What a great Hub. I have read through it twice, and will have to do so again. I keep picking up more information each time I read it.

dohn121 profile image

dohn121 7 years ago from Hudson Valley, New York

What a great hub, UW. I love fish and don't think that I could ever get sick of eating it. I loved the fact that you added a disclaimer! A few times when I'd lend another hubber some of my advice, I made sure that I told the person that I'm not a professional in no way shape or form.

OMG! I just noticed that you need just one more fan! You get him/her in a few minutes!

Oh, don't feel bad about not having a dishwasher. I don't either. However, when I was living in a suite off-campus while in college, WE DID have a dishwasher: His name was Dohn.

Thank you for the recipes too, BTW. I hoard recipes :D

How to lower cholesterol naturally 7 years ago

Good list, salmon are good, my only concern is the high level of heavy metal found in a lot of salmon these day.

Sexy jonty profile image

Sexy jonty 7 years ago from India

Very well written hub .....

very much informative ......

Thank you very much for your great hub, for good advice, good wishes and support. Thanks for sharing your experience with all of us.

Aj Athwal 7 years ago

*Yum Yum* Grilled Cilantro Salmon...

Thanks for the recipe

vinesh777 profile image

vinesh777 7 years ago from Oman

Great.... A must read hub

Uninvited Writer profile image

Uninvited Writer 7 years ago from Kitchener, Ontario Author

Thanks for the comments.

Welcome to HubPages InternetDad!

InternetDad profile image

InternetDad 7 years ago from NY

Thanks for this list. I knew about Salmon but not the rest. I'll be adding a few more to my diet to get my cholesterol down. I'm sure my Doc will also be happy to see that I read your Hub!

bskinny profile image

bskinny 7 years ago from US

Great hub. My wife and I had salmon just the other night. I will make sure to try some of the recipes you mentioned. Thanks

sylickon profile image

sylickon 7 years ago

Finally it's not difficult to stay healthy when we know what to eat !! Good info

Nancy's Niche profile image

Nancy's Niche 7 years ago from USA

Good information to help you stay on the healthy side of life! Thanks for sharing...

johnny yuma1 8 years ago

I love fish and can eat a pound of cheese in a days time if it is the right kind. Still never had any trouble with my cholesterol yet anyway. I do have a pacemaker for my heart but still the cholesterol is fine.

Johnny Yuma

Uninvited Writer profile image

Uninvited Writer 8 years ago from Kitchener, Ontario Author

Well, Bummed. You could try the medications that I'm sure your doctor recommended.

Bummed 8 years ago

Im 35 weigh 200 and am 6`. Just found out my ldl is 168 and my total is 234. I have a horrible diet and I get infrequent exercise. Hope is lost? I hate most fruits and veggies...what am I to do?

j.r.promotions 8 years ago from barnoldswick u.k.

Great Hub I have been a big fan of fish for many years--- easy to digest--- easy to prepare--- and more importently healthy eating.

p.s. Great recipes

funride profile image

funride 8 years ago from Portugal

I loved this hub as much as I love fish, a lot! I eat fish almost every day and I never had high cholesterol ;)

New Day profile image

New Day 8 years ago from Western United States

How did I miss this one? This is so great!! I am going to link to it from my low fat foods for the heart Hub. Complete thumbs up. Fish - excellent. :)

terenceyap07 profile image

terenceyap07 8 years ago from Singapore

Well done, m'lady! Well done indeed!

snrp profile image

snrp 8 years ago

very helpful information. thank you.

DJ Funktual profile image

DJ Funktual 8 years ago from One Nation Under a Groove

Great stuff Univited, the wife and I are now debated which one to try this evening.

Dorsi profile image

Dorsi 8 years ago from The San Francisco Bay Area

Terrific hub Susan however I don't eat fish- but I'm going to give it a shot after reading your hub. My cholesterol is high and I need to change my diet.

That and the pills the doctor gave me- hopefully I can get it back under control. Congrats on having such helpful information and lots of views on your hub!

gss profile image

gss 8 years ago from Florida

Very nice hub. I love fish. Thanks for sharing.

AndyBaker profile image

AndyBaker 8 years ago from UK

Very useful hub - I do like salmon and I will be eating more now !

mulder profile image

mulder 8 years ago from Warnbro Western Australia

I wrote a hub about how important omega 3 are for us we don't get enough in our diets . I take fish oil capsules for by back but they are great for your whole body in fact German researchers have a test for heart attacks its not your Cholesterol or blood pressure that's important but its how much omega 3 are in your diet that can say if your at risk of having a heart attack .Also it prevent insulin resistance that leads to diabetics . great hub

Eileen Hughes profile image

Eileen Hughes 8 years ago from Northam Western Australia

Just found out that my cholesterol is very high so look fish and nuts now too and no more cheese. Thanks good hub

Gawn Fishin' profile image

Gawn Fishin' 8 years ago from Vancouver, BC

I do take them the week before they test my blood.  It saves questions and unnecessary arguments. It's hard to tell Doctors that you don't want to put strange chemicals into your body, next week they may say it was dangerous!  Cheese and bacon are the foods i miss the most.  Since I have a few heart problems, I take it seriously, and have lost 40 lbs since this picture was taken.

Uninvited Writer profile image

Uninvited Writer 8 years ago from Kitchener, Ontario Author

I'm trying to eat healthier. I am always forgetting to take my pill too.

Gawn Fishin' profile image

Gawn Fishin' 8 years ago from Vancouver, BC

I agree with the cholesterol scare being a gimic. Mine went thru the roof, and the Doctors paniced.  I exercised, lost weight, and ate smart.  I am a bad pill taker, always forgetting them.  It was doing what I should have been doing all along, that lowered my cholesterol.  Never admitted to the Doctor that I forgot the Statins she perscribed.  Thank you Uninvited Writer, Your Hub is very informative.

Uninvited Writer profile image

Uninvited Writer 8 years ago from Kitchener, Ontario Author

I might be strange but I don't like seafood at all. I like "flat" fish. I don't like shrimp, or lobster, or mussels, or clams. Some people find it hard to believe. "What do you mean you don't like shrimp!". Oh well, c'est la vie...

funnebone profile image

funnebone 8 years ago from Philadelphia Pa

Oh I don't fall for that old trick!...Fish tastes like fish just like chicken tastes like chicken no matter what color the chicken is or where it is from!..

The funny thing about when you don't like seafood is that people try to talk you out of it.

" want some of my flounder?"

"no thanks, I don't like fish"

you don't like fish?



I don't like the taste


THis goes on and on. I have never had this happen when I say I don't like Kiwi or coffee.

Well didn't mean to hijack your great hub. People don't realize how important omega fatty acids are.

Uninvited Writer profile image

Uninvited Writer 8 years ago from Kitchener, Ontario Author

You could put it in a blender?

In my opinion, salmon doesn't taste as fishy as other fish...

funnebone profile image

funnebone 8 years ago from Philadelphia Pa

I hate you think you could find a reciepe that would eliminate the fish taste and give it the flavor and texture of a hot fudge sundae?

JeffSeely profile image

JeffSeely 8 years ago from Franklin,TN

Great hub! So much content here including the excellent comments. I've been in critical care for 17 years and 9 have been in cardiac ICU...cath lab stuff. The statin drugs are everywhere and I've seen plenty of problems with them too. They pass out the scripts like Skittles!

Love seafood, especially fish and have always supplemented with extra fish oil and good fiber. Not because I have any problems but because I don't want any later. I tell the nurses here at work that I don't want to wake up and see any of them leaning over me!!!

Keep up the great work!Jeff

Chef Jeff profile image

Chef Jeff 8 years ago from Universe, Milky Way, Outer Arm, Sol, Earth, Western Hemisphere, North America, Illinois, Chicago.

Even though I grew up in the Midwest, I love seafood and fish of all kinds, although I prefer ocean fish to fresh-water fish. After having lived in Spain, my appreciation for olive oil, garlic and fresh seafood grew to an all-time high.

In heaven there may not be beer, but I pray there is fresh seafood!

Frank 8 years ago

Great post. Very informative and I fully agree with you that deep-water fish is a good sourse of omega3 very good for the heart. Keep it up!

SweetiePie profile image

SweetiePie 8 years ago from Southern California, USA

Great hub with some interesting tips for fish. Salmon patties are one of my favorite recipes for salmon.

Uninvited Writer profile image

Uninvited Writer 8 years ago from Kitchener, Ontario Author

I hope you are right about the longer life :) I do watch my cholesterol as it was diagnozed as high and the doctor put me on Ezetrol, but I do have red meat at least twice a week, and eggs. I feel these foods also have other health benefits though; it can't hurt to eat healthy... My father died young of heart problems and I have a history of breast cancer, so I try to be good. Not that I'm always successful at it. I have a real weakness for chocolate and pizza.

robie2 profile image

robie2 8 years ago from Central New Jersey

I agree with Bud Wood on the cholesterol myth-- fully half the people who have first heart attacks have normal cholesterol, and there is some evidence that in older women, at least, high cholesterol may indicate longer not shorter life. It may be that the relationship between cholesterol and heart disease is much more tenuous than we have been led to believe--but then that doesn't sell Statin drugs, does it?LOL Oh yes, and I eat red meat too--grain fed, organic beef only and not all that often, but I am a convinced carnivore and will not give it up. Way to go Bud!

adminpal 8 years ago

Oh its very delicious

Annette Rozen profile image

Annette Rozen 8 years ago

Great receipes and information. I love making fish - ill have to try some of these out!

budwood profile image

budwood 8 years ago from Southern Nevada

Me too; I really like fish in the aquarium and on the plate.  And that includes salmon, sardines, and tuna right from the can.  And I eat them for nutrition, energy, and general health. I also eat red meat; especially like the fatty meat.

And I don't worry about cholesterol because high cholesterol is no threat.  I have had high cholesterol almost all my life. Now, in my eighties, and ingesting a quart of heavy cream on cereal every week, I have outlived physicians who scare people with the high cholesterol myth.  

Check it out; there is no scientific evidence in support of the cholesterol campaign.  That's right, Cholesterol problems are non-existent. The link was between high cholesterol and circulatory problems was assumed by a researcher many years ago and it has become somewhat of a religion.  I suppose that if I produced drugs which lowered cholesterol, I'd feel differently because such drugs are worth billions of dollars in sales to the producers and distributors.  But it's all mythology!  No one has any real evidence - check it out.

rodney southern profile image

rodney southern 8 years ago from Greensboro, NC

I adore fish... it is my one saving grace on the cholesterol front---Great hub

Uninvited Writer profile image

Uninvited Writer 8 years ago from Kitchener, Ontario Author

Salmon is definitely my favourite. I had it last week :) I really have to take my advice and have fish twice a week :)

Thanks for all the great comments...

In The Doghouse profile image

In The Doghouse 8 years ago from California


I love fish!! I especially love salmon. It is nice to know it is a healthy choice, I thought salmon was the worst of the fish choices! I am glad to know differently! Thanks.

robie2 profile image

robie2 8 years ago from Central New Jersey

Me too solarshingles--I love fish too--especially salmon:-) Excellent, informative hub, UW. I'm thinking aabout salmon for dinner:-)

solarshingles profile image

solarshingles 8 years ago from london

Oh, how I love fish in any form! This hub is so real and rich with information. I really don't care what kind of food I eat, until I feel good and healthy, but I know that fish has all what the body needs to function well. Trout, salmon, monk-fish, blue marlin, tuna, ...

BeatsMe profile image

BeatsMe 8 years ago

Hi. Good info.

pjdscott profile image

pjdscott 8 years ago from Durham, UK

Great hub - I forget how healthy fish can be. I have high cholesterol (despite my weight - I'm about 63kg) and averaged-height and need to constantly monitor it, so thanks for the tips.

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