Is salmon a good low sodium food?
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Fresh salmon is naturally very low in sodium. Choosing a fresh salmon filet over processed, packaged, or restaurant meats automatically slashes your daily sodium intake.
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Salmon is a great source of potassium. Potassium works as a natural counter-balance to sodium, helping your kidneys flush out excess sodium through your urine and easing tension in your blood vessel walls.
How does salmon lower cholesterol?
Salmon doesn't magically erase cholesterol, but it changes the profile of the cholesterol in your blood thanks to its high concentration of Omega-3 fatty acids (EPA and DHA):
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Lowers Triglycerides: Omega-3s are highly effective at reducing triglycerides, a type of fat in your blood linked to heart disease.
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Boosts "Good" HDL: Salmon helps raise your High-Density Lipoprotein (HDL) cholesterol. HDL acts like a vacuum cleaner, scooping up "bad" cholesterol and carrying it to your liver to be flushed out.
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Alters "Bad" LDL: Omega-3s help convert small, dense LDL particles (which easily clog arteries) into large, fluffy particles that are much less dangerous.
Salmon has cholesterol in it. Won't that raise my numbers?
A 3-ounce serving of salmon contains around $50\text{ mg}$ to $60\text{ mg}$ of dietary cholesterol. However, modern medicine has shown that for most people, saturated fat and trans fats raise blood cholesterol far more than dietary cholesterol does. Because salmon is incredibly low in saturated fat and packed with healthy fats, its net impact on your cholesterol profile is overwhelmingly positive.
What is the best way to cook salmon to keep it heart-healthy?
How you prepare the fish matters just as much as the fish itself.
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Do: Grill, bake, broil, or poach your salmon using olive oil, lemon, garlic, and fresh herbs.
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Avoid: Deep-frying, heavy salting, or smothering it in butter or cream sauces, which will undo the natural sodium and cholesterol benefits.
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A Quick Warning on Smoked Salmon: While delicious, smoked salmon and lox are heavily cured with salt. If your primary goal is to reduce sodium, stick to fresh or frozen salmon filets rather than smoked varieties.
