This is a fatty fish that you should add to your diet if you want to lower your cholesterol (and it’s cheaper than salmon).

Age is a risk factor for bad cholesterol, and a diet high in omega-3 is the best prevention.

Fish can help us reduce the risk of heart diseases such as cholesterol when included in a healthy diet, such as the Mediterranean diet. And most of the LDL (or “bad”) cholesterol we accumulate is caused by poor diet. high in saturated and industrial fats.

How to reverse this situation? Experts recommend avoiding this type of food, most of which is processed, and eating fatty fish at least twice a week. Its high content of omega-3 or in other words polyunsaturated or healthy fats makes it a natural protector of the arteries as well as a good blood pressure regulator. It also helps reduce triglyceride levels, the risk of arrhythmias, and prevent diseases such as cancer, depression, inflammation, or ADHD.

In addition, it should be noted that one of the factors that increases the risk of diabetes, among others, is age: in men over 45 years of age and women over 55 years of age

or a family history of premature heart disease, such as in a sibling or parent. up to 55 years old or one sister or mother under 65 years of age.

What kind of blue fish can we find in the market?

The truth is that one of the fish that is a typical representative of blue fish is salmon, which contains the most healthy fats, 10.6 per 100 g, but it has a disadvantage: currently we find it at a golden price in supermarkets .

It’s nothing new that the shopping basket is becoming increasingly expensive, rising by up to 14.1%, according to the latest OCU data. And one of the products that suffered the most was fish. In January of that year, the price was 22 euros per kilogram, making it one of the most expensive at 16.96 euros per unit. But the good thing is that we have other cheaper options that will play the same role in our diet as salmon and are also very healthy, rich and high in omega-3s.

Mackerel

Mackerel is a very good source of protein and is also a fish rich in vitamins and minerals. The vitamins it contains include vitamin A, B groups, B1, B2, B3, B6 and B2, as well as the minerals calcium, phosphorus and magnesium. Provides 9.48 g fat per 100 g Today in fish stores it can be found at a price of 4 to 7 euros per kilogram, also according to the OCU. It is very often eaten canned, and a pack of several cans usually costs about 2 euros.

sardines

Sardines, although available all year round, the best time to buy them is from July to November as this is when they contain the most fat and are most delicious. Its contribution to omega-3 fatty acids covers almost the recommended daily intake and they are rich in minerals, especially phosphorus, selenium, yogi, iron and magnesium. They also contain B vitamins such as B12 and B6, vitamin E and vitamin D. The prices of fresh sardines, which today fluctuate in the market for this fish, are around 4.95 euros per kilogram. Of course, we can also eat them canned, which can be found in supermarkets for between 2 and 4 euros.

Swordfish

Swordfish is another one of the cheapest options for getting your weekly fix of oily fish. Fresh swordfish costs around 13.95 euros per kilogram. The meat is white and the fish is ideal for both children and the elderly as its large size means the portions are boneless. It contains omega-3, phosphorus, vitamin B12, niacin, vitamin A and vitamin D. It is a low-fat fish in which we find about 4.3 grams of healthy fats per 100 g.

Photos | Malidat Van SHVEZ produced by Elle Hughes Pexels

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