oily fish - does smoked salmon count?

[Stroopwaffels]

After finding out my cholesterol is too high, I have 3 months to try and improve things before the GP puts me on a statin. I have been eating lots of oats, lots of mackerel, lots of avocados. I am sick to the back teeth of mackerel and find that if I have it at lunch, it repeats on me all day. Blurgh.

Got a small pack of smoked salmon in sainsbury's yesterday in the reduced section (absolute bargain, £4.15 down to £1.04) and had half of it - 50 grammes - for lunch with a toasted bagel (no butter) and half an avocado. Smoked salmon counts, right??

Yes, it’s good for you as an oily fish but because it is smoked it is high in sodium so not so good if you are prone to high blood pressure.

Fine to break up the mackerel monotony occasionally though.

Blood pressure fine. 50g every week is not a huge amount. I do really like salmon, I struggle with other oily fish and definitely can't stomach herring or sardines. 😱

Will be gutted if I go back to the GP in January and she says all the oats, avocado and fish, plus cutting out the good stuff like full fat dairy, cakes and red meat hasn't made any difference.

It counts but I wouldn't be adding in new food if it's not what you normally eat like avocado etc, also super high in fat but good fats.

Would you normally eat salmon, mackerel?

Could you eat your normal diet and just reduce saturated fats? Add in more fibre and protein.

If you radically change what you eat and eat food you don't like it (like mackerel) it will be almost impossible to stick to long term, just small swops over the next 3 months will be ok.

Tuna, sweet potatoes etc are all good as well.

Pre-children we used to eat a lot of fish when it was just me and DH. 2 out of the 3 kids aren't fans of fish, one won't touch it at all, the other eats just the white breaded variety.

So it's not that I don't like it, it's that I got out of the habit a bit.

Of course. It’s not like you eat it everyday is it? If smoked mackerel counts so should smoked salmon.

Small changes you can manage to stick to op. Smoked fish isn't the only thing that can reduce your cholesterol

Yes it counts. Have you considered taking plant sterols alongside your good food choices, they can help lower cholesterol too. It’s the stuff they put in benecol, but in larger amounts without all the crap around it.

What or where does this exist, is it a powder? Supplements etc?

I managed to reduce my cholesterol levels by going almost completely Veggie, using Benecol spread and having a Benecol drink daily, porridge for breakfast every day, swapping dairy milk for soya, cutting out biscuits, cakes and anything sugary, also no hard cheese ( sob!) This regime made a big difference.

Could you eat fresh salmon? I like to poach it.

No a direct answer to your question, but I read on my Zoe app that the key research shows that you can reduce cholesterol by 30% by replacing some high cholesterol foods wit soy protein, plant sterols, tree nuts, and soluble fibre. I don't necessarily believe everything they say but I do believe that the health research they quote is robust.

I don't drink much milk at all, just in coffee. Haven't had cheese in weeks. I am a cake fan but again have cut a lot out. Will take a look at the benecol things. I tend not to use butter/spread at all on toasted things, I didn't know they did drinks.

The diet @marmaladeandpeanutbutter talks about is the Portfolio diet https://www.healthline.com/nutrition/what-is-the-portfolio-diet#foods
Each food category can impact cholesterol. You need to see these as a portfolio of options. Combined they have the greater effect.

Are you sure your cholesterol is too high? Read 'The Great Cholesterol Con' by Dr. Malcolm Kendrick and then decide for yourself.

Yes I am sure my cholesterol is too high. The xanthelasma which have appeared around my eyes are proof of that.

Forget the benecol type foods - a v expensive & calorific way of getting plant sterols. Boots sells plant sterols capsules in different strengths.

Could you take sushi made from salmon?

Or trout can be nice too.

I'll often use leftover salmon cold in sandwiches or salads.

I'm not a sushi/raw fish fan tbh and the amount of actual fish in sushi isn't huge. I hoover up any salmon I see in the supermarket reduced to clear and have a good stash in the freezer, just want to switch it up a bit.

Just take the statins!! Lots of benefits barely any side effects. Often raised cholesterol is genetic and very difficult to manage through diet alone.
Good luck

I eat smoked salmon every day. I also eat tuna steaks on occasion. Mackerel is a nice alternative, but I eat that least. I don't have high cholesterol, it's just what I eat.
My son eats tinned tuna most days.

My cholesterol was very high: 7.8, now down to 5.6.

For three months, no: saturated fat, very little wheat, no sugar, no refined carbs, red meat once a week, no alcohol. Yoghurt, berries, nuts for breakfast, salad with sardines/salmon/mackerel/cottage cheese for lunch, 7 a day, no eating between meals. Lots more veg and beans. Spag bol made with minced turkey, chicken breasts with mushrooms and spinach, salmon and asparagus, etc.

Benecol instead of butter and taking sterols.

I have lost 22.5lb also.

You need to do a Q3 risk assessment to check out your potential risks for heart disease/stroke. You can do it on line.

The only alarming thing you have said is that your GP will put you on a statin. Your GP may prescribe you a statin, you may decline the prescription, which may be the right course of action if your Q3 risk is low. It is your right to decide whether or not to take a statin, not your GPs to insist or dictate and certainly not without good reason.

I was begging for a statin!

Until the menopause my cholesterol was always about 5.

Then post menopause it increased to 6.0mmmol, and I was diagnosed with high blood pressure.

My diet is good & I run 5K.

With a family history of early heart disease, I was taking any chances. My GP did my Q-risk score & it was in the grey area for risk v benefit. But I wanted to be really proactive.

Within a month., it was down to 3.9mmol.

No side effects at all.