Freshwater fish and apples: How two everyday foods can effectively regulate blood lipid levels

Freshwater fish is recommended for regular consumption: In recent years, deep-sea fish oil has become very popular in my country's health supplement market. This is because deep-sea fish oil is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can lower blood cholesterol and triglycerides, increase high-density lipoprotein (HDL), and lower low-density lipoprotein (LDL). It can also inhibit platelet aggregation and prevent atherosclerosis, making it highly beneficial for people with hyperlipidemia and coronary heart disease to consume regularly.

my country is rich in freshwater fish. Whether freshwater fish have the same health benefits as deep-sea fish oil has been the subject of research.

Firstly, medical scientists have demonstrated through research that several freshwater fish found in the Yangtze River basin, such as silver carp, bream, and bighead carp, are also rich in EPA and DHA. Compared to marine fish oil, their freshwater fish oil preparations are characterized by unsaturated fatty acids, low saturated fatty acids, low cholesterol, and low peroxide value.

Medical researchers further administered small doses of freshwater fish oil preparations orally to patients with hyperlipidemia and coronary heart disease, employing methods to eliminate human factors, to observe the effects of freshwater fish oil on blood lipids. Results showed that taking freshwater fish oil preparations significantly reduced blood cholesterol, triglycerides, and low-density lipoprotein (LDL) in patients with hyperlipidemia, while increasing high-density lipoprotein (HDL). Specifically, the overall effective rate for lowering cholesterol was 73%, for lowering triglycerides it was 75%, and for increasing HDL it was 36%. The efficiency of oral vitamin E was far lower than that of taking freshwater fish oil.

The study also found that taking small doses of freshwater fish oil reduced blood thromboxane B₂ levels. Therefore, experts believe that freshwater fish oil, like deep-sea fish oil, also has anti-thrombotic and lipid-lowering effects. This suggests that regular consumption of freshwater fish is beneficial for patients with hyperlipidemia and coronary heart disease.

Eat more apples: It has long been believed that the sugar in apples leads to an increase in triglycerides. Recent research by experts has demonstrated that apples can reduce the level of triglycerides in the blood, thus benefiting health and overturning previous conclusions.

A study of 14 male and female volunteers showed that their elevated triglyceride levels gradually decreased to normal after consuming apples. This is because eating apples increases vitamin C levels in the blood, reduces the number of harmful bacteria in the gut, and promotes the growth of beneficial bacteria.

Eating apples daily can improve the gut microbiota and prevent diseases such as hyperlipidemia. When consuming apples, it is advisable to eat them frequently and in moderation, ideally 1-3 apples per day, to avoid excessive consumption that may cause bloating or other adverse reactions. Additionally, apples are physiologically alkaline, so those with low stomach acid secretion or gastritis should consume them sparingly. When eating apples, it is advisable to reduce the intake of staple foods to maintain a balanced diet.