Salmon's heart health benefits backed by science: A rich source of unique compounds, study reveals

Findings published in "The Journal of Nutrition" indicate that salmon contains unique compounds, including an abundance of omega-3 fatty acids, that are associated with improved cholesterol levels and other heart health markers. Experts consider the results of this recent research as a step towards identifying more specific and effective food components.

In the study under discussion, the health benefits of salmon were analyzed within the context of the Mediterranean diet, which is high in vegetables, fruits, and healthy fats. The results show that salmon contains 508 food-specific compounds including those not found in other foods, and 237 metabolites - substances produced during digestion or other chemical processes in the body unique to salmon.

Studies show that when consumed as part of a Mediterranean diet, salmon provides the body with at least 48 of these compounds and 30 of these metabolites. Moreover, four metabolites are associated with a marked improvement in cardiometabolic health markers. The benefits include a reduction in total cholesterol, low-density lipoprotein cholesterol, triglycerides, and apolipoprotein B, an indicator of heart disease.

Dietitians like Michelle Routhenstein perceive these studies as striving to identify more specific and effective food components.

When purchasing salmon, it's critical to know its origin. An advisable approach is to avoid farmed salmon imported from South and Central America. In these regions, farming standards are often overlooked, which could negatively affect the quality of the fish. Alternatively, you may consider buying farmed salmon from Scotland and Norway where stricter farming rules are enforced. Nevertheless, even with salmon from Scandinavia, caution is advised as factors like food industry developments, increasing demand for salmon, and the economy considerably impact the quality of this fish.