According to a new study published in the Journal of Molecular Nutrition and Food Research, consuming fatty fish such as salmon, mackerel and herring, up to four times a week may help increase the amount of good cholesterol and lower the risk of heart disease.

The Study

For the study, around 100 men and women aged 40-70 were divided into groups, 1 being lean fish, another fatty fish and the last being the control group.

The participants also ALL had impaired glucose metabolism, meaning that blood glucose is raised beyond normal levels, but not high enough to warrant a diabetes diagnosis, impaired glucose metabolism carries a great risk of developing diabetes and cardiovascular disease.

The Outcome

The study found that fatty fish increased amount of “good” cholesterol in people with impaired glucose metabolism, in turn, reducing the risk of cardiovascular complications.

The omega-3 fatty acids found in the fish were found to have a dramatic, positive impact on the size of composition of good cholesterol.

Interestingly, the lean fish group didn’t record any positive developments in bad cholesterol composition.

You can also eat these other healthy foods containing omega-3 fatty acids to gain similar benefits such as:

• Avocado
• Flax seeds
• Olive oil
• Nuts

Read the full study the link between fatty fish and heart disease here.

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