The World Health Organization recommends consuming 1-2 servings of fish per week. This is due to the fact that omega-3 fatty acids in fish offer many health benefits, including protection against cardiovascular diseases by improving the lipid profile.
A report published in Nutrition Journal showed that anchovies contain high amounts of polyunsaturated fats, which can reduce the presence of LDL cholesterol.
This fish helps reduce the risk of atherosclerosis, myocardial infarction, and strokes by dissolving blood clots and the so-called atheromatous plaques deposited in arteries.
Moreover, anchovies are rich in protein and help the efficient functioning of metabolism and the regeneration of damaged tissues.
According to the USDA National Nutrient Database, anchovies are rich in omega-3 fatty acids, proteins, vitamins, and minerals that help maintain good health. Additionally, they contain calcium, iron, phosphorus, magnesium, and zinc, making them a type of fish rich in healthy fats for the body.
A research study published in the International Journal of Ophthalmology and Eye Science showed that anchovy sauce, which is predominantly consumed in Asian cuisine, offers protection against the progression and severity of glaucoma.
Furthermore, the vitamins and minerals found in anchovies provide many health benefits, helping to build strong bones and prevent osteoporosis and other bone conditions. Last but not least, this type of fish helps regulate hormonal balance, being beneficial in thyroid diseases due to its high content of iodine and vitamin D.
45 grams of anchovies, which are not soaked in oil, can contain 95 calories.
Dissolving Fats in the Blood
High cholesterol does not manifest through a specific symptom, which is why the only way to find out what your cholesterol level is is through specific medical tests.
Cholesterol is a substance that helps the body function properly when it is within optimal limits. HDL cholesterol, or good cholesterol, transports cholesterol from various parts of the body back to the liver, which metabolizes it and removes it from the body. Blood vessels are thus protected from potential fat deposits.
When is Cholesterol Considered High?
Normal total cholesterol: between 130 mg/dl and 200 mg/dl
HDL: for men, values above 35 mg/dl are considered good; for women, above 45 mg/dl
LDL: between 40 mg/dl and 130 mg/dl
HDL cholesterol/total cholesterol ratio: between 0.24 and 0.48
