Coldwater fish, such as salmon and tuna, are more nutritious and safer than warmer-water fish, such as catfish and trout. Coldwater fish from the ocean are less likely to contain the pollutants that lake fish may contain. Coldwater fish are also higher in omega-3 fatty acids, which have been shown to reduce bad cholesterol and the risk of a heart attack.

 Shrimp, crawfish, and other shellfish are higher in cholesterol than other fish and seafood but are still not a bad choice at the dinner table because they are lower in saturated fat and total fat than most other meats, including lean poultry.

 When choosing fish or seafood to help lower cholesterol levels, it is important to know which have the greatest heart-healthy benefits: highest in omega-3 fatty acids includes salmon, albacore tuna, mackerel, Atlantic halibut, lake trout, herring, and sardines; lowest in saturated fat and total fat are lobster and orange roughy; and lowest in cholesterol are yellowfin tuna, albacore tuna, snapper, halibut, and grouper.

 On the other side of the scale, be aware of the seafood that is not as healthy for you as their fishy companions: highest in total fat and saturated fat are mackerel and highest in cholesterol are shrimp, mackerel, and lobster.

 Always make sure the seafood you pick is fresh looking with a moist and bright surface. Fish should have clear eyes, shiny and well-attached scales, and pink, spongy skin. Make sure the fish doesn't have an overly fishy smell and is kept cold. It should be one of the last things that you place in your shopping cart.

 When storing your fish as home, keep it wrapped well in the back of the refrigerator, which is usually the coldest place.

 When you first begin preparing the fish, remove visible fat from the fish.

 Broiling, baking, grilling, or poaching fish and other seafood is the best choice for preparing fish to lower your cholesterol level. If it is laid on a rack, the saturated fats will drip away much easier. These methods of cooking will release a lot of the fat on the fish. Avoid fish that is breaded and fried. Frying fish in hot oil is especially bad, as it decreases the potency of the omega-3 fatty acids.

 If using a pan to cook the fish, use a nonstick one or use vegetable oil or cooking spray to keep the fish from sticking to the pan. These choices are better than cooking with butter, shortening, lard, or other fats that become solid at room temperature.

 Fish can be served many delicious ways, such as in a stir fry, doused with lemon on a bed of rice and vegetable, or in a warm bun as a sandwich, all of which are sure to please taste buds of many kinds.

Do yourself a favor and help lower your cholesterol levels by carefully choosing and preparing fish and other seafood for a meal the entire family can enjoy!
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