Swordfish is a popular protein source often considered a healthy addition to a diet. For individuals managing lipid levels, the question of whether swordfish benefits cholesterol is complex. The answer depends on the types of fat it contains and the risks associated with contaminant levels. Evaluating its specific impact on blood lipids, including LDL, HDL, and triglycerides, requires looking at its unique nutritional makeup and consumption safety.
Swordfish Fat Profile
Swordfish is a moderately fatty fish, though it is leaner than species like salmon or mackerel. A 3-ounce serving of cooked swordfish typically contains around 6.7 grams of total fat, including less than 2 grams of saturated fat. This low saturated fat content is beneficial for heart health compared to many red meats.
The positive contribution comes from its high concentration of polyunsaturated fats, specifically the omega-3 fatty acids EPA and DHA. A 3-ounce portion provides over 500 milligrams of combined EPA and DHA, making it a good source of these essential fats. These fatty acids are responsible for the fish’s potential benefits related to cholesterol and overall cardiovascular health.
How Swordfish Affects Lipid Levels
The omega-3 fatty acids in swordfish, EPA and DHA, actively influence the body’s lipid panel through several mechanisms. Their most pronounced effect is a significant reduction in blood triglyceride levels. These fats work by decreasing the liver’s production and secretion of very-low-density lipoprotein (VLDL) particles, which carry triglycerides into the bloodstream. Regular intake of EPA and DHA also helps to clear triglycerides from circulation by increasing the activity of an enzyme called lipoprotein lipase.
Omega-3s have a moderate but beneficial effect on the two main types of cholesterol. DHA is particularly noted for its ability to raise levels of HDL cholesterol, often referred to as “good” cholesterol. HDL helps transport excess cholesterol from the body’s tissues back to the liver for removal, a process that benefits vascular health. The impact on LDL cholesterol, or “bad” cholesterol, can be more variable, but the overall effect on lipid management is positive due to the combination of lowering triglycerides and improving HDL function.
Managing Mercury Intake
Despite its favorable fat profile for cholesterol, swordfish is a large, predatory fish that accumulates high levels of methylmercury. This heavy metal is a neurotoxin that poses a particular risk to the developing nervous system. Due to this high contamination level, the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have specific advisories.
The FDA and EPA advise that women who are pregnant or might become pregnant, nursing mothers, and young children should avoid consuming swordfish entirely. For the general population, consumption should be limited to mitigate potential health risks from mercury accumulation. Methylmercury is absorbed quickly into the body and is eliminated slowly.
For most people, the benefit of omega-3s from swordfish must be balanced against the risk of mercury exposure. Individuals who choose to include swordfish in their diet should do so sparingly, substituting it with other fish lower in mercury but still rich in beneficial omega-3s, such as salmon or sardines, to maintain cardiovascular benefits safely.