Both eggs and salmon are protein-rich foods and are often mentioned in medical discussions related to heart health.
Eggs are widely available and affordable for breakfast, while salmon is known as a heart-healthy dinner option. However, they affect cholesterol and blood pressure differently, according to Verywell Health, a health news website.
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Effect on Cholesterol
Eggs are known to be high in cholesterol, with a single egg containing about 185 milligrams of cholesterol, most of it in the yolk. For a long time, eggs were advised against for this reason. It is now understood, however, that dietary cholesterol does not affect blood cholesterol as much as previously believed.
For most healthy people, eating eggs does not significantly raise levels of bad cholesterol (LDL). In fact, eggs can increase good cholesterol (HDL).
That said, some individuals—such as people with diabetes or certain genetic factors—may experience higher LDL levels if they consume large amounts of eggs.
Salmon, on the other hand, affects cholesterol differently. It is low in saturated fat and rich in omega-3 fatty acids.
Omega-3s help lower triglycerides, a type of fat linked to heart disease, and also reduce inflammation and the overall risk of cardiovascular disease.
Therefore, salmon may be a better option for people who already have high cholesterol or heart disease. Eggs remain safe for many people, but salmon offers added heart-protective benefits.
Effect on Blood Pressure
Blood pressure is influenced by several factors, including salt intake, blood vessel health, and body weight. Protein-rich foods like eggs and salmon can help regulate blood pressure, but through different mechanisms.
Eggs do not raise blood pressure, as they are naturally low in sodium. Reducing sodium intake helps control blood pressure—though this benefit may diminish if salt is added during preparation.
Eggs also provide high-quality protein, which promotes satiety and supports muscle health. Maintaining a healthy weight, in turn, helps keep blood pressure within normal ranges.
Additionally, eggs contain small amounts of potassium, a mineral that helps balance sodium in the body. While eggs are not a major potassium source, they do not raise blood pressure and are generally safe for regular consumption.
Salmon has a stronger effect on blood pressure. The omega-3 fatty acids it contains help relax blood vessels and improve blood flow, which can lead to small but meaningful reductions in blood pressure over time, according to Verywell Health.
Salmon also provides potassium and magnesium—two minerals that support healthy blood pressure. For people with high blood pressure or those aiming to prevent it, salmon may be more beneficial than eggs.
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