Yes. Salmon is a heart-healthy protein, especially in place of red or processed meat, but don't expect it to lower LDL on its own.
A 3 oz (85 g) fillet of farmed Atlantic salmon has about 2 g of saturated fat and 1.8 g of the omega-3 fats EPA and DHA. Omega-3s mainly lower triglycerides, and only at doses far above a weekly salmon dinner. Salmon's value for LDL is mostly what it replaces. The American Heart Association recommends 1 to 2 seafood meals a week, especially in place of less healthy foods, to lower the risk of heart disease and stroke.
Salmon and other oily fish: nutrition per cooked serving
| Food and serving | Sat fat | Cholesterol | Fibre | kcal |
|---|---|---|---|---|
| Atlantic salmon, farmed, baked3 oz (85 g) · FDC 175168 | 2 g | 54 mg | 0 g | 175 |
| Atlantic salmon, wild, baked3 oz (85 g) · FDC 171998 | 1.1 g | 60 mg | 0 g | 155 |
| Sockeye salmon, baked3 oz (85 g) · FDC 173692 | 0.8 g | 52 mg | 0 g | 133 |
| Pink salmon, canned3 oz (85 g) · FDC 173690 | 0.7 g | 47 mg | 0 g | 110 |
| Smoked salmon (lox)2 oz (56 g) · FDC 171985 | 0.5 g | 13 mg | 0 g | 66 |
| Sardines, canned in oil, drained3 oz (85 g) · FDC 175139 | 1.3 g | 121 mg | 0 g | 177 |
Omega-3 (EPA + DHA) per serving, from the same USDA records: farmed Atlantic 1.8 g, wild Atlantic 1.6 g, sockeye 0.7 g, canned pink 0.8 g, sardines 0.8 g, smoked salmon (2 oz) 0.3 g. Farmed salmon has more fat overall, so more saturated fat and more omega-3. Smoked salmon is high in salt. Source: USDA FoodData Central (public domain); search the FDC number to see the full record. Values are rounded and vary by brand and recipe.
Salmon's saturated fat in context
Salmon isn't saturated-fat free: farmed salmon has about twice as much as skinless chicken breast. But most of its fat is unsaturated, and even farmed salmon uses only about 15% of a 13 g day per portion, less than half of 80% lean beef mince.
Bars show each serving against about 13 g a day, the American Heart Association's target (under 6% of 2,000 calories) for people lowering LDL. Work out your own number with the saturated fat calculator.
What omega-3s do (and don't do) for cholesterol
Triglycerides, not LDL. The long-chain omega-3s in oily fish, EPA and DHA, lower triglycerides. An American Heart Association advisory on treating high triglycerides found that prescription doses of 4 g a day lower them by 30% or more in people with very high levels. A 3 oz portion of farmed salmon has about 1.8 g, so two salmon meals a week average out at roughly 0.5 g a day: good for you, but nowhere near that dose.
The same advisory notes that EPA plus DHA can nudge LDL up slightly in people with very high triglycerides. Omega-3s are not an LDL-lowering treatment.
Heart disease risk. A separate AHA science advisory reviewed the evidence on eating seafood and concluded that 1 to 2 seafood meals a week reduce the risk of heart failure, coronary heart disease, ischaemic stroke and sudden cardiac death, especially when seafood replaces less healthy foods.
Fish oil capsules. The 2026 ACC/AHA cholesterol guideline doesn't recommend dietary supplements, including fish oil, for lowering LDL or triglycerides. In one trial it cites, fish oil lowered LDL no more than a placebo, while a low-dose statin lowered it by about 38%. Prescription omega-3 medicines are a different product, used under medical supervision for high triglycerides.
Farmed, wild, canned or smoked?
- Farmed Atlantic has the most omega-3 per portion, but also the most fat, calories and saturated fat. Still a good choice.
- Wild salmon (Atlantic, sockeye, coho) is leaner: less saturated fat, somewhat less omega-3.
- Canned salmon and sardines are cheap, keep for months and count as oily fish. Canned salmon with soft bones adds calcium.
- Smoked salmon is low in saturated fat, but a 2 oz serving has much less omega-3 than a fillet, and it's high in salt. Fine as an occasional bagel topping, ideally without a thick layer of cream cheese.
Other oily fish give the same benefits: mackerel, herring, trout, pilchards and sardines.
Cooking it well
- Bake, grill, steam or poach, or pan-fry in a teaspoon of olive or rapeseed oil. Avoid batter and deep-frying.
- Skip the butter and cream sauces. Lemon, dill, garlic, soy and ginger, or a yoghurt and herb sauce, keep the saturated fat low.
- Make it a traybake with vegetables: try the salmon and vegetable traybake.
- Swap it in for a red meat meal once or twice a week.
How much is sensible?
The AHA recommends 1 to 2 seafood meals a week. The NHS says at least 2 portions of fish a week, including 1 of oily fish, with a portion of about 140 g cooked. If you're pregnant, breastfeeding or planning a pregnancy, the NHS advises no more than 2 portions of oily fish a week.
General information, not medical advice
This page is for education and doesn't diagnose or treat anything. If you have high cholesterol, take medication or have another health condition, check changes to your diet with your doctor or a registered dietitian.
Frequently asked questions
Does salmon lower cholesterol?
Salmon doesn't lower LDL much on its own. Its omega-3 fats mainly lower triglycerides. It helps your cholesterol most when it replaces red or processed meat, which cuts saturated fat.
Is salmon high in cholesterol?
No. A 3 oz portion of baked salmon has about 50 to 60 mg of cholesterol, less than half of a large egg (186 mg), and about 1 to 2 g of saturated fat.
Is farmed or wild salmon better for cholesterol?
Both are good. Wild salmon has less saturated fat (about 1 g vs 2 g per 3 oz); farmed salmon has a little more omega-3 (about 1.8 g vs 1.6 g for wild Atlantic). Either is a much better choice than fatty red meat.
How often should I eat salmon with high cholesterol?
One to two times a week, as part of 1 to 2 seafood meals a week recommended by the American Heart Association. Cook it without butter or cream sauces.
Should I take fish oil for high cholesterol?
The 2026 ACC/AHA guideline doesn't recommend supplements, including fish oil, to lower LDL or triglycerides. Prescription omega-3 medicines are sometimes used for very high triglycerides, under a doctor's care. Eating oily fish is still recommended.
Scan or log salmon in Heart Tracker
Search for salmon or scan the pack, and log the cooked weight. Heart Tracker tracks the saturated fat and cholesterol in each meal, so you can see how a fish night compares with a steak night.
Download Heart Tracker FreeRelated guides
Sources
- Skulas-Ray AC, et al. Omega-3 fatty acids for the management of hypertriglyceridemia: a science advisory from the American Heart Association. Circulation. 2019;140(12):e673–e691.
- Rimm EB, et al. Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: a science advisory from the American Heart Association. Circulation. 2018;138(1):e35–e47.
- NHS: Fish and shellfish (at least 2 portions a week, 1 oily; 140 g portion).
- 2026 ACC/AHA multisociety guideline on the management of dyslipidemia. J Am Coll Cardiol. 2026 (supplements; SPORT trial).
- USDA FoodData Central: salmon, Atlantic, farmed (FDC 175168) and wild (171998), cooked; sockeye, cooked (173692); pink, canned (173690); chinook, smoked (171985); sardines, canned in oil (175139). EPA and DHA values from the same records.