The Truth About Saltfish, Ackee, and Cholesterol

For many Jamaicans — at home or abroad — the smell of ackee and saltfish on a Sunday morning is not just a culinary ritual; it’s a cultural declaration. Our national dish isn’t merely food; it’s memory, identity, and pride on a plate. But in the age of wellness trends, cholesterol paranoia, and heart-health headlines, some have begun to side-eye this beloved breakfast.

Can ackee really be good for you? Isn’t saltfish dangerously salty? And what about cholesterol — is our national dish clogging our arteries?

As a cultural anthropologist with a background in health and nutrition, I’ve dissected this dish from both the scientific and socio-historical angles. The verdict? It’s complicated — but not condemning. Let’s break it down.

Ackee: The Cholesterol-Free “Fatty” Fruit

Ackee is one of the rare fruits that’s high in fat — but don’t let that scare you. It’s rich in monounsaturated fats, particularly oleic acid, the same heart-healthy fat found in olive oil and avocados. These fats can actually help lower LDL (bad cholesterol) and raise HDL (good cholesterol) when eaten in moderation.

It also contains:

Niacin (Vitamin B3) – supports brain and skin health
Zinc – boosts immune function
Protein – more than most fruits, aiding in satiety and muscle repair

Important note: The only real danger with ackee comes if it’s unripe or improperly prepared, due to the presence of hypoglycin — a toxin that can cause “Jamaican Vomiting Sickness.” But once it’s opened naturally on the tree and cooked thoroughly, ackee is perfectly safe — and surprisingly heart-friendly.

Saltfish: Salty, Yes — But Not the Villain

Now, let’s talk about the elephant in the pot: saltfish.

Saltfish — typically salted cod — is preserved with salt, not chemicals. It’s high in protein, low in fat, and contains omega-3 fatty acids, which support brain health and lower triglyceride levels. It also provides essential nutrients like vitamin B12, selenium, and iodine, which are crucial for thyroid and nervous system health.

So what’s the catch? The sodium.

One serving of saltfish, if not properly soaked and boiled, can pack more than your recommended daily sodium intake — a major concern for people with hypertension or heart disease. Excessive sodium can contribute to elevated blood pressure and increase the risk of stroke and cardiovascular disease.

So… What’s the Real Risk for Cholesterol?

Here’s the nuanced truth:

Ackee does not contain cholesterol. In fact, it provides healthy fats that can improve cholesterol balance.
Saltfish contains very little cholesterol, but if over-salted and consumed in excess, it can indirectly contribute to heart issues via sodium overload.
The real danger isn’t the dish itself — it’s how we prepare and pair it. Frying everything in saturated fats, eating oversized portions, and combining it with cholesterol-heavy sides like fried dumplings every day? That’s where trouble brews.

Tips to Keep It Heart-Healthy:

Soak saltfish overnight or boil it multiple times to reduce sodium content.
Use minimal added salt when cooking the ackee — taste as you go.
Sauté in heart-friendly oils like coconut oil (in moderation) or olive oil.
Balance the plate with fiber-rich sides like boiled green banana, yam, or steamed callaloo.
Limit fried accompaniments like festival or fried dumplings to occasional indulgences.

Cultural Food, Modern Wisdom

Our national dish is not a villain — it’s a nutritionally redeemable cultural treasure. Like many traditional dishes worldwide, the key lies in mindful preparation, balance, and context. In fact, when compared to the ultra-processed foods dominating modern diets, ackee and saltfish — done right — holds up surprisingly well.

As Jamaicans, we don’t have to choose between heritage and health. We just need to treat our ancestral foods with the same respect and curiosity that they deserve — both at the table and under the microscope.

So go ahead, honour your culture and your heart. Just remember: “too much of one ting nuh good fi nutten.”