Should A Person With High Cholesterol Include Shrimps In The Diet
It is a big puzzle for those who are watching their diet due to high cholesterol whether to have shrimps in the diet or avoid it. Shrimps are low in fat but high in cholesterol. Though 100 grams of cooked shrimp contains 65% of the daily consumable cholesterol, a single large shrimp contains only 3 to 4% of it. Therefore, the key to having shrimp is eating them in moderation.
Healthy Ways To Include Shrimps In The Diet
Shrimps may be healthy for the heart, but some cooking methods make them unhealthy.
To ensure that the shrimp one eats is healthy for the heart as well as low in cholesterol as much as possible, take care of the following :
- Try to bake the shrimp, boil, grill, or cook with little oil or no oil.
- Use spices, herbs, and garlic to season it.
- Add lemon juice to the shrimp.
Does Shrimp Raise Cholesterol
The cholesterol in shrimp does not have a direct impact on plasma cholesterol.
Blame the rabbits.
First, lets take a glimpse at history. In the 1960s, scientists were busy researching the causes of atherosclerosis . Through their experiments, they discovered that a diet of dried shrimp and chow dramatically increased the cholesterol of rabbits, which quickly developed into atherosclerosis. These findings ignited the well-known link between dietary cholesterol and cardiovascular disease high levels of cholesterol circulating in the blood contribute to the buildup of plaque in the arteries. Over time, this may lead to the progression of heart disease.1
But does the same effect occur in humans? Does shellfish, or more specifically, shrimp increase cholesterol? In hindsight, their research merely demonstrated that rabbits are hypersensitive to dietary cholesterol.2 Studies in humans fail to produce similar findings.
Really? But shrimp has more cholesterol than an egg!
Shellfish contains slightly less cholesterol than farm animals with a few exceptions, particularly shrimp and squid. These two anomalies have about two to three times the amount of cholesterol compared to other animals. Nonetheless, research reveals they have a negligible effect on cholesterol markers.
A hidden secret about cholesterol regulation
Also Check: Mussels Cholesterol Good Or Bad
Shrimp Is Low In Calories Yet Rich In Nutrients
Shrimp has an impressive nutrition profile.
It is quite low in calories, providing only 84 calories in a 3-ounce serving, and does not contain any carbs. Approximately 90% of the calories in shrimp come from protein, and the rest come from fat .
Additionally, the same serving size provides more than 20 different vitamins and minerals, including 50% of your daily needs for selenium, a mineral that may help reduce inflammation and promote heart health (1,
Here is an overview of the nutrients in a 3-ounce serving of shrimp :
- Calories: 84
- Selenium: 48% of the RDI
- Vitamin B12: 21% of the RDI
- Iron: 15% of the RDI
- Phosphorus: 12% of the RDI
- Niacin: 11% of the RDI
- Zinc: 9% of the RDI
- Magnesium: 7% of the RDI
Shrimp is also one of the best food sources of iodine, an important mineral that many people are deficient in. Iodine is required for proper thyroid function and brain health .
Shrimp is also a good source of omega-6 and omega-3 fatty acids, in addition to astaxanthin antioxidants, which may have a variety of health benefits .
Summary Shrimp is very nutritious. It is fairly low in calories and provides a high amount of protein and healthy fats, in addition to a variety of vitamins and minerals.
Despite An Unfair Reputation Most People Can Eat Shrimp As Part Of A Well
Many people, including health-conscious consumers, are concerned about the cholesterol content of foods such as meat, eggs and dairy products. In the case of shrimp, the cholesterol story is different because a number of research studies have demonstrated that the high percentage of good fats in shrimp reduce the impact of cholesterol, and that a majority of people can eat shrimp as part of a balanced diet.
You May Like: Is Banana Good For Cholesterol
Things To Consider When Eating Shrimp
What is more damaging to cholesterol and a heart-healthy diet is not the shrimp so much as the way it is prepared.
Here are some general tips and suggestions for preparing shrimp to be as heart-healthy and low in cholesterol as possible:
Check the bag, box, or with the seafood department as to where the shrimp were caught or raised. Shrimp from farms in other countries often have higher levels of pollutants because of the unregulated farming practices.
Unfortunately, it is difficult to tell whether or not the shrimp being sold comes from a safe farming practice or even if it was caught in the wild. Both farmed and wild-caught shrimp run a risk of containing pollutants, so look for the labels, “sustainably farmed” or “MSC-certified” that indicate better choices.
One last consideration for consuming shrimp is that it is a known allergen to some people. Shrimp are shellfish, so people allergic to shellfish should avoid eating them.
High Cholesterol Foods To Avoid
Not all foods are as complex as shrimp when it comes to cholesterol some are quite simply no-goes! So what foods do you need to keep off your plate? Thats right all the foods high in cholesterol.
Dont know what those foods are? Here is a list of some of the foods you need to stay far away from in order to keep your cholesterol as low as possible:
- Processed Meat If you think that regular meat is bad, imagine how bad processed meat must be. It is basically all the fat and junk meat left over after the good steaks are cut away, so processed meat is something to be avoided at all costs.
- Oily Fish While fish like tuna and salmon are great for you , some of the fish in the sea contain far more oil than you need in your diet. These fish include Atlantic sardines among others, so make sure to look out for fish with too much oil.
- Fast Food All of your favorite fast food is probably processed, deep fried, made with meat, and pretty oily or sugary. Eating these foods is like injecting little cholesterol clots directly into your bloodstream, so it is best to avoid them at all costs.
- Butter Butter is the greasy stuff on the top of milk, and, as delicious as it is, it has no place in a diet to avoid cholesterol. Watch out for pies, cookies, and cakes that could be made with butter, as it will add to your cholesterol levels significantly.
Recommended Reading: Are Mussels High In Cholesterol
Clarifying The Connection Between Shrimp And Cholesterol
Posted on May 13, 2013
Previously published on Answers.com.
If you have high cholesterol, should you avoid shrimp? For years, those trying to lower their heart disease risk by lowering cholesterol have avoided shrimp because its a relatively high cholesterol food. But is that truth or fiction?
Does Shrimp Have A Lot Of Cholesterol?
While its true that shrimp is a relatively high cholesterol food, thats not necessarily a bad thing. People with high cholesterol are advised to limit their intake of dietary cholesterol to 200 milligrams per day, and a serving of four large shrimp has 42.5 milligrams of cholesterol or 21% of the recommended cholesterol per day. So, if youre eating shrimp, you want to watch the other high-cholesterol foods youre eating that day. But shrimp also has zero saturated fat and avoiding saturated fat is one of the most important factors when looking to lower cholesterol.
Should I Eat Or Avoid Shrimp If I Have High Cholesterol?
Have Studies Been Done?
Is Shrimp On Those Cholesterol Foods To Avoid Lists?
Shrimp does not appear on the Foods To Avoid If You Have High Cholesterol lists that abound. Indeed, when it does appear, its noted that shrimp is a no-fat protein choice thats fine in moderation as long as its not doused in high-fat butter.
In moderation and cooked or served without butter, shrimp is a healthy, low-cholesterol food.
Did You Know?
Shrimp Fraud Is Common
A recent report from Oceana found that 30% of 143 shrimp products tested from 111 nationwide vendors were misrepresented. For example, farmed shrimp was sold as wild or Gulf. This means you may be unknowingly eating shrimp produced in a farm that uses antibiotics, fungicides, and other harmful chemicals. Unfortunately there isnt much you as a consumer can do about this, but for more info about choosing shrimp that is properly labeled, checkout out this handy resource from Seafood Watch.
Recommended Reading: Does Tuna Have Cholesterol
When To See A Doctor
If you suffer from a heart disease or have high LDL levels, consult your doctor before beginning to add shrimp to your meals. While shrimp is a perfectly healthy meal for most people, your doctor will probably prefer you to avoid foods that could raise your LDL cholesterol levels. If this is the case, you still have many options for seafood.
Although we base our articles on recent scientific researches, the content on CholesterolMenu.com should not be considered as medical advice or a recommendation for medical treatment, but as educational and informational articles that are strictly the personal opinion of CholesterolMenu.com’s authors. As the reader, you are recommended to consult your doctor to discuss any health issues and treatments. We shall not be held responsible or liable for possible health consequences from following the information in our articles.
Debunking The Cholesterol Myth
Recently published research debunks the common myth that that eating prawns raises cholesterol levels in the blood and therefore can increase the risk of heart disease.
The study, headed by University of Surrey Professor Bruce Griffin, showed that prawn consumption had absolutely no effect on the blood cholesterol levels of the healthy males participating in the trial. The participants ate 225 grams of coldwater prawns daily for 12 weeks, while a control group consumed the equivalent weight of fish in the form of imitation crab, or surimi. The two groups then swapped diets for another 12 weeks.
The prawns and imitation crab were matched in terms of total energy and nutrient content but, importantly, the prawn diet contained nearly four times the dietary cholesterol of the control groups diet. Blood samples were taken at the beginning and end of the study to determine any changes to blood cholesterol levels.
At the conclusion of the trial, Griffin said, The study found that the consumption of prawns produced no significant effects on the blood cholesterol level relative to the control, or within each intervention group over time. There was also no significant effect on LDL cholesterol levels compared with the control group.
Dietary cholesterol is present in all crustacean shellfish, not just prawns, as well as in squid, octopus and cuttlefish. However, despite containing some cholesterol, they contain very little fat, whereas red meat typically has a high fat content.
Don’t Miss: Pork Chop Cholesterol
Know Where Your Seafood Is Coming From
While seafood is a great alternative to red meat, it is important to know where your seafood is sourced. This is because some seafood can contain high levels of mercury due to water pollution.
In particular, swordfish, marlin, and bigeye tuna can possibly contain high levels of mercury. If the fish you buy is from fisheries and farms, they are generally safe as the farmers ensure that the mercury levels in the water are very low.
As always, the important thing to remember is to eat in moderation. Be sure to have the right portion sizes, and balance it out with fresh vegetables and fruits for every meal. This way, you can have a healthy meal that helps strengthen your body and keeps you free from disease.
Lime Shrimp With Coconut Rice
Put theLime in the Coconut! We love listening to this song while we enjoy this meal since this dish is a Caribbean getaway for your taste buds.
Is it OK to eat shrimp? This is one of the first questions we often got asked when we began our careers as registered dietitians. Word on the street was that since shrimp is high in cholesterol that people should stay away. When new clients would ask us if this was true, wed love getting to say Heck NO! Woohoo! While shrimp is high in cholesterol, its low in saturated fat, the main dietary culprit for raising cholesterol levels in the diet. Cholesterol in our food just doesnt seem to have such a large role in affecting the bodys cholesterol levels. And shrimp is a great source of lean proteina dream come true when youre looking to keep your waistline trimand also for those looking to get more protein from seafood! (Pssst wanna get some more fish in your diet? Try this Buffalo Salmon, or this Soy Ginger Salmon, or this Blackened Wild Flounder.
And heres the kicker! Looking for a new, innovative way to eat rice? Our mom often served plain brown ricenot us! Weve gotcha covered! In our recipe below, you combine lean protein from shrimp with a sweet and creamy rice! We simply cook rice in lite coconut milk which is super creamy but cuts the fat and calories in half from the real deal Get away tonight on an island adventure!
Lime Shrimp with Coconut Rice
Don’t Miss: Is Shrimp Bad For Your Cholesterol
But What About My Higher Cholesterol
Now, coming back to the cholesterol topic. IF you are concerned about having high cholesterol, have a family history of it, or taking a cholesterol-lowering drug then I would reconsidering having Shrimp.
Or limit it to once or twice weekly at the most. And make sure its wild caught, NOT farm-raised shrimp.
And there are natural ways of lowering your cholesterol while improving your HDL/LDL ratios and triglycerides and other heart health markers.
Id like to share with you a natural formula that my own parents have been using since 1999, to lower their cholesterol . Its clinically proven and something I would highly advise using, instead of toxic, cholesterol-lowering drugs.
How Often Can You Eat Shrimp
The AHA recommends consuming foods high in omega-3 fatty acids twice a week, although shrimp may not be a good choice for those servings if you have high cholesterol. However, if your cholesterol levels are normal, you can eat shrimp every week without worrying too much about affecting your LDL levels, says Aggie Casey, author of Mind Your Heart.
Recommended Reading: Does Shrimp Raise Cholesterol
Top 10 Foods Highest In Cholesterol
Cholesterol is a steroid lipid present in the blood, necessary for the proper functioning of cell membranes and the production of vitamin D and certain hormones.
Cholesterol deficiency is rare, as our bodies manufacture the cholesterol we need. High cholesterol levels on the other hand, increase the risk of cardiovascular disease and other health problems.
When we consume foods rich in cholesterol, our bodies tend to reduce the production of cholesterol in response, in an attempt to keep levels stable. A diet high in total fat, saturated fat, processed trans fats and low in fibre, along with being overweight, lack of exercise, smoking and high alcohol consumption is believed to lead to high cholesterol. There are also certain genes that cause people to have raised cholesterol.
Consumption of cholesterol in foods is therefore not the main factor, but there may be certain groups of people who are sensitive to dietary cholesterol.
High cholesterol foods include fast foods, liver, fatty meats, canned shrimp, desserts, eggs, whipped cream, bacon, cheese, and butter. The current daily value for cholesterol is 300mg.
Below is a list of high cholesterol foods. To lower your cholesterol, read the article on cholesterol lowering foods.
Is Eating Shrimp Bad For Cholesterol
You may have heard that shrimp is not a healthy meal because of its high cholesterol content. The good news for shrimp lovers is that while this seafood does have high cholesterol, its various health benefits outweigh the disadvantages of cholesterol, says Michael Mogadam, author of Every Heart Attack Is Preventable. So, you should not worry much about shrimp and cholesterol. Read on!
You May Like: Are Egg Beaters Low In Cholesterol
How To Maintain Healthy Cholesterol Levels
It is important to make sure that your cholesterol is at healthy levels. But you cant know that without having it checked. The CDC recommends that you get your levels checked every 4 to 6 years.
But, if you are at risk for type 2 diabetes, or if you already have diabetes then you should be getting your cholesterol levels checked more often. Same thing applies if your family has a history of heart disease, or if you are overweight.
All of those factors increase the risk of you having higher bad cholesterol levels in your body. And the more often you are getting it checked, the most up to date you will be about what is going on in your body.
So what is a healthy cholesterol level?
According to the CDC, these are healthy blood cholesterol levels:
- LDL cholesterol: less than 100 mg/dL
- HDL cholesterol: greater than 40 mg/dL
- Total cholesterol: less than 200 mg/dL
If you have a high cholesterol or if you want to avoid ever getting a high cholesterol level in your body, then there will be some lifestyle changes that you will have to make. Most of these will be dietary changes but these changes will not be something that you follow for a short time.
It will be something that will stick with your for the rest of your life.
Related Article: 5 Health Benefits of Eating Crab Legs
They will be able to customize the changes for your life goals and your body type. All the advice that you find online is generalized.
I hope this article helped you.