How Healthy Is Seafood
Did you know the FDA recommends that adults eat two to three full servings of seafood a week? Most people clearly dont80% of Americans are not eating close to enough. The Lukes team is squarely in the 20% that does eat enough seafood, so we thought wed explain why.
Seafood packs a lot of protein, which is essential for every one of your bodys functions, particularly cell growth and repair, your brain function, your digestion, and hormone regulation.
Almost all types of seafood are low in fat compared to land-based proteins , and many have tiny amounts of saturated fat . Lobster and scallops, for example, have .1 grams of saturated fat per serving, while ground beef has 4 grams per serving.
Seafood is high in Omega 3 fatty acids, which are critical for brain development and function and also lower blood pressure and reduce the risk of heart disease.
While popular myth holds that seafood is high in cholesterol, the vast majority of seafood actually has similar or less cholesterol than white meat chicken , lobster has 61 milligrams per serving, scallops 55 milligrams.
- There are some exceptions which are high in cholesterol, such as shrimp, but studies have shown that even in shrimp, the Omega 3s and low saturated fat make it more helpful than harmful to heart health.
Seafood is naturally packed with a wealth of vitamins and minerals your body needs:
Vitamin A for healthy growth and fighting infections
Iron, which is critical for transporting oxygen throughout the body
Government Advice On Cholesterol
Your body requires cholesterol for basic physiological functions, like building cells. Your liver manufactures all the cholesterol your body needs, and an excess circulating in your bloodstream can cause problems.
The latest science, however, suggests that dietary cholesterol doesnt exert a big influence on blood cholesterol levels and heart disease risk, as previously thought. The bigger culprits in raising blood cholesterol levels appear to be saturated and trans fats. With that in mind, the USDA and the Department of Health and Human Services Dietary Guidelines for Americans 2015-2020 recommends specific limits for saturated and trans fats, but no longer restricts dietary cholesterol to 300 milligrams a day.
Although plain cooked lobster contains 124 milligrams of cholesterol in a 3-ounce serving, it is extremely low in saturated fat, with that same serving providing less than a fifth of a gram. Lobster, then, can fit into your healthy eating plan.
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Shrimp And Scallops As Part Of A Low
Doctors and health experts used to warn people to stay away from shrimp, scallops, and other shellfish because they were believed to be too high in cholesterol.
But now they know dietary cholesterol, like that in shellfish, has little or no effect on blood cholesterol for most people.
Your blood cholesterol is more influenced by the mix of fats and carbohydrates you eat.
Shellfish, in fact, are excellent choices for a low-cholesterol diet. They have benefits that make them heart-healthy foods.
This article looks at the health benefits of shellfish, how to use it as part of a low-cholesterol diet, and what to look for when buying it.
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Content Per Typical Serving Size 1 Unit 2 Large Or 5 Small
To give 100% of the RDA, 25.0 servings of the typical serving size 1 unit 2 large or 5 small give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 20.7 kcal, the Protein content is 3.62 g, the Fat content is 0.15 g and the Carbohydrate content is 0.95 g. The percentages are shown below in the cholesterol chart, for the typical serving of cholesterol and the related and important nutritional values.
Seared Jumbo Scallops With Cauliflower Puree And Grilled Asparagus
Using cauliflower instead of rice or potatoes for the base will make this scallop recipe paleo-friendly, as well as more heart-friendly.
It does call for a bit of butter, but not much just 1/4 tablespoon per serving. You can eliminate this if you prefer, but the effects of keeping it in will be nominal.
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How To Stay Healthy And Lower Cholesterol Levels In The Blood
Other than having scallops, following other health tips is necessary for a healthy heart. Prevention is better than cure if today you have sound health, maintain it for years ahead. Choose your diet plan wisely as per your health add in essential vitamins and nutrients. What you eat contributes to your health therefore, measure it to maintain your weight. Limit the amount of fat intake and exercise daily. Walking is an excellent form of staying healthy try to take out at least half an hour from your routine and go for a walk. These tips will keep you fit and balance the cholesterol levels in the blood.
So are scallops high in cholesterol? No, they are not on the contrary, they have vast amounts of vitamins and nutrients essential for our body. However, regularizing the cholesterol level is necessary for the body. If you are facing any related problems, contact Family Diagnostic Clinic. Call us at to schedule your appointment.
Cholesterol And Scallops Healthfull
The Benefits Of Polyunsaturated Fatty Acids
Increasing your intake of polyunsaturated fatty acids, especially when you consume them in place of saturated fats, can help lower your LDL cholesterol, says the American Heart Association 2.Fish and shellfish are some of the best sources of these beneficial fatty acids. The omega-3 polyunsaturated fatty acids docosahexaenoic acid and eicosapentaenoic acid, DHA and EPA, may be especially helpful in reducing your risk of cardiovascular disease. A 3-ounce serving of steamed scallops provides 0.15 gram of combined EPA and DHA, 14 percent of the recommended daily intake for women and 9 percent of the recommended daily intake for men.
- Increasing your intake of polyunsaturated fatty acids, especially when you consume them in place of saturated fats, can help lower your LDL cholesterol, says the American Heart Association 2.
Dietary Cholesterol And Heart Disease
Dietary cholesterol is only found in animal-based products. This includes meat and seafood, egg yolks and dairy products, including milk. It was once believed that eating foods high in cholesterol would raise the cholesterol levels in your body an increase your risk of cardiovascular disease. However, studies have not shown any link between dietary cholesterol and cardiovascular disease, notes Dr. Ghada Soliman in her review published in the June 2018 edition of Nutrients.
The 2010 Dietary Guidelines recommended limiting cholesterol to 300 milligrams per day. However, due to the lack of evidence that dietary cholesterol has negative health effects, this recommendation has been removed from the USDA’s current 2015 edition of the Dietary Guidelines for Americans.
There is a correlation between saturated fats and cardiovascular disease and saturated fats have been shown to increase your LDL cholesterol levels, advises Colorado State University Extension. Since many foods that are high in saturated fats are also high in cholesterol, it is a good idea to limit your intake of these foods. The 2015 Dietary Guidelines for Americans recommends getting less than 10 percent of your calories from saturated fats.
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Foodgrilled Fried And Baked: How To Cook Fish At Home For Lent
If you want to incorporate more seafood into your diet whether its fresh from the seafood counter, canned or frozen theres a wide range of types and price points that can fit every palate, budget and lifestyle.
Here are some of my familys favorite seafood choices, along with some easy recipes to satisfy a variety of tastebuds.
When shopping for shrimp, look for:
- Flesh thatâs transparent, not cloudy
- A sweet scent of fresh seawater
- Fresh-caught or frozen, wild-caught
If a package of shrimp smells fishy or like ammonia or bleach, do not use it.
Scallops in grocery stores are usually wet-packed. That means theyâre shucked on the boat and put in cold water to preserve them longer. They should be:
- Slightly moist
- Not shredded or mangled
Packaging should be firmly closed and not allow for any odor to escape. Much like shrimp, they should not smell fishy nor have an ammonia or bleach-like odor.
In general, look for shellfish that are clean, covered in ice, and smell like the ocean. If they have shells, like clams or oysters, the shells should be closed.
Scallop Nutrition Facts And Health Benefits
Scallops are tender shellfish with an appealing creamy texture and succulent flavor. According to government sources, the average American consumes about one-third pound of scallops per year, putting them among the top 10 seafood items consumed in the United States.
Scallops are a type of mollusk, a category that also includes clams, mussels, oysters, squid, octopus, snails, and sea slugs. But scallops are bivalvemeaning that they have two hinged shells that open and close when the scallop uses a large muscle.
This white meaty muscle is what we recognize on our plate as a “scallop.” Scallops also produce roe , another popular delicacy.
Scallops are high in protein and low in fat. They are relatively high in dietary cholesterol and sodium but also provide several vitamins and minerals such as selenium, zinc, copper, and vitamin B12. They also provide omega-3 fatty acids.
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Do I Need To Cut Down On Dietary Cholesterol
Most people dont need to cut down on the cholesterol thats found in foods- so you can still enjoy eggs and shellfish.
Its much more important to cut down on foods which contain saturated fats. Thats because saturated fats affect how the liver handles cholesterol. So, eating saturated fats can raise your blood cholesterol. Try to replace saturated fats with unsaturated fats which are better for your heart.
For some people those with familial hypercholesterolaemia , those who have high cholesterol, and those who are at high risk of or have cardiovascular disease the recommendation is to limit cholesterol in food to no more than 300mg a day. In the case of FH, ideally less than 200 mg a day.
Even though dietary cholesterol only has a small effect on blood cholesterol, people with high cholesterol and FH already have high levels of blood cholesterol, so it seems sensible not to eat too much cholesterol in food.
Healthy Ways To Eat Scallops
Scallops are low in mercury, a neurotoxin especially harmful to small children and pregnant woman. The FDA lists scallops among their Best Choices for seafood, safe to eat two or three times a week.
The trick to cooking scallops is to make it quick, because overcooked scallops have an unpleasant, chewy texture. You’ll know theyre done when they transform from translucent to opaque, so don’t walk away when you’re cooking them.
Sauté scallops for a few minutes in a little olive oil with garlic and mushrooms sprinkle with fresh dill and lemon juice, and serve over rice or pasta. Scallops are also a good addition to stir fries because they cook so quickly. Add them to the pan when your vegetables are close to tender but not quite done.
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Lobster Is Nutritional Despite High Cholesterol Sodium Levels
Although lobster has high levels of sodium and cholesterol, for people who dont have to watch either, lobster has its good nutritional points, aside from its unquestionably delightful flavor. Great benefits derive from the large quantities of valuable minerals like potassium and phosphorus in lobster. The succulent flesh also contains traces of selenium and zinc.
Recent research indicates that both may play valuable roles in stimulating the bodys immune system and in capturing free radicals, the precancerous chemicals that may be formed in the body after exposure to carcinogenic substances.
Here is the nutritional breakdown for a pound of lobster meat: 413 calories, 76.7 grams of protein, 8.6 grams fat, 2.3 grams carbohydrate, 1,178 milligrams potassium, 830 milligrams phosphorus, 8.2 milligrams zinc, 471 milligrams selenium, 900 milligrams cholesterol and 1,359 milligrams sodium.
While it is true that improved testing techniques have recently shown that most shellfish clams and mussels, for example are much lower in cholesterol than had been thought, the same cannot be said, alas, for lobster. Like shrimp, squid and crab, lobsters feed primarily on small animal life and therefore have high cholesterol levels.
Weight watchers may find that a drop or two of plain fresh lemon juice will complement the lobsters rich, sweet flavor without adding calories or fat.
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Risks And Benefits Of Seafood
Adding seafood to your diet may actually help improve your blood cholesterol levels. A study published in the November 2017 edition of Atherosclerosis found that consuming oily fish increased the “good”HDL cholesterol levels in the blood.
Seafood is a good protein source full of nutrients. It is especially known for having high omega-3 fatty acid content including both EPA and DHA, which decreases the risk of heart disease. The USDA recommends that adults eat eight ounces of seafood each week. Seafood may contain the heavy metal mercury, however, the health benefits of fish outweigh the risks of mercury consumption, advises the USDA.
Some low-mercury seafood options include:
Atlantic mackerel and Pacific mackerel
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Crushed Walnuts Instead Of Croutons On Salad
High-fiber vegetables are great for lowering cholesterol, so salads are a go that is, until you top them off with high-carb croutons, which may also be high in unhealthy fats. Enter heart-healthy nuts walnuts in particular area great healthy food swap for garnishing a salad. A study published in March 2014 in the journal Metabolism showed that when people added 43 grams of walnuts to their diet every day for two months, their bad cholesterol levels went down significantly by about 7 milligrams per deciliter more than a control diet. And when it comes to nuts, walnuts are a particularly heart-healthy food for low cholesterol because theyâre rich in polyunsaturated fatty acids, a healthier type of fat.
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Other Nutrients In Scallops
A serving of scallops offers a mix of vitamins and minerals. Most notably, these shellfish are an excellent source of vitamin B-12, which helps your body metabolize protein, form red blood cells and maintain a healthy nervous system. On a 2,000-calorie diet, youll get 24 percent of the daily value for B-12 in 100 grams of scallops.
In addition, a serving gives you 18 percent of the daily value for the trace mineral selenium, which is an antioxidant, and 33 percent of the DV for phosphorus, a major mineral necessary for strong bones and teeth.
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Healthy Lobster Tail Preparation
You have your lobster and are ready to enjoy its numerous health benefits. Whats the best way to cook it to keep those nutrients intact?
There are lots of ways to cook lobster. Theres boiled lobster, grilled lobster, broiled lobster tail, baked lobster tail, etc. Take your pick theyre all healthy ways to cook lobster. What could decrease some of the health benefits is how you prepare your lobster tail after cooking it.
Many people like to douse their lobster meat in melted butter. Of course, we know that doing so adds sodium, cholesterol, fat, and calories to the dish. If you must have some garlic butter with your lobster, opt for a small side of it and use it for dipping, instead.
You can always swap butter for lemon juice from a fresh lemon wedge. It adds a burst of flavor without adding anything unhealthy to your lobster. You can also prepare a lobster salad using meat from the tail or spice things up with a sprinkle of your favorite herbs over the tail.
Check out these recipes for inspiration:
The following are some frequently asked questions about lobster and lobster tail nutrition.
A Very Saucy Christmas Part : Anthony Makes The Best Stuffed Clams Ever
Crispy baked clams oreganata style, topped with seasoned bread crumbs, garlic, oregano, parsley and olive oil, are always a timeless family favorite and can be served year round.
Bonnie Taub-Dix, RDN, is the founder of BetterThanDieting.com and author of “Read It Before You Eat It – Taking You from Label to Table.” Follow her on Twitter and Instagram .
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Heart Beat: Shellfish For The Heart
Fish is good for the heart, especially fatty fish like salmon and sardines. What about shellfish? Shrimp, lobster, clams, scallops, crayfish, and the like deliver smaller amounts of heart-healthy omega-3 fats than finfish. They also tend to be higher in cholesterol. A study from the Medical University of South Carolina suggests that shellfish certainly aren’t bad for the heart. But they may not offer the same protection against cardiac arrest and coronary artery disease as finfish.
The researchers came to this conclusion by looking at the onset of heart disease in the Atherosclerosis Risk in Communities study. People who ate shellfish at least once a week were just as likely to have had a heart attack, needed a procedure to open or bypass blocked arteries, or died of a heart condition as those who ate shellfish only a few times a month and those who never ate shellfish .
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