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 include it in a low-cholesterol diet, and what to look for when buying it.
Shellfish Benefits
Shellfish includes crustaceans, like shrimp and crab, and mollusks, like clams, oysters, and scallops. These foods, and seafood in general, is lower in calories than meat.
It also contains high amounts of monounsaturated and polyunsaturated fats. Those are commonly referred to as good fats. They improve blood cholesterol and lower your heart disease risk.
That’s in contrast to saturated fat found in certain foods, which prompts your body to produce “bad” cholesterol and increases heart disease risk.
Shellfish are excellent sources of heart-healthy nutrients and do not appear to contribute to heart disease or high cholesterol. Shrimp and scallops are high in:
Omega-3 fatty acids, which help lower cholesterol Vitamin B12 Vitamin D Potassium Magnesium
They’re also low in mercury, so they can be enjoyed on a regular basis, per the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA).
Keeping Shellfish Dishes Low in Cholesterol
The way shellfish are often prepared is what can turn a dish into a high-cholesterol one. For example, breaded and fried shrimp or clams are high in saturated fat and cholesterol.
Depending on how much you eat, you could get more than 100 milligrams (mg) of cholesterol from your main dish alone.
The 2020-2025 Dietary Guidelines for Americans recommend dietary cholesterol amounts between 100 mg and 300 mg per day.
Scallops and shrimp pair well with:
Fresh dillGarlicTarragonParsleyFreshly grated gingerOlive oil
Heart-smart preparations include stir-frying, grilling, pan-frying, searing, sautéing, or baking.
Buying Shrimp and Scallops
When shopping for shrimp, look for:
Flesh that’s transparent, not cloudyA sweet scent of fresh seawaterFresh-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 they’re shucked on a boat and put in cold water to preserve them longer. They should be:
WhiteFirmSlightly moistNot shredded or mangled
Packaging should be firmly closed and not allow for any odor to escape. Much like shrimp, they should not smell fishy or 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.
Summary
Despite containing high levels of dietary cholesterol, shellfish can be a good part of a low-cholesterol diet. Fat and carbohydrate content have a bigger impact on blood cholesterol.
Common cooking techniques and recipes for shellfish involve breading, frying, butter, and heavy sauces. These can all contribute to high blood cholesterol, so look for other ways to prepare shellfish.
Don’t buy shellfish that looks dirty or smells bad. Shrimp should have transparent flesh and scallops should be white and firm.
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