Impact Of Seafood On Cholesterol Level – Which To Eat, Which To Avoid?
Cholesterol may have a bad reputation, but the truth is that some amount of cholesterol is necessary for your health.
It is a fat-like substance that plays a major structural role in cell membranes as well as is needed for the body to make vitamin D, bile, and hormones like estrogen as well as testosterone.
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Effects Of Seafood Consumption On Cholesterol – Advantages And Risks!
The cholesterol is produced by the liver in the body and some amount is necessary to achieve these major functions, making dietary cholesterol unnecessary.
It is carried throughout your body by two types of lipoproteins: High-density as well as low-density.
Despite high cholesterol levels in seafood, they are still not unhealthy because they have their paybacks as they are mainly composed of polyunsaturated fatty acids which are superior for heart health.
The food you eat plays a major role in the management of cholesterol levels in the body. However, our body generates this fatty substance on its own, foods also offer in increasing or reducing the cholesterol level count in your body.
Well, if you keep the suggested amount of cholesterol intake (300 milligrams), in the body then you are safe. More than this value can be harmful to the body.
Is Seafood Bad For Cholesterol?
Some seafood that consumes high cholesterol contains shellfish like shrimp, calms, crabs, lobster, etc. However, research has revealed that dietary cholesterol does not have bad effects on heart health.
Despite the high cholesterol in some types of seafood, it may support boosting the good cholesterol (HDL) in your blood. The cholesterol levels in seafood vary broadly.
Crustaceans consume the highest cholesterol levels.
Here are the cholesterol levels for a one-ounce portion of different crustaceans, according to the research.
The cooked shrimp contains 59.8 milligrams of cholesterol whereas the cooked lobster contains 41.4 milligrams of cholesterol and the crab, contains 29.8 milligrams of cholesterol.
Mollusks, like scallops, have lower cholesterol levels compared to crustaceans.
According to the survey, a one-ounce serving includes: cooked clams consists a cholesterol level of approx 19 milligrams and steamed scallops contain a cholesterol level of around 11.6 milligrams.
The shrimp also contains a high amount of cholesterol. A 3.5 oz part of raw shrimp can give 194 mg of cholesterol. This may increase extra depending on the method of cooking.
The cholesterol level in fish differs broadly but is usually much lower than compared to cholesterol found in crustaceans.
Here are some cholesterol levels according to the survey.
The Wild Atlantic salmon contains 20.1 milligrams of cholesterol, cooked tilapia has 16.2 milligrams of cholesterol And cooked cod contains 17.3 milligrams of cholesterol.
Deep frying seafood can include unhealthy calories in your food, thus increasing the risk of diseases, like diabetes, obesity, heart disease, as well as high blood pressure.
You should swap to roasting, sauteing, steaming, and grilling over deep-frying seafood.
Advantages And Risks Of Seafood
Including seafood in your diet may help enhance your blood cholesterol levels. It has been revealed by research in the November 2017 edition of Atherosclerosis it is discovered that consuming oily fish in the meal can increase the “good” HDL cholesterol levels in the blood.
Seafood is a source of good protein as well as full of nutrients. It is specifically known for having high omega-3 fatty acid content including both DHA and EPA, which reduces the risk of heart disease.
The USDA suggests that adults eat eight ounces of seafood each week. Sometimes the seafood may include heavy metal mercury; though, the health advantages of fish outweigh the risks of mercury consumption, advises the USDA.
Final Words
The maximum suggested amount of cholesterol for an individual is 300 milligrams, and consuming seafood can offer you the right amount and the right kind of cholesterol that is essential for your body.
Seafood like shrimp, salmon, and lobster should be put on a balanced diet, not only for their good cholesterol but also for their inclusive high nutritional value.
So when you eat seafood within the limit then seafood may truly be good for your cholesterol.
