Mussels are one of the oldest species on earth, according to the Mussel Industry Council. Harvesting of fresh, wild mussels began in North America in the 1900s. Today mussels are farmed and grown in the Pacific Northwest. Mussels are low in cholesterol and can be part of a heart-healthy, balanced diet.
Cholesterol in Mussels
For a 3.5-oz. serving of mussels, you will consume 56 mg of cholesterol. Compare this to other sources of protein like red meat, which contains 80 mg of cholesterol for the same serving size. Frying your mussels can increase their cholesterol content; boil or steam them instead.
Significance
A diet high in cholesterol can increase your risk of developing heart disease. When you eat cholesterol, it enters your bloodstream. While inside your blood, it can contribute to the buildup of plaque on your arterial walls. When your arteries become blocked, blood flow through the artery is limited. This means vital organs like the heart that need an ample supply of blood and oxygen can't get what they need, and your risk for having a heart attack increases.
Mussels and Blood Cholesterol
Mussels and shellfish can be part of a healthy diet aimed at controlling the lipid content of the blood, according to a study published in the "American Journal of Clinical Nutrition" in June 1990. This study took 18 men who were fed six different diets containing six different shellfish, including mussels. The men who ate mussels were able to decrease both their VLDL triglyceride levels and their cholesterol levels, demonstrating that mussels may be useful as a source of a lean protein for individuals trying to control triglyceride and cholesterol levels.
Other Health Benefits
Mussels are also a good source of omega-3 fatty acids. A 3.5-oz. serving of mussels contains about 480 mg of omega-3 fatty acids. These nutrients can help you reduce your risk of heart disease by reducing inflammation, blood triglycerides and blood pressure. Mussels are also low in calories, containing only about 172 calories in a 3.5-oz. serving, 4.48 g of fat and 23.8 g of protein. They are also a good source of calcium, magnesium, phosphorus, potassium and iron.
References
- "Marine and Freshwater Products Handbook"; Roy E. Martin, et al.; 2000
- "Exercise Testing and Prescription"; David C. Nieman; 2007
- National Heart Lung and Blood Institute; High Blood Cholesterol: What You Need to Know; May 2001
- "American Journal of Clinical Nutrition"; Effects of Shellfish Consumption on Lipoproteins in Normolipidemic Men; M.T. Childs, et al.; June 1990
- Mussel Industry Council: History of Mussels
- American Heart Association: Cooking for Lower Cholesterol
