For better heart health, the American Heart Association recommends consuming fish at least twice per week. You may be wondering if this is true for all fish or if you should limit fish that are high in cholesterol and fat. The truth is, when compared with meat, fish is relatively low in cholesterol. Shellfish is a high-cholesterol fish, but even this food may be worked into a healthy diet.
Fish and Cholesterol
If you are watching your cholesterol intake, you must be concerned with decreasing your own blood cholesterol and improving your cardiovascular health. Skipping fish because you are scared of the cholesterol content may not be the smartest move. Most fish are low in cholesterol and are a healthy source of some essential fatty acids that can improve your heart health. Fatty fish contain omega-3 fatty acids, which reduce your blood pressure and the presence of blood clots.
High-cholesterol Fish
Shellfish such as mussels, crab, lobster, shrimp and oysters are the highest-cholesterol seafood. A serving of 15 large shrimp contains 166 mg of cholesterol, four or five steamed mussels contain 48 mg of cholesterol, 3 oz. of crab has 80 mg of cholesterol and 3 oz. of lobster contains 61 mg of cholesterol.
Cholesterol Comparison
Though shellfish may seem to have a high cholesterol content, this amount is still low to moderate when you compare it with meat. For example, a 3.5-oz. sirloin steak has 80 mg of cholesterol, 3.5 oz. of lamb contains 106 mg of cholesterol and one egg has 212 mg of cholesterol. Taking into consideration the amount of seafood you will eat compared to the amount of meat you will eat, even shellfish is lower in cholesterol and healthier than certain meats. This reason, in addition to the essential fatty acids, low saturated-fat content and vitamins and minerals, is why the American Heart Association recommends substituting fish for meat twice per week.
Preparation
How you prepare your fish can either enhance the health of it or increase the fat and cholesterol content. Lobster and crab can quickly become loaded with fat and cholesterol when served with a bowl of melted butter. And mussels, oysters and clams can also be unhealthy if deep fried. Choose to grill, steam or bake your fish and shellfish using olive oil instead of butter as well as low-sodium herbs and spices.
