Shellfish, such as shrimp, crabs, lobster, scallops, clams and crayfish, contain cholesterol just like all other sources of meat. However, the amount of cholesterol in shellfish is less than many meat sources such as chicken, pork or red meat. Shellfish also contain less saturated fat than these sources, which is why the American Heart Association recommends eating fish or shellfish at least twice every week.
Background
If you have high cholesterol, it is likely due to the fact that your body naturally produces a high amount of it and/or you consume a diet that is rich in foods that contain cholesterol. Shellfish, such as shrimp and crabs, don't have any properties that allow your body to lower cholesterol or block cholesterol absorbency. However, if you currently consume a diet high in other types of meat, switching to shellfish once or twice a week can help lower your cholesterol level.
Tips
The Swedish Medical Center notes that, in terms of shellfish, clams are one of the lowest sources of cholesterol, with about 34mg in 20 small clams. Shrimp and crayfish are two of the higher sources of cholesterol, but they are still lower in saturated fat than most meats. Try to prepare shellfish by grilling, steaming or baking to avoid adding too much saturated fat or cholesterol. Preparing them with olive oil, fresh herbs or lemon will also eliminate the need to add butter or other unhealthy condiments.
Risks
Shellfish may contain mercury or other contaminants, but the risk is much lower with shellfish than it is with shark, swordfish, snapper or other large fish. Even so, small children and women who are pregnant or breastfeeding are typically advised to limit their intake of shellfish.
Shellfish poisoning can also occur from eating clams, mussels, oysters or scallops. It is caused by consuming fish that have ingested toxins from the algae they eat. As long as you buy shellfish from a reputable place, your risk is fairly low. If you experience tingling or numbness around the mouth, muscular incoordination or impaired speech after consuming shellfish, seek medical help immediately.
Warning
Eating a balanced diet low in saturated fat is an important step in lowering cholesterol. Unfortunately, it may not be enough. If you feel you are at risk for high cholesterol, talk to a doctor and have your cholesterol levels checked on a regular basis. You may be advised to make other lifestyle changes or take a prescription medication.
