Cholesterol isn't necessarily a bad thing; it helps make hormones and gives structure to cell walls. The majority of the cholesterol you need for bodily functions is made in your liver. You also get cholesterol from the foods you eat, particularly animal foods. Having abnormally high cholesterol levels requires you to limit your intake of foods high in the fatty substance. Shellfish are well known for their high cholesterol levels, but some varieties have higher amounts than others.
Types of Cholesterol
There are several factors you need to pay attention to when it comes to your cholesterol levels. Low-density lipoprotein, or LDL cholesterol, is the bad type of cholesterol, best known for its role in hardening and clogging your arteries. High-density lipoprotein, or HDL cholesterol, is the good cholesterol that travels through your bloodstream, helping get rid of excess LDL cholesterol. Triglycerides are not cholesterol; rather, they are a type of harmful fat that builds up on arterial walls. Your doctor will most likely check your triglyceride levels when he checks your blood cholesterol. Consuming too much cholesterol from your diet may increase your blood cholesterol levels, upping your risk of cardiovascular disease. Avoid boosting your cholesterol to unsafe levels by ingesting no more than 200 mg of cholesterol daily, says the Cleveland Clinic.
Shrimp
Shrimp have one of the highest levels of cholesterol, which varies based upon species. Some varieties of shrimp have as much as double the amount of cholesterol found in dark chicken meat, which offers 75 mg per 3-oz. serving. Enjoying four large shrimp from a shrimp cocktail provides as much as 35 mg of cholesterol, according to the USDA National Nutrient Database.
Other Shellfish
Crustaceans, such as lobster and crab, contain around 60 to 100 mg of cholesterol per 3.5-oz. serving. The same size serving of mollusks, including scallops, clams and oysters, have anywhere from 40 to 110 mg of cholesterol, notes the National Oceanic and Atmospheric Administration. While shellfish are high in cholesterol, as compared to cod or fin-fish, limiting your portion size allows you to enjoy your favorite shellfish without consuming too much cholesterol.
Cholesterol in Prawns
Your doctor may suggest avoiding shellfish if you are at risk for developing cardiovascular disease; however, eliminating all shellfish limits your intake of beneficial omega-3 fatty acids. Dietary cholesterol from prawns may not have an effect on your blood cholesterol levels. Research conducted at the University of Surrey in the United Kingdom and published in the "Cellular and Molecular Biology" journal in 2010 looked into the effects of cholesterol from cold-water prawns. Research participants were all male, in general good health and consumed 225 g of cold-water prawns daily for 12 weeks, totaling 750 mg of dietary cholesterol. At the end of the study, researchers observed that the high intake of dietary cholesterol had no effect on LDL, HDL, triglycerides or total cholesterol. While this research suggests that consuming this type of shellfish does not affect blood cholesterol, your individual results may vary based on your current health status and cholesterol levels.
References
- American Heart Association; About Cholesterol; June 2011
- "Cellular and Molecular Biology"; Lack of Effect of Cold Water Prawns on Plasma Cholesterol and Lipoproteins in Normo-Lipidaemic Men; C. Isherwood, et al; February 2010
- National Oceanic and Atmospheric Administration: Seafood and Your Health
- Cleveland Clinic: Heart and Vascular Health & Prevention
- USDA National Nutrient Database for Standard Reference
