The American Heart Association recommends that you limit dietary cholesterol to 200 to 300 mg per day depending on your risk factors for developing cardiovascular disease. This means strictly limiting your consumption of high-cholesterol foods such as eggs, organ meats and seafood. But, despite years of research, the link between cholesterol in the food you eat and the amount of cholesterol in your bloodstream remains unclear. Still, it makes sense to exercise caution with your seafood intake, especially if genetics, disease or lifestyle choices put you at high risk for suffering a heart attack or stroke.
Seafood and Cholesterol Concentrations
Among seafood, squid contains the highest concentration of cholesterol. A 3 1/2 oz. serving contains 231 mg of cholesterol. Other types of seafood and their cholesterol content per 3 1/2 oz. serving include shrimp, 194 mg; lobster, 71 mg.; crab, 52 mg, and oysters, 55 mg. The amount of cholesterol in salmon varies considerably. Smoked salmon -- lox -- provides 23 mg of cholesterol in a 100 g serving, slightly more than 3 oz. At the high end, dried Alaska native chum contains 214 mg of cholesterol in 100 g. On average, salmon contains about 63 mg of cholesterol per 3 1/2 oz. serving, less than skinless chicken, which contains 85 mg in 3 1/2 oz. Tuna provides a low amount of cholesterol -- 30 mg for 3 1/2 oz. of water-packed tuna.
Cholesterol Levels
Eating seafood will not necessarily raise your cholesterol levels. Shrimp and lobster consumption, for instance, do not elevate your low-density lipoprotein -- LDL or "bad" cholesterol -- according to the Harvard School of Public Health. Your body makes 75 percent of the cholesterol in your bloodstream and food in your diet provides 25 percent. Some people make more cholesterol than others, and some people respond more to cholesterol in their diets. If your cholesterol levels measure high, it makes sense to avoid squid and other seafood with high concentrations of cholesterol.
Seafood and a Cholesterol-Friendly Diet
You can fit squid and other seafood with high concentrations of cholesterol in your diet if you're careful about other items in your meal plan. If you wanted to eat squid for dinner and keep within the 300 mg cholesterol limit recommended by the AHA, keep your breakfast and lunch meals low in cholesterol. An egg-white omelet with vegetables but no cheese contains no cholesterol -- only egg yolks contain cholesterol. A bowl of oatmeal made with a cup of non-fat milk and topped with blueberries provides just 4 mg of cholesterol. Only animal products contain cholesterol. Enjoy a meatless lunch such as black beans and brown rice or a vegetable and tofu stir fry.
Considerations
If you enjoy seafood with high concentrations of cholesterol, protect your heart health by choosing seafood that contains omega-3 fatty acids. Good choices include salmon and tuna. Also keep in mind that diet choices, in addition to cholesterol, affect your risk for heart attacks and strokes. A heart-friendly diet limits saturated fat to 7 percent of your daily calories -- about 16 g based on a 2,000-calorie-a-day diet. Limit trans fat to 1 percent of your daily calories, about 2 g. It also helps to exercise regularly.
References
- American Heart Association: "Why Cholesterol Matters"; June 13, 2011
- University of California San Francisco Medical Center: "Cholesterol Content of Foods"; Feb. 2. 2011
- Cholesterol Database: "Cholesterol: Cholesterol Content in Seafoods (Tuna, Salmon, Shrimp, Squid)"; July, 2011
- Harvard School of Public Health: "Fats and Cholesterol: Out with the Bad, In with the Good"
- MayoClinic.com: "Eggs: Are They Good or Bad for My Cholesterol?"; Thomas Behrenbeck; Dec. 22, 2009
- American Heart Association: "Know Your Fats"; June 14, 2011
