Mussels are popular shellfish, an ingredient in cuisines worldwide. However, eating mussels may increase your risk of high blood pressure, a significant risk factor for life-threatening diseases. Mussels contain several health-promoting nutrients, yet also contain substances that increase blood pressure. Consult your doctor on the association between eating mussels and blood pressure.
Blood Pressure
Blood pressure is the force of blood pushing against the walls of your blood vessels. When you have high blood pressure, the pressure in your arteries is above normal and may increase your risks of cardiovascular disease, heart attack, stroke and kidney disease. As your arteries narrow, due in part to a buildup of plaque, your blood pressure increases. Diet plays an integral role in the cause and treatment of high blood pressure.
Mussels
Mussels are a good source of protein, omega-3 fatty acids, potassium, selenium and vitamin B-12, but they contain high amounts of sodium and a moderate amount of cholesterol. The nutrient content of mussels differs based how they are prepared. A 3 ounce portion of raw blue mussels contains approximately 243 milligrams of sodium, 272 milligrams of potassium, 38 micrograms of selenium, 10 micrograms of vitamin B-12 and 24 milligrams of cholesterol, while a 3 ounce portion of cooked blue mussels in moist heat contains about 314 milligrams of sodium, 228 milligrams of potassium, 76 micrograms of selenium, 20 micrograms of vitamin B-12 and 48 milligrams of cholesterol.
Sodium
Eating foods high in sodium increase your blood pressure. When you eat too much sodium, your body retains extra water, increasing stress on your heart and blood vessels. The USDA Dietary Guidelines recommends you consume no more than 1,500 milligrams of sodium per day. Sodium is present in high amounts in processed foods. A 3 ounce portion of mussels contains approximately 15 percent of your recommended daily intake from sodium. By comparison, a 3 ounce portion of cooked Chinook salmon contains 51 milligrams of sodium; mussels are a high sodium seafood. Eating a 3 ounce portion of mussels may not adversely affect your blood pressure if you limit the amount of sodium from other foods during the day. However, eating larger portions of mussels prepared in sauces containing sodium will increase the total amount of sodium consumed.
Cholesterol
Eating foods that contains cholesterol and saturated fat, such as mussels, or trans fats from frying oils, increases LDL cholesterol, the “bad” cholesterol, and decreases HDL cholesterol, the “good” cholesterol. It also stimulates plaque buildup in your arteries, elevating blood pressure. Scientists at Private University in Triesen in the Principality of Liechtenstein report high blood cholesterol is an independent risk factor for high blood pressure, according to research published in "Swiss Medical Weekly" in September 2009. Limiting your intake of mussels to 3 ounces per day may not affect cholesterol, yet increasing the quantity of mussels consumed plus sauces containing cholesterol, saturated fat and trans fats may increase your blood cholesterol and blood pressure.
References
- Cleveland Clinic; High Blood Pressure and Nutrition; October 27 2010
- United States Department of Agriculture; National Nutrient Database for Standard Reference, Release 23; September 2010
- United States Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- University of Maryland Medical Center; Atherosclerosis; 2011
- "Swiss Medical Weekly"; Body Mass Index, Blood Pressure, and Serum Cholesterol in Young Swiss Men: An Analysis on 56784 Army Conscripts; Cristoph Saely, et al.; September 5 2009
