QuestionIs shrimp high in cholesterol
AnswerDear Joan,
Many people are confused about the fat and cholesterol content of shrimp. Shrimp is very low in total fat, yet it has a high cholesterol content (about 200 milligrams in 3.5 ounces, or 12 large boiled shrimp). Some people have avoided eating shrimp precisely because of its high cholesterol content. However, based on research involving shrimp and blood cholesterol levels, avoidance of shrimp for this reason does not seem justified.
In a peer-reviewed scientific study, researchers looked at the effect of two diets, one which contained shrimp and the other eggs, on the cholesterol levels of people with normal lipid levels. In this randomized crossover trial, people ate either 300 grams of shrimp per day or two large eggs. (A randomized crossover trial is one in which groups cross over, trying out both possible protocols.) The shrimp diet did raise LDL levels (bad cholesterol) by 7%, but also raised HDL levels (good cholesterol) by 12%. In contrast, the egg diet raised LDL levels by 10% and HDL by 7%. The results then showed that the shrimp diet produced significantly lower ratios of total to HDL ("good") cholesterol and lower ratios of LDL ("bad" cholesterol) to HDL cholesterol than the egg diet. In addition, in people who ate the shrimp diet, levels of triglycerides (a form in which fat is carried in the blood) decreased 13%.
In just a four-ounce serving of shrimp, you'll receive 28.2% of the daily value for vitamin B12. Vitamin B12 is one of the nutrients needed to keep levels of homocysteine, a molecule that can directly damage blood vessel walls and is considered a significant risk factor for cardiovascular disease, low. In addition, shrimp are also a good source of cardio-protective omega-3 fatty acids, noted for their anti-inflammatory effects and ability to prevent the formation of blood clots. Four ounces of shrimp provide 14.8% of your daily need for these protective fats.
Best regards,
Sally
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