Other issues of Nutrition Advisor

Shellfish & cholesterol

Have you given up on lobster and shrimp because you're watching your cholesterol? Here's some good news for seafood lovers.if you keep a few dietary guidelines in mind, you can have your shellfish and eat it too.

Most shellfish is naturally low in total fat and saturated fat, and only moderate in cholesterol content. That means it can still fit into a heart healthy diet.

The American Heart Association recommends consuming no more than 300 mg of cholesterol per day. In addition, it is recommended that women consume no more than 50-60 grams of total fat per day with no more than 20 grams of fat coming from saturated fat sources.

Men are advised to consume no more than 60-70 grams of total fat per day with no more than 24 grams of fat coming from saturated sources. The good news is that three ounces of most shellfish can easily fit within these guidelines.

Here's the catch
Of course, portion control is the key. If you consume double the recommended portion of shellfish, then you must double the cholesterol content as well, which is okay as long as you are careful with your cholesterol intake for the rest of the day.

Keep in mind, added sauces or toppings (such as butter or breadcrumbs) can significantly increase the overall fat and cholesterol content. Method of preparation is important too—steer clear of fried shellfish and opt instead for broiled or steamed dishes. If you like your shellfish with a little pizzazz, try cooking it with wine or lemon or top it with cocktail sauce for a low-fat cholesterol treat.

If you can't imagine your shellfish without butter, try instead a tub margarine or butter substitute, such as I Can't Believe It's Not Butter SprayŽ./p>

The skinny on shellfish
The following chart lists the calorie, total fat, saturated fat and cholesterol content of popular shellfish. See for yourself, shellfish can be a low cholesterol treat!

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on this topic, you could visit:

• American Heart Association
• The shellfish vs. cholesterol connection, California Seafood Council

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Sorting through nutrition information
• Summer fruit sensations
• Make it fun in the sun (outdoor food safety tips)
• Eat any sugar alcohol lately?
• Creating a garden rich in antioxidants
• Food safety in the kitchen
• Chocolate
• The soy story
• Cheese can be a healthy addition to your diet
• Control your blood pressure
• Candy and healthy treats
• The truth about pesticides
• How much punch are you getting out of your power bar?
• What about caffeine?
• Dietary guidelines
• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.