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Many people who are watching their cholesterol intake are told to avoid shrimp because it contains quite a bit, up to two-thirds of your daily recommended intake, according to CNN.com. However, research indicates that consuming shrimp may be safe and could even contribute to a healthier heart in some cases. If you have high cholesterol or are at risk of developing it, talk with your doctor about whether shrimp has a place in your diet.
Types of Cholesterol
HDL cholesterol, or high-density lipoprotein, is considered the good cholesterol, and many medical experts believe its function is to carry cholesterol out of your arteries and back to your liver for removal from your body. In contrast, LDL, or low-density lipoprotein, is the bad cholesterol and should be limited because it can clog your arteries and increase the risk of a heart attack. Increasing your HDL cholesterol intake can counteract the effects of LDL cholesterol in your body.
HDL Levels
According to MayoClinic.com, lowering your LDL levels may not be enough to protect your heart. Adding foods to your diet that increase HDL cholesterol is also important. A healthy HDL level is 60 mg/dL or higher, which can be achieved, in part, by making dietary changes, which may include adding shrimp to your diet in moderate amounts. Your doctor can order a blood test to determine your level of HDL cholesterol.
Shrimp
Your dietary cholesterol intake should not exceed 300 mg, and a 3-oz. portion of shrimp contains about 107 mg. Despite this, researchers at The Rockefeller University found that eating shrimp raised HDL cholesterol enough to counteract the increase in LDL cholesterol that occurred with shrimp consumption. HDL increased about 12 percent among participants of the study, while LDL increased only about 7 percent, the university researchers report. They conclude that shrimp can be part of a heart-healthy diet, and the results of the study are likely because shrimp is low in fat and contains omega-3 fatty acids, which support a healthy heart and may even increase HDL cholesterol levels.
Considerations
Eating shrimp may offer you heart-healthy benefits, but you must eat it in moderation. The way you cook shrimp also has an effect on its ability to raise HDL cholesterol. Shrimp that is deep-fried or smothered in butter is not going to have the same benefits because the fat content will be much higher, which may increase LDL cholesterol. Steaming or grilling shrimp are two cooking techniques that preserve the health benefits. If you have lipid problems, you may not get the same benefits from eating shrimp, report the scientists at Rockefeller University.
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References
- The Rockefeller University; Shrimp OK for Heart Healthy Diets; October 1996
- CNN.com; Shrimp's High Cholesterol May Not Be So Bad; Eugenia Halsey; October 1996
- Cleveland Clinic: The Power of Fish
- MayoClinic.com; HDL Cholesterol: How To Boost Your Good Cholesterol; June 2011
- USDA National Nutrient Database for Standard Reference: Shrimp, Raw
- MayoClinic.com; End the Guesswork with These Nutrition Guidelines; February 2011
Read more: http://www.livestrong.com/article/488963-shrimp-and-hdl-levels/#ixzz1nAGl10WY
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