March 2007

Question: 

Dear Janice & Liz,

I was recently at the supermarket and noticed packages of grilled
fish fillets. They seemed to be high in cholesterol – about 40
milligrams. Can you explain which types of seafood are lowest in
cholesterol and what I should be looking for?

Thanks,
Judith S.
Hudson, MA

Answer: 

Hi Judith. Seafood is generally low in cholesterol and, more
importantly, low in unhealthy saturated fats. The recommendation to
limit dietary cholesterol to 300 milligrams per day was first
introduced by the American Heart Association in 1968 for patients with
high blood cholesterol. There is now conflicting evidence regarding the
role of dietary cholesterol on blood cholesterol levels. Research now
reveals that a diet high in saturated fat raises the risk of high blood
cholesterol. The recommendation to limit cholesterol to less than 300
milligram a day, however, has not changed since 1970.

Even if you followed the 300 milligram guideline, the grilled fish
you looked at with just 40 milligrams could certainly (and should) fit
into a heart-healthy diet. Our advice is to eat a variety of seafood at
least twice a week. Even shrimp, which sometimes gets a bad rap for
being high in cholesterol, can be enjoyed while staying within the
healthy cholesterol guideline. 

Fish (4-ounces cooked)        Cholesterol (milligrams)

Tuna (white, canned):            48
Cod:                                       52
Catfish:                                  73
Haddock:                                84
Salmon:                                 85
Lobster:                                 87
Crab:                                     107
Sardines:                               130
Shrimp:                                 220

Ask a dietition

  • I am finally convinced that the cholesterol found in shrimp isn’t going to raise my blood cholesterol and may actually decrease my risk of heart disease.  Are there any other nutrients found in shrimp that can make me healthier?
    Happy Holidays!
    Ralph C.

    FIND OUT THE ANSWER

We already know that shrimp is low in fat and calories. But if you are concerned about cholesterol, there is good news. You do not have to give up shrimp! Research shows and dietitians concur that the high percentage of "good fats" in shrimp reduces the impact of cholesterol. So enjoy shrimp as part of a balanced - and delicious - diet.