Are you a seafood lover struggling with high cholesterol? You’re not alone. Many people face the dilemma of choosing between their heart health and seafood dishes. In this article, we’ll dive into the truth about seafood: Is it our friend or foe when it comes to managing high cholesterol?
Myth or Fact?
Let’s start off with some myths surrounding high cholesterol in seafood and the real facts.
Myth – Shellfish are bad for cholesterol levels.
Fact – While it is true that crustacean shellfish like prawns, squid, octopus, and cuttlefish contain dietary cholesterol, they are also low in fat. In contrast, red meat tends to have significantly higher levels of saturated fat, which has a greater impact on raising blood cholesterol levels. According to the British Heart Foundation, the cholesterol found in foods such as eggs, liver, kidneys, and certain seafood like prawns generally has little effect on your blood cholesterol levels. [1]
Myth – All ways of cooking seafood raise cholesterol.
Fact – Not all seafood cooking methods raise cholesterol. Grilling, baking, or steaming uses little or no added fat, keeping saturated fat and cholesterol levels low whereas deep-frying or using rich sauces adds unhealthy fats that can raise blood cholesterol.
Seafood itself isn’t the main culprit, it’s how you cook it that matters. Choose healthier methods with light seasonings to make seafood a heart-friendly part of your diet. [2]
In fact, seafood is a primary source of Omega-3 Fatty Acids!
Seafood is the richest natural source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These omega-3s are crucial in supporting nerve function and regulating inflammation in the body. Studies have shown that a diet high in seafood can greatly benefit both the nervous system and heart health due to the presence of EPA and DHA. [3,4,5,6]
What to Watch Out For?
Among a variety of seafood, squid and shrimps are particularly high in cholesterol. For example, a 3.5 ounce serving (about 99 grams) of raw squid contains approximately 231 mg of cholesterol which may exceed the recommended daily limit of 200 mg for those on a low-cholesterol diet. Similarly, a 3.5-ounce serving (about 99 grams) of raw shrimp provides around 194 mg of cholesterol.
On top of that, cooking methods such as frying, sautéing, or grilling can significantly affect the final cholesterol and fat content of the dish as well. [7]
Best Seafood Picks for Cholesterol Management [8]
- Salmon
- Tuna
- Trout
- Mackerel
- Herring
With this information in mind, it is clear that having high cholesterol doesn’t mean you must give up seafood entirely. Enjoy it in moderation, with healthy preparation methods. The key is to make informed decisions, focus on balance, and avoid overly restricting certain foods without understanding their full nutritional value.
References
- Debunking the cholesterol myth. (2025). Seafoodsource.com. https://www.seafoodsource.com/features/debunking-the-cholesterol-myth
- Nevanda. (2023, September 20). The Truth Behind High Cholesterol in Seafood. Https://Www.lauttimur.com/. https://www.lauttimur.com/detail/artikel/626/the-truth-behind-high-cholesterol-in-seafood
- Stanton, A. V., James, K., Brennan, M. M., O’Donovan, F., Buskandar, F., Shortall, K., El-Sayed, T., Kennedy, J., Hayes, H., Fahey, A. G., Pender, N., Thom, S. A. M., Moran, N., Williams, D. J., & Dolan, E. (2020). Omega-3 index and blood pressure responses to eating foods naturally enriched with omega-3 polyunsaturated fatty acids: a randomized controlled trial. Scientific Reports, 10(1). https://doi.org/10.1038/s41598-020-71801-5
- Reimers, A., & Ljung, H. (2019). The emerging role of omega-3 fatty acids as a therapeutic option in neuropsychiatric disorders. Therapeutic Advances in Psychopharmacology, 9. https://doi.org/10.1177/2045125319858901
- Gammone, M., Riccioni, G., Parrinello, G., & D’Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. https://doi.org/10.3390/nu11010046
- Is Seafood Healthy? Types, Nutrition, Benefits, and Risks. (2021, September 8). Healthline. https://www.healthline.com/nutrition/is-seafood-healthy#potential-downsides
- Shaziya Allarakha, MD. (2021, December 21). Which Seafood Is Highest in Cholesterol? Chart, Low vs. High Mercury. MedicineNet. https://www.medicinenet.com/which_seafood_is_highest_in_cholesterol/article.htm
- Fish To Eat and Avoid with High Cholesterol. (2023, June 14). Www.healthcentral.com. https://www.healthcentral.com/condition/high-cholesterol/fish-to-eat-and-avoid-with-high-cholesterol
