Shellfish, Mediterranean Diet & Cholesterol

Open any book on the heart-healthy mediterranean diet and you are likely to see recipes celebrating all sorts of shellfish.

While all shellfish, particularly shrimp, are a source of dietary cholesterol, many also deliver significant levels of Omega-3s. Mussels, for instance, deliver more of these heart-healthy fatty acids than many fin fish, and deliver an amount equivalent to a swordfish or albacore tuna. Oysters provide even higher levels.

Shellfish also are low in fat–only 10% in shrimp, about 20% in mussels and oysters. Enjoy grilled shrimp, mussels marinara, clams with linguine, or sauted scall0ps as exciting alternatives to red meats typically higher in the unhealthy saturated fats. Scallops and shrimp also freeze well. Store a few pounds of each in the freezer for a quick and delicious meal. Canned clams can awake a mid-week pasta dish and deliver an significant level of Omega-3s. Even fresh mussels, clams or oysters can be stored in your refrigerator for a few days—but remember, do not store in an air-tight bag. These mollusks need to breath until cooked.

Overall, the benefits of shellfish consumption — particularly to the extent that they enable you to dramatically reduce the consumption of higher saturated fats in red meats and dairy products and increase the weekly intake of Omega-3s from marine sources—outweighs the cholesterol. Remember: most of the cholesterol in our bodies is produced by our bodies. It does not come from the food we eat. Further, look to pair your shellfish with foods high in plant sterols and selected soluble fibers to block cholesterol absorption into the blood stream.