The taste of savory shrimp and crabs and the soft texture of the meat make people forget themselves when they eat. Well, shrimp and crabs are high in cholesterol content to watch out for. However, is this true? Then how many restrictions on eating shrimp and crabs so that blood cholesterol levels remain stable? Here is the review.
What is the safe limit for cholesterol intake?
Cholesterol is not entirely evil, it functions for the body. However, the American Hearth Association states that food cholesterol intake must be limited per day. Limit cholesterol to no more than 300 mg per day.
Uncontrolled cholesterol levels can cause various health problems. First, too much cholesterol in the body can cause atherosclerosis, which is a buildup of cholesterol levels in the arteries. Furthermore, this cholesterol stack called plaque will interfere with blood flow. Clogged blood vessels will cause problems ranging from angina (chest pain), heart attack, to stroke.
How high is cholesterol in shrimp and crab?
In 100 grams of raw shrimp, you get 166 mg of cholesterol. Shrimp does have 85 percent higher cholesterol than other types of seafood such as tuna. Imagine if you fry shrimp, the cholesterol will certainly rise even higher.
Just eating 100 grams of shrimp meets more than half of your daily cholesterol needs. In fact, in one day cholesterol intake can be found anywhere, not just from eating shrimp. Not to mention if you eat shrimp more than 100 grams.
This high cholesterol level is the reason health professionals advise you not to eat most shrimp.
Even though it is high in cholesterol, it does not mean that shrimp increases the level of bad cholesterol (LDL cholesterol) in the body. Reporting from Medical News Today, shrimp can also increase good cholesterol (HDL cholesterol) which is important for heart and blood vessel health.
That's why you really are okay to eat shrimp, but pay attention to the portion so it's not too much and causes cholesterol to rise.
Compared to eating shrimp, crab meat contains lower cholesterol levels.
In 100 grams of crab you get 55-59 mg of cholesterol. However, there are also blue crab types that can contain 97 mg of cholesterol. Crab meat similar to shrimp has a high protein content but low in fat and calories. Moreover, the cholesterol content is far less than shrimp.
Because the cholesterol level is lower, crabs can be said to be safer to maintain an increase in blood cholesterol. However, unlike shrimp, there are other disadvantages that crabs have. Crab is naturally high in sodium levels, so some people who have hypertension (high blood pressure) are still encouraged to limit crab eating, no need to overdo it.
Limit eating shrimp and crabs to keep cholesterol stable
USDA, the United States Ministry of Agriculture on the Choose My Plate page recommends eating seafood or shellfish as a safe source of daily protein around 8 ounces per week or about 226 grams a week.
From this reference, you can estimate the intake of shrimp and crabs you want for one week or one month ahead.
For example, one portion of shrimp is usually only about 3 ounces or 85 grams. From 85 grams of shrimp per day, you can already meet almost half of the cholesterol intake needed in a day. If you follow this reference in a day, then you can eat shrimp as much as 2-3 times per week so that blood cholesterol levels remain stable.
For crab meat, you can still eat up to 3-4 times a week. One serving of 85 grams of crab accounts for around 97 mg of cholesterol a day. Although it can be consumed more than shrimp, be careful with higher sodium content than shrimp.
Also, to compensate for cholesterol intake from crabs or shrimp, you need to consume low cholesterol foods such as nonfat milk, fruits, vegetables, and nuts. And you should also do regular exercise 30 minutes per day, reduce smoking and take cholesterol-lowering drugs if your cholesterol level is high.
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