Eating shrimp as part of a balanced diet can offer a person several key nutrients, and it may be good for their heart and cardiovascular health. Doctors previously recommended against eating shrimp as part of a heart-healthy diet, citing the high levels of cholesterol it contains. However, researchers now have a better understanding of what contributes to heart disease and higher cholesterol. It seems that shrimp may, after all, be an excellent addition to a healthful diet. Even for people with high cholesterol, the advantages of eating shrimp appear to outweigh the disadvantages. Learn more about the benefits of eating shrimp in this article.

Risks of eating shrimp Eating shrimp may not increase cholesterol levels, but people should consider a number of factors when including it in the diet. The following sections detail these factors. Other ingredients Although shrimp may be heart-healthy, some cooking methods may not be. To ensure that shrimp is as heart-healthy and low in cholesterol as possible, a person can: bake it, boil it, grill it, or cook it with little to no oil

season it with spices, garlic, and herbs

add lemon juice to it They should try not to: fry or sauté it in butter or oil

serve it in a creamy or buttery sauce

add unnecessary salt when cooking and eating it

serve it with over processed carbohydrates, such as white pasta Pollutants Share on Pinterest People should check where shrimp has come from before buying. At the store, people should always check the packaging or ask the seafood department where the shrimp came from. Shrimp can pick up contamination from pollution in the sea and as a result of unregulated shrimp farming practices. However, even the information on the label cannot guarantee that shrimp is safe. Both farmed and wild-caught shrimp run a risk of containing pollutants. Products with labels saying “sustainably farmed” or “MSC certified” usually indicate better choices. MSC stands for the Marine Stewardship Council. Mercury is a particular concern with some types of seafood. However, according to the AHA, the mercury content in shrimp is likely to be low. Storage and cooking People should try to only buy shrimp from reliable sources, as improper storage can increase the risk of food poisoning. It is important to keep shrimp cold. In a refrigerator, store fish at 40°F or colder for up to 2–3 days. Keep it in the coldest part of the fridge. To store for longer than 2 days, put it in a plastic box and freeze it. Do not let store-bought frozen shrimp defrost. After cooking, cool the shrimp quickly and put it back in the fridge within 2 hours. Also, be sure to prepare and cook it properly. Bacteria proliferate at 40–140°F, so people should remove shrimp from the fridge and cook it at once until the flesh becomes opaque. The inside needs to reach a temperature of 145°F to cook. Allergies Some people may have an allergic reaction to shrimp. Shrimp are shellfish, so people with a shellfish allergy should avoid them. People with shellfish allergies should also avoid anything that may have come into contact with shrimp, including any foods prepared with the same utensils. Signs of an allergic reaction include: hives or a rash

swelling

difficulty breathing If a person has any of these symptoms, they need immediate medical attention, as they may be experiencing anaphylaxis. This is a severe allergic reaction that can quickly become life threatening. In this article, learn how to recognize anaphylaxis and what to do if it occurs. Sustainability Overfishing has led to many types of marine life becoming endangered. For those concerned with eating sustainable shrimp, Monterey Bay Aquarium’s Seafoodwatch.org provides this page to help a person choose wisely.

Nutrition Shrimp offers a variety of nutrients. Apart from cholesterol, 100 g of cooked shrimp provides the following nutrients: 99 kilocalories of energy

24 g of protein

0.3 g of fat

0.2 g of carbohydrate

70 mg of calcium

0.5 mg of iron

39 mg of magnesium

237 mg of phosphorus

259 mg of potassium

111 mg of sodium

1.64 mg of zinc This means that shrimp is low in calories but high in protein and a variety of other essential minerals.

Shrimp vs. other seafood Other types of seafood, including crab and lobster, vary in their levels of cholesterol and other nutrients. These, too, may offer health benefits. Crab Crab meat is high in protein and low in fat and calories. Crab contains less cholesterol than shrimp, plus a range of vitamins. Crab contains more sodium than shrimp, however. This may make it unsuitable for people with high blood pressure. Lobster Lobster contains more cholesterol than shrimp. It is also low in calories and saturated fat but high in protein, omega-3, and selenium. What are the other health benefits of lobster? Find out here. Salmon Share on Pinterest Salmon is a good source of protein and B vitamins. Salmon is rich in healthful omega-3 oils. It has a higher fat content than both lobster and shrimp but less cholesterol per serving than shrimp. Salmon is also high in protein, and it provides B vitamins. These boost energy and support metabolism and a healthy nervous system. Oysters, clams, and mussels Oysters, clams, and mussels are rich in nutrients such as iron, zinc, vitamin B-12, phosphorus, niacin, and selenium. Clams can lower LDL cholesterol and raise HDL cholesterol.