High cholesterol and shellfish: these are the foods to avoid this summer. In summer it is easier to eat fresh and healthy foods like fruits and vegetables, but what about the link between cholesterol and shellfish, ingredients of so many dishes brought with pleasure to the table this season?
Indeed, there is a close link between cholesterol and crustaceans (such as between cholesterol and mollusks). These foods are particularly rich in them; the relationship between the two is, for example, evident in the case of the prawns: in a pound, there are 150 mg, much higher dose than the 14 mg of 200 g of milk (one cup) and closer to about 220 mg of an egg.
To understand how important it is to consider this relationship, it is worth mentioning some risks associated with high cholesterol: coronary artery disease, heart attacks, and stroke. Is it really necessary to avoid cholesterol and shellfish to avoid them?
Given the link between cholesterol and shellfish, it is good not to overdo their consumption (or that of mollusks). Better to choose other products of the sea, in particular, fish with omega 3 (such as salmon, tuna, mackerel, and sword), allies of cardiovascular health.
However, this relationship should not push us to ban these tasty ingredients, which have a good characteristic: unlike many other foods rich in cholesterol, they are relatively low in saturated fats (which increase cholesterol) and therefore have a lower hypercholesterolemic effect.
-Even in summer, the principle to follow is to guarantee a varied diet without thinking that there are absolute “bad” foods and without concentrating solely on the link between cholesterol and shellfish. Rather, it is good to remember that in a day:
-Saturated fats should not exceed 10% of the energy introduced;
You should not take more than 300 mg of cholesterol (or 200 mg in case of cardiovascular disease, diabetes or “bad” high cholesterol);
-You should eat at least 5 servings of fruits and vegetables, sources of fiber and other substances that help limit cholesterol absorption.
-More help comes from remedies like the red fermented rice, which helps maintain normal cholesterol levels thanks to monacolin K.
-Furthermore, physical activity also helps to regulate cholesterol, promoting the increase of the “good” one: another reason to take advantage of the summer months to do more outdoor exercise!