If youâre watching your cholesterol, youâre probably wary of foods known to be high in it. Some foods do raise cholesterol levels. These include treats high in fat, meats high in saturated fats, and foods fried in oil.
All cholesterol isnât equal, though. Low-density lipoprotein (LDL) sticks to your arteries, while HDL (high-density lipoprotein) takes in the waxy substance and sends it to your liver, which knows how to fix it.
A high-cholesterol dish is healthier when itâs low in saturated fat. According to experts, cutting back on saturated fats can sometimes work just as well as cutting out all cholesterol.
One large scrambled egg has 169 milligrams of cholesterol, which is more than half of the RDA of 300 milligrams. If high cholesterol runs in your family, doctors typically advise you to aim for 200 milligrams.
But eggs are also chock-full of vitamins, iron, and protein. Theyâre also low in saturated fat. Three to four whole eggs a week should be OK. Itâs the yolk thatâs tricky. Egg whites will give you protein without any cholesterol.
A can of sardines in oil contains a whopping 131 milligrams of cholesterol. But it makes the American Heart Associationâs healthy cholesterol guide — in moderation. Two 4-ounce servings a week is a good rule of thumb.
The magic in sardines is in the omega-3s, which your body doesnât make itself. These fats help keep your triglycerides in check. Triglycerides are a type of fat in your blood that can be bad for your heart in large amounts.
Shrimp are notably high in cholesterol. Youâll take in about 130 milligrams if you eat 12 large shrimp. But shrimp are full of B vitamins, protein, and the nutrients selenium and zinc, and they only have 2 grams of fat. Check with your doctor, but you can likely enjoy them once or twice a week. Shrimp also boast high levels of unsaturated fatty acids, which raise HDL levels.
Other shellfish in the low-fat club — with less cholesterol than shrimp — include crab and octopus. Still better are clams, mussels, oysters, and scallops, which are low-cholesterol and low-fat both.
It might seem like ground beef, which has 110 mg of cholesterol, would be a better choice than shrimp. There are 20 grams of fat in beef, with 10 grams of saturated fat. This means that red meat isn’t as good as vegetables. Cutting out all the fat, even the marbling, from a 4-ounce serving of beef leaves you with only 45 mg of cholesterol.
Steer away from fatty steak, roasts, and regular ground beef. Instead, choose 90% lean ground beef and leaner cuts: filet, flank steak, sirloin, tenderloin. Even better: skinless baked chicken or lean ground poultry meat.
Some sources claim beef from grass-fed cattle is lower in cholesterol than conventionally raised grain-fed cattle. When the fat content is the same, though, a study from Texas Tech University found that the two have the same amount of cholesterol.
That said, ground beef from grass-fed cattle has three times the omega-3 fatty acids grain-fed options do. But along with that omega-3 boost comes more saturated and trans fat.
Seafood lovers often wonder – is consuming crab meat bad for your cholesterol levels? For years, shellfish like crab and shrimp were thought to be dangerously high in cholesterol. However, current research shows that crab can be part of a heart-healthy diet when consumed in moderation. Let’s take a detailed look at the cholesterol content of different types of crab meat and how to enjoy it as part of a balanced diet.
An Overview of Cholesterol and Heart Health
Cholesterol is a waxy, fat-like substance found in all of our body’s cells. Our liver produces all the cholesterol our body needs to function normally. We also consume cholesterol through animal foods like meat, poultry, seafood, eggs and dairy.
There are two main types of cholesterol
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LDL cholesterol – Known as “bad” cholesterol high levels can lead to a buildup of plaque in artery walls raising risk of heart attack and stroke.
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HDL cholesterol – Called “good” cholesterol, it absorbs LDL cholesterol and carries it to the liver for removal from the body. Higher levels of HDL protect heart health.
Doctors recommend keeping total cholesterol below 200 mg/dL for optimal heart health. No more than 300 mg per day should come from your diet.
Crab Meat Cholesterol Levels
Many shellfish are low in saturated fat, which is the biggest dietary culprit in raising LDL cholesterol. Here are the cholesterol numbers for popular types of crab:
- Alaskan King Crab – 72 mg per 3 oz leg
- Snow Crab – 61 mg per 3 oz leg
- Dungeness Crab – 96 mg per whole crab
- Blue Crab – 45 mg per 3 oz serving
As you can see, even the highest cholesterol crab options are relatively low compared to other animal proteins. For instance, a 3 oz beef patty contains 90 mg cholesterol.
Understanding the Cholesterol Confusion
Decades ago, shellfish had a bad reputation regarding cholesterol Early studies suggested they were loaded with it However, it was later discovered the testing methods were flawed.
Here’s what happened:
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Older tests could not differentiate between dietary cholesterol and similar compounds called sterols.
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This inability to separate cholesterol from non-cholesterol sterols caused the cholesterol content of shellfish to be vastly overestimated.
Modern cholesterol testing methods have disproven the myth. Shellfish contain moderate cholesterol levels compared to meats and dairy foods.
Healthy Ways to Enjoy Crab Meat
To keep crab meat part of a cholesterol-conscious diet:
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Watch portion sizes – Limit crab meat to 4-6 oz per serving, 1-2 times per week.
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Choose simple preparations – Avoid drenching in butter or cream sauce. Opt for lemon, garlic, herbs and other fresh flavors.
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Include vegetables – Pair with fiber-rich veggies to help balance the meal.
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Avoid frying – Grilling, broiling, baking or steaming are healthier cooking methods.
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Supplement with omega-3s – Salmon, tuna, nuts and seeds help boost good HDL cholesterol.
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Exercise regularly – Aerobic activity can significantly raise HDL levels over time.
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Ask about medication – If diet isn’t enough, cholesterol medication may be recommended by your doctor.
Health Benefits Beyond Cholesterol
Alongside their mild cholesterol content, crab and other shellfish offer several valuable nutrients:
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Protein – High quality, satisfying protein supports muscle growth and keeps you feeling full.
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Selenium – This antioxidant mineral benefits thyroid function and immunity.
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Vitamin B12 – Essential for nerve function and red blood cell formation.
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Zinc – Boosts immune function and aids in tissue repair.
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Copper – Necessary for iron metabolism and nerve transmissions.
Seafood also provides anti-inflammatory omega-3 fatty acids, though crab meat is not as high in them as fatty fish.
Who Should Be Cautious with Crab Intake?
While moderate crab consumption can be part of a healthy diet, some individuals should be mindful of intake:
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People with high triglycerides or LDL cholesterol – Limit to 1-2 times monthly.
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Pregnant/nursing women – Avoid potential mercury exposure by limiting crab to 1-2 servings weekly.
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Anyone with a shellfish allergy – Prevent dangerous reactions by avoiding completely.
For most people, enjoying fresh crab in reasonable portions along with produce, whole grains, lean protein and healthy fats can fit into a balanced, heart-smart diet.
The Bottom Line on Crab and Cholesterol
Crab meat contains a moderate amount of cholesterol compared to other animal proteins, with about 45-100 mg per average serving. When included as part of an overall healthy lifestyle, crab can be enjoyed in moderation by most people as part of a heart-smart diet. Just be mindful of portion sizes, preparation methods and your doctor’s advice based on your individual cholesterol levels.
Frequency of Entities:
crab meat – 19
cholesterol – 24
LDL cholesterol – 5
HDL cholesterol – 5
cholesterol levels – 2
cholesterol diet – 2
cholesterol content – 2
shellfish – 6
crab – 9
meat – 7
heart health – 3
heart – 4
healthy – 4
mg – 7
diet – 5
saturated fat – 2
portions – 2
moderation – 3
balance – 1
aerobic – 1
exercise – 1
vegetables – 1
omega-3 – 2
fatty fish – 1
More on Cholesterol Management
You Can Splurge Sometimes
Most of the time, you should eat healthy, but sometimes you can treat yourself to a tasty high-cholesterol food that doesn’t have any health benefits. Just donât indulge every day, specialists say. The key is moderation.
Pros and Cons of Crab Meat
FAQ
Is crab okay for high cholesterol?
Which seafood is highest in cholesterol?
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Food Name
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Cholesterol (mg)
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Serving
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squid
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233
|
100 g
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|
shrimp
|
211
|
100 g
|
|
eel
|
161
|
100 g
|
|
sardine
|
142
|
100 g
|
Which meat has the most cholesterol?
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Meats & protein
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Portion
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Cholesterol (mg)
|
|
Beef (sirloin)
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3 ½ oz
|
89
|
|
Beef liver
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3 ½ oz
|
389
|
|
Veal (top round)
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3 ½ oz
|
135
|
|
Lamb (foreshank)
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3 ½ oz
|
106
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Is crab meat high in cholesterol?
Some consumers may worry about crab meat’s cholesterol content. You should have a maximum of 300 milligrams of cholesterol each day or 200 milligrams at the most if your blood cholesterol is already high, states 2015–2020 Dietary Guidelines for Americans.
Are crabs high in Low Density Lipoproteins?
The cholesterol present in the seafood is mostly the good kind, that, when eaten in moderation, they can help lower the risk of heart diseases as well as lower the LDL levels in your blood. Crab contains nutrients that are shown to reduce bad cholesterol and increase the level of HDL (good cholesterol) in your body, therefore reducing the risk of heart disease and strokes.
How much cholesterol is in a 3 oz crab meat?
A 3-oz. serving of cooked crab meat contains 45 mg of cholesterol, which is 15 percent of the Daily Value for cholesterol. Shrimp contains much more dietary cholesterol than crab meat, with a 3-oz. serving of shrimp cooked in moist heat providing 165 mg of cholesterol, or 60 percent of the Daily Value for cholesterol.
Does shrimp have more cholesterol than crab meat?
Shrimp contains much more dietary cholesterol than crab meat, with a 3-oz. serving of shrimp cooked in moist heat providing 165 mg of cholesterol, or 60 percent of the Daily Value for cholesterol. You don’t need to eat any saturated fat, as your body can make this fat on its own.