Shrimp gets a bad rap when it comes to cholesterol. It can still be good for you.

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Shrimp gets a bad rap when it comes to cholesterol. It can still be good for you.

When it comes to shrimp, people seem to land firmly in two camps: those who adore its sweet, delicate flavor and those who steer clear, often due to concerns about cholesterol. If you’re in the latter group, I have good news for you. You may be able to enjoy some shrimp after all.

So, here’s the deal. Yes, shrimp contains cholesterol — about 189 milligrams per 3-ounce serving. For some perspective, that’s more than half of the 300-milligram daily limit that used to be recommended for dietary cholesterol. Notice I said “used to.” That’s because health guidelines around dietary cholesterol have evolved quite a bit in recent years.

Experts now recognize that for most people, dietary cholesterol (the cholesterol you get from foods) doesn’t have as big an impact on blood cholesterol levels as once thought. The real culprits behind elevated LDL, or “bad” cholesterol, tend to be certain saturated and trans fats, which shrimp happens to be quite low in. (It’s worth noting that certain studies question whether saturated **** alone significantly contributes to cardiovascular issues, and if certain types of saturated fats affect our health differently than others.)

A 3-ounce serving of shrimp contains less than 0.1 gram of saturated ****. That’s so small it’s almost not even worth mentioning.

Translation? For the majority of people, eating shrimp in moderation won’t send cholesterol levels into some sort of shellfish-fueled spiral. However, if you have specific cholesterol concerns or conditions like

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, it’s always a good idea to consult with your health care provider or a dietitian before making shrimp a regular menu item.

How much shrimp can you eat?

If you enjoy shrimp, you will love this news: A serving or two of shrimp per week, around 3 to 6 ounces total, fits nicely into a heart-healthy diet.

That means shrimp could easily make an appearance at your weekend barbecue or a date night dinner without raising any red flags. Try to pair it with plenty of veggies, whole grains and other nutrient-dense foods to round out your meal and keep things balanced.

Just reconsider drowning your shrimp in a ******* butter sauce or frying it in vats of oil. Grilled shrimp, shrimp sautéed with olive oil and garlic, or even chilled shrimp with a zesty squeeze of lemon are all fantastic, lighter ways to enjoy this delicious seafood.

Shrimp is a solid source of protein. (Getty Images)

Shrimp’s nutritional superpowers

Shrimp may be small, but they’re packed with nutrients. They’re an excellent source of lean protein: A 3-ounce serving of shrimp packs about 20 grams of protein, all with fewer than 100 calories, which is a dream for anyone looking for a low-calorie, high-protein option.

Shrimp also provide essential nutrients like:

Omega-3 fatty acids: These heart-healthy fats are known for reducing inflammation, supporting brain health and improving cardiovascular function. While shrimp isn’t as rich in omega-3s as fatty fish like salmon, it still offers a nice amount. And since

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found in fish and shellfish, any little bit helps.

Selenium: Shrimp also shines in the selenium department, with a 3-ounce serving covering about 48% of your daily needs. Selenium acts as a powerful antioxidant, helping to fight off oxidative stress and support healthy thyroid function.

Vitamin B12: If you’re looking to boost your energy levels, shrimp has you covered. It’s an excellent source of vitamin B12, which plays a key role in energy production, brain health and red blood cell formation.

Astaxanthin: Ever wonder where shrimp gets that pinkish hue when cooked? That’s due to astaxanthin, a carotenoid with antioxidant qualities. It’s been linked to reducing inflammation and promoting skin health.

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Healthy shrimp bowls are easy to make. (Getty Images)

How to enjoy shrimp

Shrimp can be enjoyed grilled, steamed or sautéed with a range of seasoning options to suit your taste. Incorporating shrimp into a balanced diet, alongside plenty of vegetables and whole grains, ensures you’re getting a variety of nutrients. For a healthier preparation, avoid heavy breading or frying, and opt for olive oil or lemon-based sauces instead.

Here are some delicious ways to enjoy shrimp when you get your next hankering:

This

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makes for a balanced, simple weeknight dinner that is packed with veggies.

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are a delicious dish to try to kick a burrito craving while also supporting your health.

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is a shrimp-forward dish that is jam-packed with veggies and other nutritious ingredients.

On pasta night, try

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.

Want a shrimp appetizer instead of a full meal? Enjoy

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.

When eaten as part of an overall balanced diet, shrimp can be a heart-healthy, nutrient-packed addition to your meals. Just remember to keep portions reasonable and steer clear of preparations that pile on excessive saturated fats and calories. Of course, you should always defer to the advice of your health care provider. If your doctor or dietitian told you to avoid shrimp, lean on their guidance.

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is a dietitian and author.

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#Shrimp #bad #rap #cholesterol #good

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