If you want a low fat cholesterol recipe that contain none of the high cholesterol foods, should shrimp be on that list?
Here you will find an answer to that question, and many more…
Below you will also find some tips on foods high in cholesterol that should be avoided, as well as a wee word of advice on how to make your cholesterol and triglyceride lowering diet work.
With no further ado, on to the shrimp cholesterol information you need to know…
The Mysterious Shrimp Cholesterol Facts
Shrimp is placed on many a list of foods high in cholesterol, but is it really one of those danger foods that you should stay away from?
The truth is a bit more complex than you might imagine. A dozen large shrimp that are boiled contain about 200 milligrams of cholesterol, which is more or less what a person with high cholesterol should consume in their entire day (so much cholesterol in one sitting!).
However, on the flip side, shrimp is very high in protein, but it contains very little fat when compared to other forms of protein.
In addition, the cholesterol in shrimp is much healthier than the cholesterol in eggs, and shrimp is high in Omega 3. Everyone knows that Omega 3 is the best of the fatty acids, as it can help to fight off cholesterol and other heart problems.
This is where things get tricky.
The Lowdown on Shrimp Cholesterol
- Shrimp won’t threaten to elevate the cholesterol levels of roughly 75% of the people who find that their diet doesn’t affect the levels of their serum cholesterol.
- Shrimp is lower in fat than other seafood options, but contains more Omega 3 than many other forms of fish.
As you can see, the jury is undecided on whether or not shrimp is bad for the 75% mentioned above.
However, for those that fall into the 25% category, shrimp may be dangerous. If you think you may fall into that category, you would do well to check with your doctor before adding shrimp to your menu.
Low in Fat = Bonus Point for Shrimp
One great thing that has kept shrimp as part of the low fat low cholesterol diet is the fact that there is almost no fat in shrimp. Many types of fish are fairly high in fat, but shrimp contains next to nothing when compared with fatty fish.
In addition, while shrimp (4 ounces worth) contains 2 grams of fat, none of it is the saturated fat that is so bad and responsible for cholesterol. Adding to that, shrimp jacks up LDL cholesterol levels by 7% but increases HDL cholesterol by 12%, meaning that the benefits outweigh the downsides when compared with other proteins.
Shrimp can also lower your triglyceride levels by as much as 13%, thus tipping the balance in favor of shrimp if your health permits it. Not everyone will be able to eat shrimp, especially those with other heart problems. However, for most people, the health benefits of shrimp make it a wonderful thing to eat.
8 Low Fat Cholesterol Recipe Examples
Now that we know all about shrimp cholesterol, let’s move on to a few low fat cholesterol recipe examples that you can use to help you eat right and keep your body’s cholesterol in check.
For the first recipe, the star of this website: shrimp!
1) Healthy Shrimp Cocktail
Everyone loves a good shrimp cocktail, but it contains a lot of ketchup (meaning lots of sugar). However, you can whip up your own shrimp cocktail using tomato juice mixed with a bit of orange juice, lemon juice, and a touch of vinegar to add just the right tang.
Grill the shrimp lightly to cook them properly, and insert a piece of celery into the cocktail to make it just right for your low fat cholesterol recipe list.
2) Hearty Bean Cheese Salad
When it comes to salads, there is nothing like a hearty bean and cheese salad to take the edge off your hunger. However, rather than using cheddar cheese that contains a good deal of fat, consider using Mexican white (Panela) cheese or a low-fat cheese.
Add in a cup or so of well-cooked black beans, a few tomatoes, half an onion chopped into tiny pieces, and a nice vinegar-based salad dressing to top off your delicious salad.
3) Yummy Low Fat Chicken Bake
Many people love to add a touch of oil on their chicken when tossing it in the oven, as well as coating it in a white flour breading.
However, if you want to make a good low fat chicken bake, dip your chicken in an egg white coating, and roll it in a breading made with brown flour, wheat germ, and sesame seeds.
Add olive oil for a crunchy finish, and place it in the oven to cook. Don’t forget to add a bit of pepper, but avoid the salt.
4) Healthy Summer Pasta
Rather than reaching for the Alfredo sauce for your pasta, why not make a Mediterranean summer pasta instead?
Use low fat goat cheese in penne pasta tossed in olive oil, sprinkled with basil, and a few sun dried tomatoes and chopped black olives mixed in for good measure? It is guaranteed to be a delicious pasta that will easily replace your creamy pasta choices.
5) Delicious Fruit Dessert
Dessert is the hardest time of the day for those on a low fat low cholesterol diet, as that is the time when you want to reach for the pie, ice cream, or brownies. Even if the pie contains fruit, it still has a lot of sugar and a white flour crust.
Instead, use some non-fat or Greek yoghurt as the base of your dessert, and add in a generous helping of your favorite berries. Sprinkle with a few chopped bits of your favorite dried fruits, add a few nuts, and top with a small helping of wheat germ to make your dessert tasty and healthful.
6) Tasty Natural Juice
Many people want to drink something cold and sweet when they come home, which is why they usually reach for the soda rather than a glass of water.
If you want something tasty to drink, buy a juicer and whip up an orange and carrot juice, a pineapple and celery drink, or a strawberry, mango, and parsley juice.
The combination of fruits and veggies will be perfect to quench your thirst and satisfy your sweet tooth.
7) Healthy Homemade Whole Wheat Bread
Mix up some whole wheat flour with rolled oats, natural brown sugar, yeast, salt, a bit of sterol-enriched margarine, a pinch of salt, and some water to make a dough for your own natural homemade healthy bread.
Set it in the oven to cook, and serve it with a delicious homemade soup for the perfect dinner idea.
8) Natural Tomato Pasta Sauce
Avoid purchasing pasta sauce from the store, but make your own at home.
Cut a bowl full of tomatoes in quarters or halves, and set them in a large pot to boil on the stove. Add a whole head of garlic and a full onion, and drop in some parsley for good measure. Let the sauce boil for at least 4 hours (add water occasionally to be sure it doesn’t burn), and blend once the sauce is done to have your own delicious and healthy sauce.
All these awesome recipe ideas can give you an idea of low fat ways to make your favorite foods.
Shrimp Cholesterol: How to Eat Foods for a Low Fat Low Cholesterol Diet
Following a low fat low cholesterol diet can be hard, but there are certain things that you can add to your food if you want to make it tasty as well as healthy.
Don’t know what foods you should try to add more of to your menu? Here are a few foods for a low fat diet:
- Garlic – Garlic helps to prevent clots from forming, and will help to thin out your blood (thus preventing heart problems). Adding more garlic to your dishes will also enhance all the flavors, and can seriously work on lowering your cholesterol within record time.
- Avocadoes – Avocadoes are high in fat, but it is the natural fat that is good for you. You can lower your LDL cholesterol and raise your HDL cholesterol significantly by eating even a single avocado a day, and they can make your meal more filling. Just be aware that one avocado has 340 calories, so go easy on them.
- Nuts – Nuts are the perfect topping for yoghurts, cereals, salads, and even poultry dishes, or they can just be served as a snack. They are excellent due to the fact that they contain lots of natural oils that your body needs, and will be the perfect way to cut back on your hunger.
- Legumes – Legumes aren’t just good on their own, but they make a mean salad, sauce, or filling for other dishes. They contain lots of the excellent soluble fiber that your body needs to get rid of cholesterol, and will help to fill you up without adding fat to your diet.
- Fish – The Omega 3 in fish makes it an excellent choice, particularly the fish like salmon, tuna, and sardines. Despite the fact that some of the fish is high in fat, you would do well to replace some of your meat meals with fish in order to lower your cholesterol effectively.
- Oranges – Oranges are great to help fight cholesterol, as they contain lots of the powerful antioxidant known as Vitamin C. You can cut back on your LDL cholesterol and raise your HDL cholesterol significantly just by drinking three glasses of the delicious citrus fruit juice every day.
- Prunes – These amazing dried fruits are packed with a special kind of fiber known as pectin, and this pectin helps to prevent the cholesterol from getting into your bloodstream by absorbing it while it is still in your gut. They can also add sweetness to any dish, and make excellent desserts.
These foods are excellent additions to your low fat low cholesterol diet, and you will find that they will make your meals a lot more enjoyable as well.
High Cholesterol Foods to Avoid
Not all foods are as complex as shrimp when it comes to cholesterol – some are quite simply no-goes! So what foods do you need to keep off your plate? That’s right; all the foods high in cholesterol.
Don’t know what those foods are? Here is a list of some of the foods you need to stay far away from in order to keep your cholesterol as low as possible:
- Processed Meat – If you think that regular meat is bad, imagine how bad processed meat must be. It is basically all the fat and junk meat left over after the good steaks are cut away, so processed meat is something to be avoided at all costs.
- Oily Fish – While fish like tuna and salmon are great for you (thanks to their high Omega 3 content), some of the fish in the sea contain far more oil than you need in your diet. These fish include Atlantic sardines among others, so make sure to look out for fish with too much oil.
- Fast Food – All of your favorite fast food is probably processed, deep fried, made with meat, and pretty oily or sugary. Eating these foods is like injecting little cholesterol clots directly into your bloodstream, so it is best to avoid them at all costs.
- Butter – Butter is the greasy stuff on the top of milk, and, as delicious as it is, it has no place in a diet to avoid cholesterol. Watch out for pies, cookies, and cakes that could be made with butter, as it will add to your cholesterol levels significantly.
- Egg Yolks – Egg yolks contain more than 200 milligrams of cholesterol each, and that is more than a person with high cholesterol should eat every day. The egg whites contain all the good stuff and none of the bad stuff, but the egg yolks should be cut out.
- Organ Meats – Your body produces cholesterol in your liver, and the same is true for animals. This means that liver contains lots of cholesterol, but many of the organ meats like kidney will also contain a good deal of the harmful stuff.
It may be hard to eliminate these things from your diet, but it is important that you do so. These are the foods that contain the highest amounts of cholesterol, so be sure to avoid them at all costs.
Are Your Favorite Foods High in Cholesterol?
It may be a very dismaying prospect to see all of your favorite foods on the list of foods high in cholesterol, and you may be tempted to ignore the warnings of your doctor or nutritionist when they recommend that you avoid them.
Remember that cholesterol is the silent killer, and you will never know that you have dangerously high cholesterol until it is too late.
If your doctor tells you to avoid certain foods, you have to obey the instructions if you want to stay alive. If you ignore the warnings of your doctor, you may end up dead well before your time.
It is well worth the effort to change your dietary habits, as that will help to prevent a premature death by heart attack of stroke. Even if you can no longer eat all the foods you like, you will be much better off by eating less enjoyable foods but living a much longer life.
Will Your Cholesterol and Triglyceride Lowering Diet Work Alone?
Many people look at their cholesterol and triglyceride lowering diet and think they are doing great, and in reality they are. The fact that you are eating less food that contains fats, sugar, and cholesterol is good, but diet alone will not be enough.
You are going to have to take serious steps to change your lifestyle, and one of the best ways to do so is by getting more exercise. Exercise is the key to overall health, but exercise will get rid of cholesterol more effectively than almost anything else will.
As you burn fat in your body, your metabolism will start burning all the cholesterol that it has floating around your blood. Exercise cleans out your body of all the bad fat, and thus will seriously reduce the risk of cholesterol problems.
Want to be healthy and keep cholesterol low? Get off your rear and start doing exercise today!!