Prawns and Cholesterol: Are They Really Bad for Heart Health?

For many years, prawns have been unfairly blamed for increasing cholesterol levels. Many health-conscious people have been completely avoiding them, thinking that they may affect their heart health. But do prawns increase cholesterol, as has been said? The short answer is – Not quite! The way modern nutrition science has been describing it tells a completely different story, and that’s why it’s important to know the truth before you write off this nutrient-dense seafood.

In this article, we will debunk the popular myth and also explain how dietary cholesterol actually works, helping you make an informed decision about adding prawns to your diet.

Do Prawns Increase Cholesterol? Understanding the Science

Prawns do contain cholesterol. The amount of cholesterol in prawns is around 189mg per 100g, but that’s dietary cholesterol, the one we eat, which does not directly affect the blood cholesterol, the one in your arteries. 

Understanding the Different Types of Cholesterol

Before we dive deep into how prawns affect cholesterol, you need to know the types. The first one is high-density lipoprotein (HDL), also referred to as good cholesterol, which helps remove excess cholesterol from your bloodstream and support heart health. The second one is low-density lipoprotein (LDL), referred to as “bad cholesterol”, which, if present at high levels, may increase the risk of heart disease.

How Prawns Actually Affect Your Cholesterol Levels

For most healthy individuals, dietary cholesterol has minimal impact on blood cholesterol levels. ¹ It is the type of fat that is the primary driving factor. ² Prawns have a very low level of saturated fat (~0.1g per 100g), which can raise LDL cholesterol (the bad kind). They mainly contain unsaturated fats. In fact, research shows that foods high in cholesterol but low in saturated fat may actually improve your overall cholesterol profile, provided they’re consumed as part of a balanced diet.

1. They May Raise HDL

Prawns are a good source of omega-3 fatty acids, which are known to increase HDL cholesterol.³ It is a type of cholesterol that removes LDL cholesterol from your arteries. So in short, it is creating a protective measure that may reduce the risk of heart diseases and even conditions like heart failure, not vice versa.

2. They Don’t Spike LDL in Healthy Individuals

There have been multiple studies that showed that people with existing cholesterol issues did not see a significant rise in LDL cholesterol after consuming prawns.⁴ Your body is capable of regulating cholesterol production based on your dietary intake, which means that if you consume more cholesterol, your liver will produce less to compensate.

3. Context Matters: How You Cook Them

Using coconut oil to deep fry prawns and using ghee to cook them can negatively impact cholesterol levels. So the catch here is that “cooking methods” are the culprit and not the prawns themselves. Using recommended cooking methods like steaming, grilling & boiling and pairing prawns with vegetables remains the healthiest choice.

Who Should Be Cautious?

Prawns are considered to be safe for most individuals, but still, some people need to moderate their intake:

• People suffering from familial hypercholesterolemia – This is a genetic issue causing high levels of cholesterol.
• People with existing LDL cholesterol: Before adding prawns to your diet, it is highly recommended to consult your doctor.
• People who are prone to shellfish allergies: It is recommended to completely avoid it.

If you fall into any of the above-mentioned categories, it’s best to consult and take advice from a healthcare service provider before you make changes to your dietary plan.

The Bigger Picture: Prawns as Part of a Healthy Diet

Take the whole picture into consideration and not just the cholesterol content of the prawns. It contains high-quality lean protein, iodine, Vitamin B12, and selenium. These are essential vitamins and minerals important for your metabolism, immune & thyroid function. If prepared using the recommended methods and if consumed in moderation, 8-12 ounces (226 to 340 grams) is recommended by the FDA; prawns can prove to be a valuable addition to a balanced diet. In India, choose FSSAI-certified prawns to ensure quality and safe sourcing.

For a deeper dive into how prawns affect your body and overall wellness, read our benefits of eating prawns guide.

Cooking Prawns the Heart-Healthy Way in Indian Kitchens

Prawns have been a staple in coastal regions, especially in states like Karnataka, Goa, Kerala & West Bengal. They are used in common preparations like prawn curry (coconut-based dish), prawn ghee roast & tandoori prawns, which can increase the level of cholesterol depending on the cooking fats used. When talking about Indian cooking, coconut oil and ghee are used frequently, which are high in saturated fats. This means cooking methods used play a far more major role than the prawns themselves. Steaming prawns and using them in light curries or tandoori style are heart-friendly options. Always source from an FSSAI-certified supplier. In Indian markets, tiger prawns and Vannamei are both safe for regular consumption, as they are low in mercury.

Final Verdict

So does prawns increase cholesterol? Not in the way you think!

It does not affect the LDL cholesterol levels or affect the heart health of healthy individuals. What matters the most is the way it is consumed and what else is on your plate. Instead of deep-frying, steam, grill, or boil them and pair them with vegetables & make them part of your varied diet. 

The fear of prawns and cholesterol is based on outdated science. It is time to put the record straight and add prawns back on your plate.

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