It's Seafood Season!

It’s no secret that Southerners love seafood, but can seafood fit into a heart-healthy diet? It sure can!

The U.S. Dietary Guidelines Advisory Committee and the American Heart Association recommend adding seafood to your diet as a good source of omega-3 fatty acids. Consumption of this healthy fat has been linked to a lower risk of heart disease, depression, stroke, Alzheimer’s and skin cancer. Seafood also is low in fat and cholesterol and rich in protein, vitamins and minerals.

Cholesterol

The U.S. Dietary Guidelines recommend limiting cholesterol in your diet to 300 mg per day. Finfish (i.e., salmon and catfish) and shellfish (i.e., crawfish and scallops) are both naturally low in cholesterol, contributing to only 3.4 percent of the cholesterol in the American diet.

Vitamins & Minerals

Seafood is a good source of vitamins, such as A, B-complex and D, as well as minerals like selenium, iodine, iron and zinc. Even after the seafood is cooked, more than 85 percent of the vitamins and minerals are retained.

Fats & Fatty Acids

The U.S. Dietary Guidelines recommend that fat be limited to 20-25 percent of total calories, with less than 10 percent of calories coming from saturated fats. Saturated fats increase levels of bad cholesterol in the body. Seafood is naturally low in fat, and the fat it does contain is healthy, polyunsaturated fat.

Sodium (Salt)

In 2010, the U.S. Dietary Guidelines lowered the suggested daily intake of sodium to 1,500 mg per day. Although raw seafood is low in sodium, the sodium content can increase quickly with preparation. And here in the South, we do love our seasoning! Also be aware that processed seafood that is canned, smoked/dried or kippered contains higher levels of sodium. Some seafood products are even injected with flavor-enhancing agents, preservatives or marinades that can be high in sodium.

For general information about nutrition, visit the USDA’s website: www.choosemyplate.gov. Consult a Registered Dietitian for guidelines and recommendations specific to your personal health condition.

Preparation is Key

With all seafood, preparation is key. Here are some seafood preparation tips to fit into a heart-healthy diet.

Nutrient	Healthy Preparation	Use in Moderation
Fat & Fatty Acids	Grilling, poaching, steaming, baking, broiling & stir-frying	Breaded and fried/deep fried
Cholesterol	Wine- or vegetable-based sauces	Egg- or dairy-based sauces
Sodium	Fish Fillets: Lemon, dill, fennel, cilantro Shellfish: Basil, chives, oregano, thyme and rosemary	Marinades or large amounts of smoked fish

4 Guidelines for Safe Seafood

1. Shellfish should reach an internal temperature of 145 degrees F.
2. Cooked shellfish should turn red and flesh should become pearly, opaque.
3. Refrigerate leftovers within 2 hours of serving or 1 hour if the environmental temperature is above 90 degrees F.
4. Keep refrigerated leftovers no more than 3 to 4 days and frozen leftovers no longer than 3 months.

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