4. Fish is rich in Omega 3 Fats

The Value of Fish was recognized long before scientific studies proved the point. It has been seen as "brain food" and fish oil reduces the chances of heart problems and helps prevent hyperactivity in children, and is useful in treating depression, lowers aaggression under stress and eases pain from arthritis. The role, fish oil may play in fighting cancer, especially breast cancer is also under investigation.

Oily fish like salmon, kippers and tuna are especially beneficial. The importance of the oils lies not only in the protein, vitamin A - good for vision, hair, eyes and nails - vitamin D - good for teeth and bones - and trace elements such as phosphorus and iodine, but also in the large supplies of polyunsaturated fatty acids known as omega-3. This seems to help protect against heart disease by lowering levels of plasma triglyceride, which is associated with high cholesterol.

Seafood lovers don’t need to give up cholesterol-laden lobster and shrimp just because the cardiologist said so. Most shellfish whether mussels, crab, clam, lobster, oyster, shrimp or scallops, are naturally low in total fat and saturated fat, but high in cholesterol content. But nutritionists say that it can still fit into a heart-friendly diet.

The American Heart Association recommends consuming no more than 300mg of cholesterol each day. In addition, it recommends that women consume no more than 50-60grams of total fat per day with less the 20grams of fat coming from saturated fat sources. Men are advised 60-70 grams of total fat per day with less than 24grams of saturated fat. “The good news is that one portion-about 100gm of most shellfish can easily fit within these guidelines,” .

Of course, portion control is the key. “If you consume double the recommended portion of shellfish, you naturally double the cholesterol intake. So you must avoid other cholesterol sources such a egg yolks, organ meats, meat, poultry and dairy products,” says Khosla.