Bali, known as the island of the gods, is renowned for its stunning beaches, vibrant culture, and delicious cuisine, particularly its seafood delicacies. It's not surprising that eating seafood in Bali is definitely one of the destinations for visitors when traveling. Moreover, you can enjoy seafood while accompanied by crashing waves, the sunset, or stunning natural views.

However, considering that seafood is a high-cholesterol food, excessive consumption of this food can increase the risk of health problems. Therefore, it is important to know tips for eating healthy seafood so that cholesterol levels do not increase.

Tips to Eat Seafood Healthily

With mindful food choices and cooking techniques, you can savor seafood delights in Bali while keeping your cholesterol levels in check. Here are some expert tips for enjoying seafood without worrying about elevated cholesterol levels:

1. Choose Low Cholesterol Seafood Options

Selecting seafood low in cholesterol is a crucial step in keeping your cholesterol levels under control. Opt for varieties of fish that are rich in omega-3 fatty acids and low in cholesterol, such as salmon, tuna, mackerel, and sardines. These fish not only provide essential nutrients for heart health but also help lower LDL (bad) cholesterol levels in the bloodstream.

2. Avoid Frying 

The method of cooking seafood significantly affects its cholesterol content. Avoid seafood dishes that are deep-fried in excessive oil or cooked in heavy sauces high with saturated fats. Instead, opt for healthier cooking methods such as steaming, grilling, or baking. These cooking techniques help retain the natural flavors of the seafood without adding extra saturated fats and cholesterol.

3. Be Mindful of Sauce and Seasoning Ingredients

Some seafood dishes are served with sauces or seasonings that are high in salt, sugar, or additional fats. Pay attention to the ingredients used in sauces and seasonings and request them to be served on the side or in reduced amounts. You can also ask for seafood dishes to be prepared without excessive sauces or seasonings.

4. Limit High-Cholesterol Seafood

Certain types of seafood, such as shrimp, crab, and squid, are higher in cholesterol compared to others. While these seafood options are rich in nutrients, it's essential to consume them in moderation, especially if you have a history of high cholesterol or heart disease. Choose low-cholesterol seafood alternatives more frequently to maintain a heart-healthy diet.

5. Combine With Fresh Vegetables and Fruits

Pairing seafood dishes with fresh vegetables and fruits is an excellent way to add fiber, vitamins, and antioxidants to your meal. In Bali, you'll find an abundance of fresh produce to complement your seafood dishes. Choose leafy greens like spinach, broccoli, or kangkung (water spinach), and fresh fruits such as tomatoes, cucumbers, or pineapples to create a well-balanced and heart-healthy meal.

6. Choose Naturally Seasoned Seafood Dishes

Natural seasonings like herbs, spices, and traditional spices are often healthier alternatives to commercially prepared sauces and seasonings that contain added salt, sugar, and fats. When ordering seafood dishes in Bali, opt for dishes seasoned with natural ingredients and traditional spices to reduce your intake of unhealthy additives.

7. Pay Attention to Your Portion Sizes

Controlling portion size is important for reducing cholesterol consumption. Choose portion sizes that fit your body's requirements when eating at Bali's seafood restaurants or other eateries. Stay clear of consuming too much seafood, especially if the dish is cooked with a lot of oil or salt.

If you have a history of high cholesterol levels, just consume one portion of seafood at each meal. Avoid consuming excessive amounts of seafood, especially if the dish is cooked in a way that contains a lot of fat or salt.

The most important thing is to make sure you consult a doctor first to ask whether you can eat seafood or not.

At Bali International Hospital, The Sanur, we believe that wellness is unrivaled in healing your body, mind, and soul. Hence, as one of the centers of excellence, our centre of excellence is committed to prioritizing your skin health by offering comprehensive assessments and treatments.

Our services include preventive care, early detection, diagnostics, and treatment of a wide range of health problems with unparalleled expertise and cutting-edge medical technology right in the heart of Bali.

Enjoy your favorite seafood and schedule a consultation so that you will get high-quality care that suits your needs.

References:

Kubala, J. (2021). Is Seafood Healthy? Types, Nutrition, Benefits, and Risks. Healthline. https://www.healthline.com/nutrition/is-seafood-healthy#how-to-add-it-to-your-diet

WebMD. (2023). Best and Worst Seafood Dishes For Your Health. WebMD. https://www.webmd.com/food-recipes/ss/slideshow-seafood-dishes-health

Carey, E. (2015, September 10). Is There Cholesterol in Fish? Healthline; Healthline Media. https://www.healthline.com/health/high-cholesterol/-is-there-cholesterol-in-fish#Food-and-cholesterol-levels