A Cajun seafood boil is a well-loved tradition in the South. Loaded with shrimp, crab, crawfish, and hearty veggies like corn, potatoes, and mushrooms, this dish brings people together. But if you’re being conscious of your cardiovascular health, is a seafood boil healthy? Are there ways to make this seasonal tradition healthier? With these tips from your local cardiologists at Cardiovascular Institute of the South, you can still enjoy seafood boils and other seasonal traditions without compromising your health.
Is a Seafood Boil Healthy?
Yes, a seafood boil can be healthy! However, this depends on preparation and ingredient choices.
The seafood itself is nutritious and low in fat. Shrimp and crawfish provide protein, omega-3 fatty acids, and essential vitamins and minerals, like vitamin B12 and magnesium. Additionally, adding lots of veggies to the boil can add even more health benefits.
Know the Health Risks
High Sodium
The traditional use of salty seasonings and processed sauces can raise sodium levels. While your body needs some sodium to function, excess amounts can lead to:
- High blood pressure
- Heart disease
- Stroke
- Kidney disease
- And more
The daily FDA-recommended amount of sodium is 2,300 mg. However, the CDC states that Americans take in over 3,300 mg every day. Traditional seafood boils can range from 900 mg of sodium to over 1,800 mg per serving. This means that one serving of a seafood boil could pack more than half of your daily intake into a single meal. If you consume more than the recommended portion size, you could exceed your daily intake.
The Dangers of Eating Crawfish
While crawfish can be a healthy source of protein and nutrients, excessive consumption or improper preparation may pose risks. Crawfish are naturally high in cholesterol, which can be a concern for individuals with pre-existing heart conditions or those monitoring their cholesterol levels. High cholesterol can increase your risk of clogged arteries, stroke, and more.
Additionally, if not cooked or stored correctly, crawfish can harbor harmful bacteria, like Vibrio or Salmonella. Consuming this bacteria can cause shellfish poisoning, stomach pain, fever, and even life-threatening symptoms.
To avoid the dangers of eating crawfish, make sure to:
- Always buy your seafood from a reputable source.
- Store your crawfish in a safe, clean, refrigerated environment.
- Thoroughly cook your raw seafood to kill potential bacteria. To be safe, bring your crawfish’s internal temperature up to 145 degrees for about 15 seconds.
3 Tips for a Healthier Crawfish Boil
If you want to enjoy a crawfish boil without compromising your health, a few simple adjustments can make all the difference. Follow these tips to savor the flavors while keeping your well-being in check.
1. Go for a Low-Sodium Seafood Boil
Instead of using sodium-rich boil seasoning, search for lower-sodium bags or liquid boil. Liquid seafood boils often have fewer preservatives and sodium than traditional powdered boils, so make sure to compare nutrition facts at your local grocery store.
If you’re mixing your own seasonings, go easy on the salt as you boil. Instead, adjust the flavor with additional herbs and spices like red pepper, garlic powder, and lemon juice. You can also take this a step further with no-salt-added seasonings.
2. Go Heavy On the Veggies
Adding more vegetables to your seafood boil is an excellent way to boost its nutritional value. Vegetables such as corn, potatoes, mushrooms, and green beans are rich in vitamins, minerals, and fiber, which support overall health and digestion. They also add great flavors and textures to your boil without relying on excessive salt or fats.
3. Drink Lots of Water
Staying hydrated is essential for overall health. Drinking plenty of water helps your body process the rich flavors and seasonings, aiding digestion and preventing bloating. Drinking plenty of water also balances the boil’s sodium content, supporting heart and kidney health. By staying well-hydrated, you can enjoy this meal while balancing the sodium.
The daily water recommendation for men is about 15.5 cups and about 11.5 cups for women. However, if you consume extra sodium, you should drink even more than the recommended amount.
Bonus Tips for Crawfish Season
Fast for Lent
Lent lasts 40 days, from Ash Wednesday to Easter, and is a time for reflection and fasting. Beyond its spiritual significance, fasting can also benefit your health! Cutting out unhealthy foods and alcohol can reduce calories, promote weight loss, and boost well-being.
Giving up processed foods, fat- or sugar-heavy drinks and snacks, and fried foods can decrease the risk of heart-related issues and even benefit your mental and emotional health.
Choose Alternatives to Deep-Frying
Fried seafood, fish, and fries are Southern favorites, but they’re often loaded with fat, cholesterol, calories, and potentially harmful compounds from deep-frying. These factors can increase your risk of heart attack and heart disease.
Want healthier meals without losing flavor? Bake your protein with olive or avocado oil, add bold spices, and pair with roasted veggies for a nutritious, satisfying dish. You can also sear your fish in a frying pan with olive oil and seasoning, or try air-frying your fish if you’re craving a crispier texture.
Remember — always consult a healthcare professional for personalized dietary advice, as individual nutritional needs may vary.
Try These Healthy Seafood Boil Recipe Tips
To make a seafood boil healthier:
- Use fresh herbs and spices instead of sodium-heavy seasoning mixes.
- Throw sweet potatoes into your boil instead of white.
- Add more vegetables like cauliflower, zucchini, or carrots for extra fiber.
- Limit high-calorie sides like bread and fried items.
With these easy adjustments, you can enjoy a seafood or crawfish boil while still supporting your health.
Protect Your Health With World-Class Cardiologists
You can continue enjoying seafood boils without compromising your heart health. With a few healthy changes, you can still enjoy a seasonal tradition.
Make sure to keep up with visits to your heart doctor at Cardiovascular Institute of the South. Our cardiologists and specialists are here to help you understand risk factors, make positive lifestyle changes, and keep your heart strong and healthy.
Request an appointment with us today! We look forward to helping you laissez le bon temps rouler, the healthy way.