Certain types of cuisine tend to inspire a little extra devotion, and seafood is one such food. Seafood is an umbrella term that refers to fish such as salmon and tuna as well as shellfish like shrimp, crab and oysters. That’s a wide range of foods, which underscores the versatility of seafood.

Versatility is one notable attribute of seafood, and diners can keep that in mind as they plan nights out on the town. Another worthy quality of seafood is its nutritional value, which is perhaps more significant than even the most devoted fish and shellfish lovers recognize.

Fish is low in saturated fat. The American Heart Association notes that fish is not high in saturated fats. In fact, the AHA recommends eating two servings of fish, particularly fatty fish like salmon, each week. Additional types of fatty fish include bluefin tuna, oysters, mussels, herring, mackerel, and anchovies.

Certain types of fish and seafood can help lower triglyceride levels. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two types of fatty acids found in fish such as mackerel and salmon that are associated with heart health. The Cleveland Clinic notes that EPA and DHA help to lower triglyceride levels, which is beneficial for a variety of reasons. According to the Mayo Clinic, high triglycerides may contribute to a hardening of the arteries or a thickening of arterial walls, a condition known as arteriosclerosis. Arteriosclerosis is a known risk factor for stroke, heart attack and heart disease.

Shellfish are high in protein and low in calories. WebMD reports that shellfish are a great source of lean protein. That’s a notable benefit, as lean protein is easily digestible and vital for muscle growth and repair. Lean protein sources also can help people feel fuller for longer periods of time, potentially reducing the likelihood that people will overeat. WebMD notes that a single, three-ounce serving of clams contains 22 grams of protein, which is more than 40 percent of the daily recommended intake for people adhering to a 2,000 calorie diet. That same three-ounce serving also contains just 126 calories.

Many people mistakenly believe that dining out will compromise their diets. However, individuals who make wise choices when dining out can enjoy delicious foods without the guilt. Various dishes that fall under the umbrella of seafood provide a delicious and healthy option when diners want to hit the town without compromising their overall health.