Cholesterol Foods - The Choice Is Yours. Better To Eat Foods Low In Cholesterol Content For Your Health..
Overview : Cholesterol Foods
The Cholesterol Content of Foods
Cholesterol is found only in foods that come from animals, such as, dairy products, meat, poultry and fish. The cholesterol content of the following foods is zero: beans, breads, cereals, fruits, pasta, rice and vegetables.
The American Heart Association recommends to eat not more than 300 mg of cholesterol per day. This is because the cholesterol content of food increases the level of cholesterol in the blood and high blood cholesterol levels increase the risk of heart disease.
Eat less of these
Foods with excessive cholesterol content should be eaten sparingly. One serving of
Coconut custard pie has 837 mg of cholesterol
Whipped cream has 326 mg of cholesterol
Chicken gizzards 283 mg of cholesterol
Cream cheese cake 163 mg of cholesterol
Chicken liver 158 mg of cholesterol
Chocolate eclair 145 mg of cholesterol
Sweetbreads 132 mg of cholesterol
Eggs have high cholesterol content, but all the cholesterol is in the yolk. One egg has 274 mg of cholesterol. But it has been proven that eating two eggs a day over a period of time have no significant increase of serum cholesterol.
Deep cold-water fish usually have less cholesterol than other fish because they have omega-3 fatty acids. Fatty acid is a polyunsaturated fat that is beneficial to your health.
Mackerel has 33 mg of cholesterol per serving
Herring has 24 mg of cholesterol per serving
Halibut has 14 mg of cholesterol per serving
Salmon has 10 mg of cholesterol per serving
Shellfish are often loaded with cholesterol:
192 mg per serving for shrimp
170 mg per serving for oysters
162 mg per serving for crab
123 mg per serving for lobster 101 mg per serving for clams
Reducing Dietary Fat and Cholesterol
It is advisable to note that meat, poultry and fish have far more cholesterol content when fried than boiled, baked or steamed. Try eating yogurt, sherbet or ice milk instead of ice cream.
Rich ice cream has 88 mg of cholesterol per serving
Ice milk has 13 mg of cholesterol per serving
Sherbet has 14 mg of cholesterol per serving
Plain yogurt has 14 mg of cholesterol per serving
Warning About Foods With Low Cholesterol Content
Foods with low cholesterol content are unhealthy if they have high levels of saturated fat. These fat becomes cholesterol in the body. Every oil has zero cholesterol, but is 100 percent fat. Coconut and palm kernel oils are mostly saturated fat while cod liver, corn, cottonseed, olive, peanut, safflower, soybean and sunflower oils are mostly unsaturated fat.
Foods with little cholesterol and lots of saturated fat include apple pie, avocados, cashews, cherry pie, chocolate, coconuts, corn chips, donuts, granola, peanut butter, shortening and sweet rolls.
When we talk about cholesterol foods we are talking about animal meat because plants do not contain cholesterol. According to a food survey, an American adult consumes 190 to 345 mg of dietary cholesterol per day. It is said that an increase of dietary cholesterol intake by 100 mg per day will increase total serum cholesterol concentration by 0.05 to 0.1 mmol/L, 80 per cent of that increase being in LDL cholesterol.
Cholesterol is a sterol that is essential for normal functioning of the body. But, when its level in the blood rises beyond the normal range it causes health complications. One of the causes of high serum cholesterol is consumption of foods high in cholesterol. One approach to acheive and maintain normal serum cholesterol level is to avoid or reduce intake of high cholesterol foods.
Several studies have shown that diets low in saturated fat and/or high in polyunsaturated fat reduce the accumulation of cholesterol in the blood due to dietary sources.
Human body is capable of meeting its cholesterol requirements by synthesizing cholesterol.
List of the Top 10 Foods High in Cholesterol Content
Top 10 common foods with the highest cholesterol food content.