High Cholesterol Foods

Has your Doctor said avoid high cholesterol foods?

If you have been advised by your doctor to lower your cholesterol then you should avoid high cholesterol foods. You will get off to a good start if you appreciate that cholesterol is not the same as fat. The example we quote to illustrate this is Peanut Butter. As we all know Peanut Butter has a very high fat content but did you know it has no cholesterol.

If you have high cholesterol then there are several possible causes but it is quite likely that if you have been advised to reduce your cholesterol then the cause may be in your diet. You may be consuming too many high cholesterol foods.

High cholesterol foods contain:

§ – saturated fat – this category of fat is found mostly in animal products
§ – cholesterol – which is found in foods that originate from animals

Some of the cholesterol in your blood that is known as LDL ‘bad cholesterol’ is increased by saturated fat more than any other ingredient in your diet. Eating too much saturated fat is the main reason for high cholesterol levels and heart attacks.

High Cholesterol Foods and Your Liver

Trying to identify what to eat and what not to eat can prove difficult and tiresome. If you concentrate on significantly reducing the saturated fats in your diet this will go a long way to reducing your cholesterol levels. To explain; if you only eliminate foods with high cholesterol and do not pay attention to reducing saturated fats then the saturated fats in your food will make your liver manufacture more harmful cholesterol

Cholesterol is a fundamental part of animal body cells so any food that that has been manufactured from animals will contain cholesterol. Common examples will be eggs, cheese, milk, poultry, fish and meat.

Foods that do not contain cholesterol are usually foods that have a plant origin. Examples would be fruits, vegetables, vegetable shortenings, nuts and oatmeal.

As a benchmark the American Heart Association recommends a food cholesterol intake limit of 300mg per day [average].

Table of Cholesterol content with values over 80mg per 3.5 ozs

Food Type	Cholesterol mg per 3.5 ozs	Food Type	Cholesterol mg per 3.5 ozs
Beef – prime rib – lean only	81	Chicken – roasted – no skin	85
Beef – lean & fat	86	Turkey- dark meat	85
Beef – ground – extra lean	84	Catfish – breaded – fried	81
Beef – regular	90	Salmon – baked	87
Pork – loin – lean only	81	Shrimp – breaded – fried	177
Pork – lean & fat	84	Shrimp – boiled	195
Pork – bacon	85	Eggs – 2 whole eggs	548
Lamb – lean only	122	Egg – 6 yolks	1602
Lamb – lean & fat	122	Cheese – cheddar	107
Veal Cutlet	128	Cheese – swiss	93
Duck	89	Cheese – cream	111
Chicken – fried with skin	167	Cream	137

Source: Human Nutrition Information Service. 1976-1987. Composition of Foods. Handbooks 8-1 through 8-16. Washington, D.C.: U.S. Dept. of Agriculture.

High Cholesterol Foods – lifestyle changes to consider that should help to reduce your blood cholesterol levels:

§ – Regular Exercise – a brisk 30 minute walk each day. Exercise increases the HDL Cholesterol levels and reduces LDL Cholesterol levels in the body.

§ – Stop smoking.

§ – If you have diabetes try and control your blood sugar levels. High blood sugars are associated with an increased risk of atherosclerosis.

§ – If necessary, limit your alcohol intake to no more than one or two drinks each day. Avoid binge drinking.

§ – Reduce weight if necessary – excess weight may contribute to raised blood LDL Cholesterol levels.

§ – It is not wise to stop eating dairy products completely just to lower your cholesterol. There are nutrients within dairy products that form part of a balanced diet necessary to your body i.e. calcium. There are many low-fat alternatives that are perfectly acceptable.

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Any information provided on this site is to be used for educational and information purposes only. It should never be substituted for the medical advice from your own doctor or other health care professional. Please, always consult your doctor or health care specialist if you are in any way concerned about your physical wellbeing.