One of the ways to prevent a high blood cholesterol level is to reduce the consumption of foods that are high in cholesterol to begin with. There are common foods that we know and enjoy on a regular basis that contain a greater amount of cholesterol than others. In this article, I’d like to list and discuss a few of these commonly consumed foods.
Recommended daily cholesterol intake
Before we talk about the commonly consumed foods, let’s talk about the recommended daily cholesterol intake, it has been recommended to keep the daily cholesterol consumption below 300 mg.
Common foods high in cholesterol
Let us start with one of the common foods that we know,
I have to say I like eating eggs, especially if it’s done well. Do you know how much cholesterol is in one egg?
One large whole cooked egg has 185 mg of cholesterol.
All of this cholesterol is in the yolk of the egg, therefore, egg white is cholesterol free.
This dairy product is another popular product. Butter makes our foods tastier and is also commonly used in cooking.
One teaspoon butter (14.2 g) has 31 mg of cholesterol.
One teaspoon of margarine (14.1 g) has approximately 2 mg of cholesterol.
Margarines made from vegetables oils contain a much lower cholesterol concentration compared to approximately the same amount of butter. I agree that margarine might taste a little less exciting than butter but it is certainly a better choice if we are looking at the cholesterol level alone.
Newer margarines are free of trans-fats, low in saturated fats and high in unsaturated fats and better than older products.
This is one of the very popular food pastes in the United States and is produced from dry roasted peanuts. And interestingly, contains zero cholesterol.
A teaspoon peanut butter (16g) has 0 mg of cholesterol.
One slice of the most commonly consumed cheeses such as Swiss, Provolone, Muenster has around 19-26 mg of cholesterol.
Other cheeses such as cottage and Camembert have lower cholesterol level per one ounce of cheese compared to one slice of Swiss or Provolone cheese.
If you like cheese try to choose cottage cheese or low fat Swiss, Provolone, Muenster rather than regular full-fat variations.
As you know, chicken meat is divided into two different forms: white and dark.
Do you know which one contains a higher cholesterol level?
A hundred grams of uncooked light/white chicken (meat only) has approximately 57 mg of cholesterol and the same amount of dark chicken meat has 72 mg.
Looking at this number, you will see that the light chicken meat has a lower cholesterol level.
How about turkey meat?
Turkey also contains similar amounts of cholesterol. A hundred grams of raw light meat has 57 mg of cholesterol and the dark meat has 79 mg of cholesterol.
Turkey’s dark meat contains higher cholesterol compared to chicken’s dark meat.
There are hundreds of different forms of fish. Here in this article, let’s look at one of most commonly consumed fish, salmon.
A hundred grams of raw salmon has 46 mg of cholesterol.
Did you know that caviar has one of the highest level of cholesterol? Black caviar has about 588 mg of cholesterol per 100 gram.
Looking at beef you will see that trimming the fat from the meat itself can make a big difference.
One of the beef products with the lowest amount of cholesterol per 100 g of meat is top loin steak. The cholesterol amount in 85 g of sirloin steak is around 78 mg.
All red beefs don’t necessarily have higher cholesterol concentration compared to other meats, but to keep the amount of the cholesterol lower it is important that you choose lean meat over fatty ones.
I want to emphasize that t is important to look at the total benefits or harms of a food to your body and not only on cholesterol level of that specific food that is why knowing your nutrition is one of the major ways in achieving better health.
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