15 Foods High In Cholesterol
Watching your cholesterol levels and have been told that you should stay away from foods that are high in cholesterol? Here is a small list of 15 that you may want to try and eliminate or at least cut down a bit.
Cholesterol occurs naturally in the body and is actually important for several of our bodies’ functions. Cholesterol synthesizes many of the body’s hormones, makes cell membranes and Vitamin D. Blood cholesterol is essentially a waxy fat found in the blood. There are two types of cholesterol: LDL and HDL. The low-density lipoprotein (LDL) is the negative type of cholesterol. High levels of LDL causes unhealthy build-up of cholesterol plaque on artery walls, which can lead to coronary disease. The high-density lipoprotein (HDL) is seen as the positive cholesterol. The HDL carries the LDL away from the artery walls when levels are properly maintained.
Cholesterol is already in our blood, but it can also enter the body by way of food. The cholesterol present in foods is absorbed via the intestines, which is then added the the cholesterol our liver already produces. If your cholesterol levels are too high, it is best to know which foods contain the most cholesterol and minimize consumption. A good rule to remember is that cholesterol comes mainly from animals. Keep in mind that some foods, although may contain high amounts of cholesterol can also be good sources of protein, carbohydrates, fatty acids and other important nutrients. These foods need not be completely eliminated from your diet, however, portion control is necessary.
Here is a list (not comprehensive) of foods that are known for being high in cholesterol.
1) Eggs – cholesterol is found mostly in the yolk
2) Liver
3) Other organ meats (brain and kidney)
4) Duck and/or Goose
5) Chicken and Turkey (the skin)
6) Shrimp
7) Pork
Beef (leaner cuts are lower in cholesterol)
9) Ice Cream
10) Butter
11) Whole-Milk dairy products (cheese and yogurt)
12) Cream Cheese
13) Fast Food Breakfast
14) Palm and Coconut Oil
15) Sponge Cake
Based on a 2000 calorie diet, the RDV or recommended daily value of cholesterol is less than 300 milligrams. Keeping your number down is hard to do when you don;t pay attention to what you eat everyday. For example, a scrambled egg yolk can contain up to 465 milligrams of cholesterol alone. Just by eating one egg at breakfast, you’ve overshot your RDV. Try eating just the egg whites. One way to keep your cholesterol levels normal is to reduce your overall fat intake on a daily basis to 20-35% of your total calories. Healthy fats found in nuts, fish and vegetable oils are better for you than foods high in saturated fats. Increase your daily consumption of vegetables and fruit, preferably in their whole form. Choose whole grains over white grains (brown rice over white for example).
Reducing your cholesterol levels is just a matter of reducing bad cholesterol containing foods and adding those that are healthier. Along with good nutrition, exercise is also key to keeping a positive cholesterol level.
