We’ve all heard that certain foods are bad for our cholesterol levels. But did you know that the cholesterol found in these foods doesn’t actually have a significant impact on the cholesterol in your blood? It’s true! Most of us consume less than 300mg of cholesterol per day, which is a small amount compared to the saturated fats we consume. Although cholesterol is mainly produced in the liver, it can also be found in animal-based foods such as eggs, shellfish, meat, and dairy products.
Should I Cut Down on Dietary Cholesterol?
You might be surprised to learn that most people don’t actually need to worry about cutting down on dietary cholesterol. So, go ahead and enjoy those eggs and shellfish! What’s more important is to reduce the consumption of foods that contain saturated fats. These fats can affect how your liver handles cholesterol, potentially raising your blood cholesterol levels. To protect your heart, try replacing saturated fats with healthier unsaturated fats.
It’s worth mentioning that individuals with familial hypercholesterolaemia (FH), high cholesterol, or those at high risk of cardiovascular disease should limit their daily cholesterol intake to no more than 300mg, ideally less than 200mg for FH. While dietary cholesterol has only a minor effect on blood cholesterol, it’s wise for individuals with high cholesterol and FH to avoid excessive consumption of cholesterol-rich foods.
Foods High in Cholesterol: What to Watch Out For
All animal-based foods contain some cholesterol. However, by reducing your intake of animal foods high in saturated fats, you can also keep your cholesterol levels in check. Here are some examples of foods that contain cholesterol and are high in saturated fat:
- Full-fat dairy products like milk, cheese, yogurt, and cream.
- Animal fats such as butter, ghee, margarine, lard, suet, and dripping.
- Fatty meat and processed meat products like sausages.
But don’t worry, there are also cholesterol-containing foods that are low in saturated fat. These include eggs, some shellfish, liver, liver pate, and offal. For most people, there’s no need to cut down on cholesterol from these foods. However, individuals with FH, high cholesterol, or those at high risk of cardiovascular disease should exercise caution and monitor their intake of these foods.
How Much Cholesterol is in Certain Foods?
Here’s a breakdown of the cholesterol content in some common foods:
Food | Cholesterol (mg) per Portion |
---|---|
Eggs | 256mg, 240mg, 200mg, 185mg |
Liver | 430mg, 370mg, 380mg, 260mg |
Liver Pate | 68mg |
Kidney | 410mg, 315mg |
Heart | 267mg, 210mg |
Shellfish | 210mg, 72mg, 169mg, 275mg |
As you can see, some shellfish, such as cockles, mussels, oysters, scallops, and clams, are low in both cholesterol and saturated fat. You can enjoy these guilt-free!
A Word About Eating Liver
Liver is a lean meat that is high in cholesterol but low in saturated fat. It’s packed with essential vitamins and minerals like iron, copper, zinc, and vitamins A, B, and D. While liver is generally a healthy food choice, it’s important not to consume too much of it due to its high vitamin A content. Excessive vitamin A intake can cause health problems for some individuals.
The government recommends limiting liver or liver pate consumption to no more than one portion per week. If you do eat liver, avoid supplements containing retinol (vitamin A). Pregnant or planning-to-be pregnant individuals should completely avoid liver, liver pate, and retinol-containing supplements. Women who have gone through menopause should limit liver consumption to no more than once a week.
Foods That Don’t Contain Cholesterol
It’s worth noting that cholesterol is only found in animal-based foods. Plant-based foods like fruits, vegetables, grains, seeds, nuts, beans, peas, and lentils are completely cholesterol-free. Adding more of these foods to your diet can have a positive impact on your overall health.
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