All bodies naturally produce cholesterol, an essential compound used to make cell membranes and in the synthesis of certain hormones and vitamins. The liver produces most of the body's cholesterol while some is ingested from dietary sources. Dietary cholesterol is only found in foods from animal sources. Maintaining appropriate cholesterol levels is essential for good health. High levels of bad cholesterol in the blood increase the risk of heart disease and associated problems. Interestingly, "Harvard School of Public Health" states that dietary cholesterol has only a modest impact on blood cholesterol levels in most people, while some are very sensitive to cholesterol ingested from food sources.
Organ Meats
Organ meats are the richest sources of dietary cholesterol. The brains of beef, pork, lamb and veal are near the top of the list. Animal livers, kidneys, giblets and other organs are also sources of dietary cholesterol. Some fish roe, commonly known as caviar, is also rich in cholesterol.
Egg yolks
Egg yolks are also inherently high in dietary cholesterol. According to CholesterolDatabase.com, dried egg yolk is second highest in cholesterol when compared to raw beef brains. The cholesterol in a whole egg is solely attributed to the yolk, as egg white contains no cholesterol.
Shellfish
According to "Yale-New Haven Hospital", shellfish are rich sources of dietary cholesterol. Lobster, shrimp, crabs, mussels, clams and oysters are several examples which should be limited where dietary cholesterol is a concern. Although these foods are relatively lower in cholesterol than some meats, they are frequently prepared in ways which greatly enhance both the saturated fat and cholesterol content. For example, cooked lobster is often served with melted butter.
Dairy Products
Most dairy products contain some dietary cholesterol. The detrimental effect of dietary cholesterol is enhanced by high levels of saturated fat, which is abundant in high-fat dairy products. Butter, whole milk, cheeses, ice cream, heavy cream and full-fat yogurt are just a few examples of dairy products high in both saturated fat and cholesterol.
Meat and Poultry
All animal products contain cholesterol and some have much more than others. In general, fatty cuts of meat from beef, pork, lamb and veal contain the most cholesterol. However, duck, chicken, turkey and other poultry are also rich in cholesterol. Bacon and prepared lunch meats like bologna, salami and liverwurst, are examples of cholesterol sources as well.
Fish
All fish are sources of some dietary cholesterol. However, cold-water fish like salmon, mackerel, tuna, halibut and sardines are rich sources of heart-healthy omega-3 fatty acids. ClevelandClinic.org states that it is ideal to include 6 ounces of oily fish in the diet per week.
