Cholesterol is found in all varieties of animal protein. However, the specific levels of cholesterol in different cuts and varieties of meat can vary. According to the American Heart Association, those who are following a low-cholesterol diet should focus on incorporating more heart-healthy meats into their diet and eat fatty, high-cholesterol meats rarely, if ever.
Cholesterol in Meat
According to the book, "American Heart Association Low-Fat, Low-Cholesterol Cookbook," all cholesterol in our diet is derived from animal products. Plant-based foods do not contain cholesterol. Most fish, poultry, pork and beef cuts contain less than 50 mg of cholesterol per 100 g of food, according to the U.S. Department of Agriculture, or USDA.
Lean Meats
Lean meats, though they still contain cholesterol, are the best choice for a heart-healthy diet. They have the lowest amounts of cholesterol and artery-clogging saturated fat. Smart options include white-meat chicken and turkey, as well as most varieties of fish. According to the USDA Nutrient Data Laboratory, 100 g of boneless, skinless chicken breast tenders contains 41 mg of cholesterol. Likewise, 100 g of boneless, skinless turkey breast meat offers 43 mg of cholesterol. Light, flaky whitefish is also a good choice. Flounder, for example, only has 45 mg of cholesterol per 100 g of fish.
High-Cholesterol Meats
A few meats rank higher in cholesterol content than most. If you're following a low-cholesterol diet, avoid organ meats--they tend to be high in cholesterol. The USDA says that 100 g of beef liver contains 76 mg of cholesterol. Chicken gizzards have 240 mg of cholesterol per 100 g. Though shellfish is low in calories and saturated fat, some varieties also offer quite a bit of cholesterol. Shrimp, for example, packs in 126 mg of cholesterol in a 100-g serving.
Considerations
If you are concerned with the cholesterol content of meat, experts at the Mayo Clinic suggest that you substitute vegetable protein. Veggie burgers cook up on the grill as easily as beef burgers. Legumes, such as lentils and beans, are filling and cholesterol-free.
Expert Insight
It's debatable how much the cholesterol in meat affects your total blood cholesterol levels. The American Heart Association says that many studies have shown that a high-cholesterol diet results in higher blood cholesterol. However, the total increase varies widely from person to person. When it comes to meats, the American Heart Association says it's more important to stick to low-saturated-fat fare, specifically lean poultry and fish, if you're concerned about your overall heart health.
References
- American Heart Association: Cooking for Lower Cholesterol
- "American Heart Association Low-Fat, Low-Cholesterol Cookbook"; American Heart Association; 2008
- USDA Nutrient Data Laboratory: USDA National Nutrient Database for Standard Reference
- MayoClinic.com: 8 Steps to Prevent Heart Disease
