Cholesterol is a soft, waxy substance that comes from the food you eat, although your body naturally makes a small amount. This compound helps the body produce hormones, bile acid and vitamin D, according to the New York Times Health Guide. Cholesterol is present in a variety of foods, especially meat. According to the American Heart Association, people who need 2,000 calories per day should eat no more than 6 oz. of lean meat a day.
Chicken Breast
Chicken breast without skin is lean meat, low in saturated fat, according to the American Heart Association. A 3.5-oz. piece of chicken breast contains 85 mg of cholesterol and 1.2 g of saturated fat, according to Carol Rinzler in the book "The New Complete Book of Food." The American Heart Association recommends a daily cholesterol intake of 300 mg or less for a 2,000 calorie diet.
Fish
Whether fish is fatty or lean, it is still low in saturated fat thereby limiting cholesterol production by the body, according to the American Heart Association. Fatty fish actually contains omega-3 fatty acids that are polyunsaturated and help to lower cholesterol. Dayle Hayes and Rachel Laudan, in their book "Food and Nutrition," recommend eating salmon, mackerel, herring and sardines no more than twice a week for their cholesterol-lowering properties.
Turkey
Eating fresh turkey, not processed luncheon meat, is low in saturated fat and cholesterol. Rinzler notes that 3.5 oz. of light meat turkey contains 69 mg of cholesterol and only 1 g of saturated fat. Rinzler recommends broiling or roasting the turkey without the skin. Additional nutrients include B vitamins, zinc and magnesium.
References
- New York Times Health Guide: Cholesterol
- Mayo Clinic: How Meat and Poultry Fit in Your Healthy Diet
- American Heart Association: Cooking for Lower Cholesterol
- "The New Complete Book of Food"; Carol Rinzler et al.; 2009
- "Food and Nutrition"; Dayle Hayes and Rachel Laudan; 2008
