Consuming foods and beverages containing cholesterol can contribute to an increase in your total blood cholesterol levels. Limiting or avoiding these sources of cholesterol in everyday eating can help maintain a healthy cholesterol balance. Cholesterol is consumed in products of animal origin, not plant-based products. However, keep in mind the total amount of fat consumed daily, especially saturated or trans fatty acids, also contributes to the increase blood cholesterol levels. An expansive listing of cholesterol and saturated fat in foods and beverages is available at the USDA National Nutrient Database.
Fried Foods
Fried foods are a major contributor to the saturated and trans fatty acid intake in many American diets. These unhealthy fats can raise blood cholesterol, clog arteries and promote heart disease. When planning a heart-healthy diet, fried foods should rarely be on the menu. For an individual who consumes a 2,000 calorie diet, less than 16g of saturated fat are recommended daily.
Examples of fried foods contributing saturated fatty acids:
French fries, medium size - 2.5 g
Fried chicken breast, skin and meat - 7.5 g
Onion rings, 8 pieces - 7 g
Mozzarella sticks, 6 pieces - 13 g
High Fat Meat
All animal products contain cholesterol. Eating foods with cholesterol and saturated or trans fatty acids can cause an increase in cholesterol. High fat cuts of red meat quickly add up the cholesterol saturated fat count for the day. Ground chuck can contribute 5g of saturated fat and 76mg of cholesterol per 3 oz. One bratwurst can contain more than 8g of saturated fat and 63mg of cholesterol. Organ meats, such as liver, contain a negligible amount of saturated fat, but add over 300mg of cholesterol in just 3 oz.
Full Fat Dairy Products
Dairy products contain significant amounts of both cholesterol and saturated fat. Eight ounces of whole milk contributes 5g saturated fat and 30mg cholesterol. One cup of chocolate ice cream packs on 15g of saturated fat and 90mg of cholesterol. Don't forget, in every 1 oz serving of whole milk cheese you can eat 6g of saturated fat and 30mg of cholesterol. Choosing low fat or nonfat dairy products can significantly reduce the amount of saturated fat, but only slightly changes the amount of cholesterol in each product.
Hydrogenated Oils
Foods or beverages produced with hydrogenated oils contain saturated and trans fatty acids. Avoid products made with palm kernel oil or shortening to eliminate two major sources of fats that will raise your cholesterol. Examples include donuts, pie crust made with shortening or butter, fried chips or salty snacks, and crackers made with partially hydrogenated oil.
