Cholesterol and saturated fats are found in animal products, according to the American Heart Association. When we speak of cholesterol in this sense, we are discussing the harmful LDL (low density lipoprotein) variety. LDL and saturated fats are known to cause a number of cardiovascular problems, such as clogged arteries, restricted blood circulation and irregular heart beat.
Protein Sources
A variety of meats contain cholesterol and saturated fats. Red meats, along with their organs, contain larger amounts of these components. Red meats include beef, lamb, pork and veal. The American Heart Associations states that some cuts of red meats, such as prime rib and spare ribs, contain larger amounts of harmful cholesterol than leaner cuts. The more strips of white fat you can see as part of your red meat, the higher its saturated fat content. Organ meats are rich in these components. Liver, heart, tripe, gizzards and kidneys are examples of organ meats.
Processed meats such as bologna, hot dogs, liver sausage, salami and deli cuts are notable as foods containing these components. These foods also contain a variety of additives and preservatives that can adversely affect your health.
Poultry contains cholesterol and saturated fats. Duck, according to the USDA, contains higher levels of cholesterol than other types of poultry. Even though chicken and turkey contain less saturated fat than red meats, they still contain a significant amount.
Seafoods are classified as lean protein, but are also included in this category of foods because they contain some saturated fats and cholesterol. Shellfish, according to the USDA, contains more cholesterol than fish. Shellfish includes clams, crabs, shrimp, lobster and oysters. As far as seafood is concerned, fish contains the lowest amount of saturated fats, according to the American Heart Association. Examples of fish include herrings, mackerel, trout, tuna and salmon. For heart health, it is recommended you eat at least three 3 oz. servings of fish weekly, according to the Mayo Clinic.
Dairy Foods
Dairy foods are considered animal-based foods. The whole fat versions contain larger amounts of harmful cholesterol and saturated fats than the lower fat versions. Lower fat versions include 1 percent, skim and nonfat varieties.
Examples of dairy foods include milk, ice cream, cream, yogurt, cottage cheese and hard cheeses. Eat only the egg whites if you are monitoring your cholesterol intake because the yolk contains 200mg of harmful cholesterol, according to the USDA.
Fried Foods
According to the American Heart Association, deep-fried and fried foods usually contain large amounts of unhealthy components. If you are following a heart healthy diet, limit or avoid these foods. Deep-fried foods include french fries, fruit pies, fast foods and a variety of other commercially prepared foods. Any food fried in oil can fall into this category.
Processed Foods
Your supermarket shelves are stacked with processed foods that are high in harmful cholesterol and saturated fats. Processed foods include breakfast cereals, boxed foods, canned foods, frozen foods, breads and crackers.
Commercially prepared baked goods, according to the Mayo Clinic, are especially harmful. These cholesterol and saturated fat-rich foods are known to increase harmful cholesterol levels while decreasing beneficial cholesterol levels. Items include brownies, cakes, pies, croissants, muffins, pastries and doughnuts.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Mayo Clinic
Member Comments