Low-density lipoprotein is the sticky 'bad' cholesterol that builds up in arteries and causes heart attack and stroke. Optimally, your blood cholesterol LDL level should remain below 100mg/dL. Levels rising above 130mg/dL are attributed to heart disease and may be the direct result of a fatty diet. If you're trying to reduce or eliminate the high LDL foods from your diet, it's important to know what to avoid.
Eggs
As an animal product, eggs are of the highest LDL cholesterol foods. Although theories abound that eggs can also raise the HDL, or good cholesterol, an article in "The American Journal of Clinical Nutrition" cited that the entire egg will raise overall cholesterol levels and should be eaten in moderation. One boiled egg contains 225mg of LDL cholesterol. Eating a restaurant breakfast of two eggs and meat will exceed the recommended 300mg per day cholesterol limit set forth by the American Heart Association.
Meat
Organ meats, such as kidney and liver, supply a whopping 300 to 375mg of bad cholesterol in a tiny 3.5 oz serving. Like humans, the liver in animals creates a supply of cholesterol for the body to use. When you eat meat, you're also eating the animal's cholesterol supply. The human liver makes about 1,000mg of cholesterol daily; the American Heart Association suggests that a heart-healthy diet does not need any additional cholesterol from outside sources.
Dairy
Dairy products, whether from cows or goats, contain saturated fats and LDL cholesterol. Many foods are made from milk, including cheese, creams, dessert and dressings. Dairy products alone can meet the daily 200mg cholesterol allowance with LDL cholesterol. A 1-oz. serving of cream cheese with breakfast equals 27mg of cholesterol, and adding 1 oz. of cheddar at lunch adds 19mg. Low-cholesterol desserts can have as much as 20mg of cholesterol and still support that claim.
References
- American Heart Association: LDL and HDL Cholesterol---What's Bad and What's Good?
- American Heart Association: What Your Cholesterol Levels Mean
- American Heart Association: Cholesterol
- All About Lowering Cholesterol: What Are High Cholesterol Foods
- "The American Journal of Clinical Nutrition": Dietary Cholesterol From Eggs Increases the Ration of Total Cholesterol to High-Density Lipoprotein Cholesterol in Humans --- A Meta-Analysis
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