Cholesterol is a soft waxy substance that is found naturally in the blood and is essential for the body to function properly. However, too much cholesterol can have damaging effects. Excess cholesterol can increase the risk of heart disease by narrowing and blocking arteries, according to the National Heart Lung and Blood Institute (NHLBI). To avoid heart disease, the American Heart Association recommends daily physical activity, a diet low in saturated fats and eating less than 300 mg of cholesterol each day.
Dairy and Eggs
Choose low-fat dairy products to reduce saturated fat and cholesterol. Low fat milk has 10 mg for an 8 oz. serving whereas whole milk has 35 mg. Low fat cheeses include part-skim mozzarella and low-fat cheddar, which contain about 15 to 20 mg for a 1 oz. serving. Another dairy option that is also very high in protein is low-fat cottage cheese, which has 10 mg cholesterol for a 1/2 cup serving. One whole egg contains 212 mg of cholesterol, which is nearly the entire allotment of cholesterol for the day. To maintain a heart healthy diet, the American Heart Association recommends reducing cholesterol from other sources such as dairy and meat if eggs are eaten frequently. Another option for those who want to enjoy the benefits of eggs while limiting cholesterol is to eat only egg whites, which do not contain any cholesterol.
Beef and Pork
Pork tenderloin, which is also one of the leaner forms of red meat, contains about 60 mg for a 3 oz. serving, while ham contains 80 mg. Although tasty and a favorite at American barbecues, beef or pork ribs contain a high cholesterol count of 100 mg for a 3 oz. serving. A 3 oz. serving of ground beef has 78 mg cholesterol for a 70-percent lean cut, however choosing the 95-percent lean reduces the cholesterol to 65 mg. Organ meats are some of highest in cholesterol, containing 375 mg for 3 oz. Leaner forms of red meat include those labeled round, chuck or loin.
Poultry
Chicken and turkey both contain a similar cholesterol count of 55 mg for 4 oz. of white meat and 72 mg for dark meat. Even though the cholesterol count doesn't vary much between skinless or with skin, the amount of saturated fat is much less in skinless meat.
Seafood
The American Heart Association recommends eating fish at least two times per week even though some, such as shellfish, contain high levels of cholesterol. Shellfish includes crab, lobster, clams and shrimp and these range between 50 to 100 mg per 1/2 cup serving. However, all seafood, even shellfish is very low in saturated fat. The American Heart Association also claims that recent research shows that fish high in omega 3's, such as salmon, herring, or sardines can actually lower cholesterol and reduce the risk of heart disease.
Fats and Oils
Cholesterol is found only in animal-based products, so fats and oils from plant-based sources will not contain any cholesterol. Olive, canola and vegetable oil are all plant-based and animal-based oils such as shortening or lard contain 7 mg for 1 tbsp. Margarine contains zero grams of cholesterol since it's made with vegetable oil, whereas 1 tbsp. of butter contains 31 mg. Even though margarine has a significantly less cholesterol than butter, it is equally high in saturated fat and calories and should still be limited.
