Dietary cholesterol was previously believed to be the main culprit in elevated blood cholesterol and the associated increased risk of heart disease. While it is now known that saturated fat affects blood cholesterol to a greater degree than dietary cholesterol, it is still important to limit your cholesterol intake. Most people should consume no more than 300 mg per day, while those with high cholesterol or heart disease should consume less than 200 mg per day.
Meat, Poultry and Fish
Meat, poultry and fish are among the foods highest in cholesterol. One cup of cooked chicken giblets, for example, contains a whopping 641 mg, providing more than twice the recommended daily amount of cholesterol in the diet. Beef liver is also high in cholesterol, with 324 mg in 3 oz. of pan-fried beef liver. Shrimp is the seafood product highest in cholesterol, with 214 mg in 3 oz., followed by sockeye salmon and Atlantic sardines.
Eggs
Eggs provide nearly as much or more cholesterol than some meat products. One extra large egg contains 245 mg, providing nearly all of the cholesterol that you may safely consume daily. All of the cholesterol found in eggs is within the yolk; the yolk from one large egg contains 205 mg. The yolk, however, does contain some heart-healthy unsaturated fat, protein and vitamins and minerals, so you can have some egg yolk as part of a healthy diet.
Dairy Products
Though not as high in cholesterol as eggs, dairy products do contain some. One cup of eggnog, for example, contains 150 mg, fulfilling half of your daily maximum. One cup of whole-milk ricotta cheese is also high, with 125 mg, and ice cream provides a fair amount, with 78 mg in 1/2 cup French vanilla. These dairy products are also high in saturated fat and you should limit how much of them you consume.
Fast Foods and Desserts
Because many fast foods and desserts are made with animal products, they are a source of cholesterol. A fast food biscuit with egg and sausage, for example, contains 290 mg. Fast food chili con carne is also high, with 134 mg in 1 cup. Desserts made with milk and butter provide a fair amount as well. A custard-filled eclair with chocolate glaze contains 127 mg, as well as a large dose of saturated fat.
References
- American Heart Association; Know Your Fats; Jan. 20, 2011
- Harvard School of Public Health: Fats and Cholesterol
- USDA National Nutrient Database for Standard Reference, Release 22: Cholesterol
- LIVESTRONG.COM MyPlate; Egg Yolk, Raw, Fresh
- MyPyramid.gov; Dairy Health Benefits and Nutrients; Feb. 8, 2011
- MyPyramid.gov; What are "Solid Fats"?; Apr. 6, 2009
