Cholesterol in foods is found almost exclusively in animal products, such as meat, eggs and dairy. These foods are generally not only high in cholesterol, but also high in fat, particularly saturated fat. Given that fat contains more calories per gram than protein and carbohydrate and that saturated fat has been implicated in increased risk for heart disease, these foods can be considered fattening and should be consumed in moderation.
Meat, Poultry and Fish
Some of the foods highest in cholesterol in this group are chicken and turkey giblets, beef liver, shrimp and duck. These foods, with the exception of shrimp, are also relatively high in fat, and most of this fat is saturated. Although these foods do contain a large amount of protein and vitamins and minerals, they also make a fair contribution to calories in the diet. Limit your consumption of these products in favor of plant protein sources, such as beans.
Eggs
Eggs are high in cholesterol, with 245 mg in one extra large egg. Eggs also contain a fair amount of fat, with 5 g total fat and 1.5 g saturated fat in one extra large egg. But because they contain protein, which has been shown to provide a feeling of satisfaction after eating, eating eggs might help prevent consumption of excess calories later. Since the fat and cholesterol are found in the yolk of the egg, one option is to eat only the white.
Dairy
A few dairy foods top the list of high-cholesterol foods, including eggnog and canned condensed and sweetened milk. Like many meat products, dairy also contains a large amount of saturated fat and calories. If you are watching your weight, look for low-fat or fat-free products, which have both less saturated fat and cholesterol. Avoid products such as whole milk, full-fat yogurt and full-fat cheese.
Fast Foods and Desserts
Fast foods and desserts made with animal products such as meat, eggs and dairy are often high in cholesterol. A fast-food English muffin with egg, cheese and Canadian bacon, for example, contains 230 mg cholesterol. This example is also high in fat from the egg, cheese and bacon. Similarly, one piece of sponge cake prepared from a recipe with milk and butter contains about 107 mg cholesterol, as well as saturated fat. As with other high-cholesterol, high-fat foods, consume these in moderation.
References
- American Heart Association: Know Your Fats
- American Heart Association: About Cholesterol
- LiveStrong.com MyPlate: Shrimp
- "American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; D. Paddon-Jones, et al; May 2008
- United States Department of Agriculture: Dairy Health Benefits and Nutrients
- USDA National Nutrient Database for Standard Reference, Release 22; Cholesterol
