If you eat a lot of fatty foods, the results may show up as unhealthy cholesterol in your bloodstream. This increases your risk of suffering from a heart attack or stroke. If you reduce the type and amount of fat in your diet, you can protect yourself against cardiovascular disease. It helps to understand the source of cholesterol and other fats and how they affect your diet.
Cholesterol Guidelines
You should limit the amount of cholesterol in your daily diet to between 200 mg and 300 mg. The higher figure applies to young, healthy diets. Keep to the lower figure if your personal medical history includes a heart attack, stroke or diagnosis of blockages in your legs, arm or neck. Also, follow the lower figure if two or more of these risk factors apply to you: Overweight, older than 50 years old, diabetes, family history of heart disease, smoking and high blood pressure.
Foods High in Cholesterol
All animal products contain cholesterol. Some, such as chicken liver and beef liver, contain more than a full day's supply in a single 3 ½ oz. serving. Eggs and shrimp also contain very high amounts of cholesterol. One egg contains 212 mg of cholesterol -- more than the daily quota for anyone at high risk of heart disease -- and a 3 ½ oz. serving of shrimp includes 194 mg of cholesterol, nearly two-thirds of a healthy person's top limit for daily cholesterol consumption.
Foods With Little or No Cholesterol
Plant products contain no cholesterol. You can eat most fruits, vegetables, legumes and grains without concern. Some plant products, however, contain unhealthy amounts of saturated fat. Saturated fat, like dietary cholesterol, can clog your arteries. To keep your cholesterol under control, avoid foods such as commercial baked goods that contain saturated fat. You can also consume low-fat and non-fat dairy and keep within your daily cholesterol limits. A 1 c. serving of non-fat milk contains 4 mg of cholesterol and no saturated fat. A 1 c. serving of non-fat yogurt contains 10 mg of cholesterol and no other fat. You can include cheese in your diet if you practice portion control. A 1 oz. slice of cheddar cheese contains 30 mg of cholesterol and 6 g of saturated fat. You should limit your saturated fat intake to between 16 and 22 g daily.
Protein and Cholesterol
Your protein choices may affect your cholesterol choices the most. Even lean meat and poultry may contain a third or more of your daily cholesterol limits in 3 ½ oz. servings. Some samples include skinless chicken, 85 mg; pork chop, 85 mg; veal, 135 mg and lamb, 106 mg. Protein choices relatively low in cholesterol include ham, 53 mg; water-packed tuna, 30 mg; halibut, 41 mg, and salmon, 63 mg. You could obtain some of your protein from plant sources -- kidney beans and black beans, for example -- as they contain no cholesterol.
