Meat, poultry, fish, eggs and beans are rich in protein and other essential nutrients. However, there's a downside to putting fatty cuts of meat such as ribs on your plate. Consuming too much red meat on a regular basis can disrupt otherwise healthy blood cholesterol levels. The dietary cholesterol in ribs isn't your only concern --- the saturated fat in this food contributes to high blood cholesterol as well.
About Cholesterol
Cholesterol is a lipid, or type of fat, necessary for good heath. Your body produces all the cholesterol you need to stay healthy on its own, but you also consume cholesterol from foods. Cholesterol binds with proteins to move throughout your bloodstream. Low-density lipoproteins, transport cholesterol to the arteries that access your heart and brain, where it can build up to form plaque, which can lead to stroke and heart attack. High-density lipoproteins move cholesterol to your liver, which removes it from your body. Your level of low-density lipoproteins, or "bad" cholesterol, increases when you consume certain fats and dietary cholesterol, putting you at risk for heart disease and stroke.
Dietary Cholesterol
Ribs contain cholesterol, which is exclusive to animal-based foods. A 3-oz. serving of whole, roasted beef ribs has around 71 mg of cholesterol. The same serving of country-style pork ribs has around 88 mg of cholesterol. Per serving, ribs contain less cholesterol than eggs; one large scrambled egg has almost 170 mg cholesterol. Healthy adults should limit their dietary cholesterol to less than 300 mg a day, according to the American Heart Association. People with high blood cholesterol and those with heart disease should restrict cholesterol to less than 200 mg.
Saturated Fat
Foods high in saturated fat also raise your "bad" cholesterol levels. A 3-oz. serving of pork ribs may have around 15 g total fat, more than 5 g of which are made up of saturated fat. The same serving of beef ribs has almost 24 g total fat, almost 10 of which are saturated fat. Dietary fats of all kinds have 9 calories per gram, so these foods could give you 45 or 90 calories from saturated fat, respectively. Beef and pork ribs have varying degrees of saturated fat, depending on how much fat or meat there is on the bone. A 3-oz. serving of braised beef ribs --- meat and fat --- could have up to 35 g total fat and 15 g saturated fat. This modest serving could give you up to 80 percent of your daily value, or DV, for saturated fat, based on a 2,000-calorie diet.
Choices
It's always wise to keep an eye on the amount of dietary cholesterol you consume; however, it's even more important to restrict the saturated fat and trans fat in your diet. The Harvard School of Public Health states that these fats are more dangerous to your cholesterol levels than dietary cholesterol. Red meat, such as pork and beef ribs, may also lead to an increased risk of colon cancer. Avoid fatty cuts of meat and processed meats as much as possible and limit your consumption of lean red meat to 18 oz. a week. Healthier sources of protein include skinless poultry, fish, beans, nuts and whole grain foods. Don't go overboard on portion sizes; a 3-oz. serving of meat is around the size of a deck of playing cards. The AHA recommends that you get less than 25 to 35 percent of your total calories from fat. Restrict your intake of saturated fat to less than 7 percent of your total calories and your consumption of trans fat to less than 1 percent.
References
- MyPlate.Gov: Protein Foods--Nutrients and Health Implications
- NutrientFacts.com: Braised Beef Shortribs;
- USDA National Nutrition Database: Whole Braised Beef Ribs, Fat Trimmed; Country-Style Pork Ribs; Scrambled Egg
- Harvard School of Public Health: Protein--What Should You Eat?
- Cleveland Clinic; Cholesterol; Dec. 12, 2009
- American Heart Association: About Cholesterol
