Foods that contain cholesterol, a waxy, fat-like substance found only in animal products such as meat and milk, can be high in saturated fat, the type of fat that causes human blood cholesterol levels to rise. Since high blood cholesterol is associated with health problems that can lead to a heart attack, organizations like the American Heart Association recommend eating foods that contain cholesterol less often and, instead, building a diet around foods that don't contain cholesterol and animal fats.
Types
All foods of animal origin contain cholesterol. That includes meat (beef, pork, ham, lamb, veal, bacon, cold cuts), poultry (chicken, turkey, hen), wild game (venison, rabbit, pheasant, duck, goose), eggs, seafood (fish and shellfish) and dairy products (milk, yogurt, cheese, ice cream, butter). Egg yolks and organ meats such as liver, kidneys, brain and sweetbreads are especially high in cholesterol. Plant foods such as fruits, vegetables, legumes, grains and vegetable oils do not contain cholesterol.
Significance
With the exception of organ meats and some seafood, foods that are high in cholesterol are often also high in fat, especially saturated fat. Saturated fat in the diet is linked to high blood cholesterol levels in humans, which is responsible, at least in part, for clogged arteries that lead to atherosclerosis, high blood pressure, heart disease and stroke.
MIsconceptions
For most people, foods that contain cholesterol are not as likely to raise your blood cholesterol as foods that contain a lot of fat, according to Harvard University nutritionists. Saturated fats from animal products and tropical oils from coconut and palm are more likely to raise blood cholesterol levels than cholesterol itself. Trans fats, or hardened oils, traditionally used for commercial frying and baking, and in baking mixes and margarine-type spreads, are more likely to raise blood cholesterol than dietary cholesterol and saturated fats.
Considerations
Cholesterol is not a fat but it is substance found in naturally fatty foods. When you buy foods that contain cholesterol, such as meats and dairy products, choose lean and low-fat varieties. Leaner cuts of beef include round, sirloin and flank. Leaner cuts of pork include the tenderloin, leg and shoulder. Chicken and turkey are leaner if you remove the skin before or after cooking. Skim milk and other fat-free or low-fat dairy products may still contain some cholesterol, but they are much lower in fat than whole milk and whole-milk products.
Benefits
Foods that contain cholesterol also provide valuable nutrients in the diet. Milk and other dairy products are the best sources of dietary calcium, and since they are usually fortified with vitamins A and D, they also provide significant amounts of these vitamins. Meat is the best source of iron in the diet and also provides other minerals. Both meat and dairy products are excellent sources of protein. If you avoid foods that contain cholesterol, it is important to find alternatives to replace these nutrients in your diet.
