Most people don’t need to worry about cholesterol intake, but should avoid saturated and trans fats. Responders should avoid high-cholesterol foods, while those with heart disease or diabetes should limit cholesterol to 100mg per day. Some cholesterol-rich foods to avoid include eggs, beef liver, and butter.
Many people believe that they should automatically avoid foods high in cholesterol. However, medical research on this topic suggests that most people don’t need to be overly concerned with cholesterol intake, but should be especially concerned with eating certain types of fats. The medical community warns people who have conditions like heart disease or diabetes to avoid foods especially high in cholesterol, but they should also watch their intake of saturated and trans fats. In particular, trans fats are the most harmful and increase blood levels of bad cholesterol (LDL or low-density lipoproteins) while lowering levels of good cholesterol (HDL or high-density lipoproteins), and these should be a part minimum of any diet or eliminated completely. .
Some people seem to have an almost automatic response when they eat foods high in cholesterol. These people are called responders, and they should avoid foods high in dietary cholesterol. However, for most people, eating something like an egg a day will not greatly affect cholesterol levels, and they should be more conscious of reducing saturated and trans fats in the diet.
A list of cholesterol-rich foods that some people should avoid includes the following:
Eggs contain around 225mg of cholesterol per egg.
Beef liver has 300 mg of cholesterol per 3.5 oz (99.22 g) serving.
Beef kidney contains 375 mg of cholesterol in a 3.5 oz. serving.
Pound cake made with egg yolks may have 260 mg of cholesterol per 3.5-ounce serving.
Butter has 250 mg of cholesterol in 1 oz (28.35 g).
Other cholesterol-rich foods include hard and soft cheeses, although a one-ounce serving of these can only contain about 25-30 grams of cholesterol. 3.5 ounces of ice cream has about 45 mg of cholesterol, and low-fat versions can contain even less. The same number of servings of foods such as lamb, beef, and chicken provides 60-70 mg of cholesterol.
Most people are asked to keep cholesterol limits to 300 mg per day. It is possible to have a small steak and a serving of ice cream without reaching 300mg. However, two eggs can easily put someone over their cholesterol limit for the day, as can toast or a buttered baked potato.
Responders or those with known heart conditions and diabetes may be asked to limit cholesterol intake to 100mg per day, and this may cut back on some foods. However, with careful planning, people can have some of their favorites. Skipping cholesterol for two days in a row could mean they could have an egg on the third day and still stay within these limits. Alternatively, many people will have egg whites because the yolk contains most of the cholesterol in the egg.
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