Cholesterol often gets a bad rap, but it’s essential for many bodily functions. While some foods high in cholesterol should be limited, others offer nutritional benefits. Let’s explore “What Foods Are Cholesterol” and how they can fit into a healthy diet.
1. Eggs: A Nutritional Powerhouse
Eggs are incredibly nutritious and a great source of protein. A large egg (50g) contains approximately 207mg of cholesterol.
Alt text: Fresh brown eggs in a cardboard carton, showcasing a cholesterol-rich and protein-packed food.
Research suggests that eggs don’t necessarily raise cholesterol levels in a harmful way. In fact, they may even boost HDL (“good”) cholesterol. While some studies indicate a possible increase in LDL (“bad”) cholesterol with increased egg consumption, most healthy individuals can safely consume 1-2 eggs daily.
2. Cheese: Calcium and Cholesterol
Cheese, particularly Swiss cheese, provides calcium and other essential nutrients alongside cholesterol. A 22g slice of Swiss cheese contains about 20mg of cholesterol.
One 12-week study involving 139 participants revealed that consuming 80g (3 ounces) of full-fat cheese daily didn’t elevate LDL cholesterol compared to low-fat cheese or an equivalent calorie intake from bread and jam.
3. Shellfish: Packed with Protein and Vitamins
Shellfish such as clams, crab, and shrimp are excellent sources of protein, B vitamins, iron, and selenium.
Alt text: Assortment of fresh shellfish, including shrimp, clams, and mussels, highlighting the nutritional value and cholesterol content.
An 85g (3-oz) serving of canned shrimp contains 214mg of cholesterol. Research indicates that seafood consumption is associated with improved cognitive, visual, and cardiovascular health.
4. Pasture-Raised Steak: Omega-3s and Protein
Pasture-raised steak is rich in protein and important vitamins and minerals.
Compared to feedlot beef, it contains lower cholesterol and significantly higher levels of omega-3 fatty acids, known for their anti-inflammatory properties. A 113g (4-oz) serving of pasture-raised steak provides approximately 62mg of cholesterol.
5. Organ Meats: Nutrient-Dense Options
Organ meats like heart, kidney, and liver are highly nutritious, despite being cholesterol-rich.
Chicken heart, for instance, is an excellent source of CoQ10, a powerful antioxidant, as well as vitamin B12, iron, and zinc. A 145g (1-cup) serving contains 351mg of cholesterol. A 2017 study involving over 9,000 Korean adults found that moderate consumption of unprocessed meat, including organ meats, was associated with a lower risk of heart disease compared to the lowest consumption group.
6. Sardines: Tiny Fish, Big Benefits
Sardines are a convenient and nutrient-rich protein source.
Alt text: Open can of sardines preserved in oil, displaying a convenient source of protein, vitamin D, and omega-3 fatty acids.
A 92g (3.75-oz) serving contains 131mg of cholesterol. It also provides a substantial amount of vitamin D (63% DV), vitamin B12 (137% DV), and calcium (35% DV).
7. Full-Fat Yogurt: Fermented Dairy Benefits
Full-fat yogurt is a cholesterol-rich food packed with nutrients. A 245g (1-cup) serving contains 31.8mg of cholesterol.
Research links increased consumption of full-fat fermented dairy products with reduced LDL cholesterol and blood pressure, as well as a lower risk of stroke, heart disease, and diabetes.
In conclusion, understanding “what foods are cholesterol” reveals that many nutritious options contain cholesterol. While moderation is key, these foods can be part of a balanced and healthy diet. Focus on overall dietary patterns and consult with healthcare professionals for personalized advice regarding cholesterol management.
