Cholesterol foods
Even though our body’s liver makes cholesterol, we also consume cholesterol in many of the foods that we eat, particularly those foods that come from animals. Meat, in particular fatty cuts of meat or organ meat (liver, kidney, brain, etc.), contains cholesterol, as do eggs and dairy products (milk, ice cream, cheese, etc.). Whole milk will contain more cholesterol than skimmed milk. Chicken and turkey tend to contain less cholesterol than duck, pork, and beef, but the manner in which they are prepared (baked vs. fried), also impacts on how healthy a food is for you. Fish contains cholesterol, too, with oily fish such as sardines and salmon, containing more than less fatty fish. Shrimp and other shellfish also contain high levels of cholesterol. However, some fish oils actually seem to reduce blood cholesterol levels and heart disease risk. Fast foods are often prepared in ways that lead to high cholesterol levels in the dish. For example, a sausage, egg, and cheese biscuit contains three separate sources for cholesterol in addition to the fatty oils used to prepare it. This can give an extremely high amount of cholesterol in one single meal.
Other foods may not contain as much cholesterol per se, but are high in saturated fats or trans fats that can lead to some of the same negative health outcomes. Butter, palm oil, and coconut oil are high in saturated fats, as are many salad dressings. Unsaturated fats, which may be healthier in moderation, are more often found in vegetable oils. Many baked goods are prepared in a way that makes them high in saturated fat (such as biscuits, croissants, doughnuts, cakes, pies, and cookies). Many fast foods, such as French fries, are also high in saturated fat. Preparation of a food can change its fat content, also. Something normally considered healthy, like a vegetable, may become unhealthy if deep fried in oil high in saturated fat, cooked with butter, drizzled in cheese, wrapped in bacon, and so forth.
Plant-based foods, like fruits, vegetables, beans, and whole grains, do not contain cholesterol. A few plant oils are high in saturated fat, however, like palm oil and coconut oil, as mentioned above. In general, though, plant-based foods do not tend to elevate blood cholesterol levels, and may even lower them. They should be staples of a low-cholesterol diet, as other articles here discuss in more detail.
The foods you eat can impact the blood cholesterol levels that you have, along with other factors, like heredity (traits inherited from your family). Foods that have high cholesterol levels and high levels of saturated fat tend to worsen blood cholesterol levels. High cholesterol can in turn increase the risk of serious health conditions, like heart disease and stroke. However, unsaturated fats and fish oils, in moderation, may improve lipid levels and heart disease risk. These articles contain guidelines for foods to use and foods to avoid if you wish to lower your blood cholesterol levels. If you would like additional information on these topics, ask your health care provider for more details.
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