High Cholesterol in Food

Cholesterol is a waxy substance that is found in your blood. Your body needs cholesterol to build healthy cells, but high levels of cholesterol can increase your risk of heart disease.

When cholesterol is too high, fatty deposits develop in your blood vessels.

Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries. Sometimes these deposits can suddenly rupture and form clots that can lead to a heart attack or stroke.

High cholesterol can be genetic, but it is often the result of unhealthy lifestyle choices, which make it preventabled treatable. A healthy diet, regular exercise, and sometimes medication can help lower high cholesterol.

Cholesterol is carried through the bloodstream and attached to a protein. This combination of protein and cholesterol is called a lipoprotein. There are different types of cholesterol depending on the substance carried by the lipoprotein. They are:

• Low-density lipoproteins (LDL). LDL, or "bad" cholesterol, carries cholesterol particles throughout the body. LDL cholesterol builds up in the walls of your arteries, making them hard and narrow.
• High-density lipoprotein (HDL). HDL, the "good" cholesterol, absorbs excess cholesterol and brings it back to the liver. Lipid profiles also usually measure triglycerides, a type of fat in the blood. High triglyceride levels can also increase the risk of heart disease.

Medical conditions that may contribute to unhealthy cholesterol levels include:

• Chronic kidney disease
• Diabetes
• HIV-AIDS
• Hypothyroidism
• Lupus

Certain types of medications you may be taking for other health problems can also make cholesterol levels worse, such as:

• Acne
• Cancer
• high blood pressure
• HIV AIDS
• Heart arrhythmia
• Organ Transplant

Cholesterol in Food

A Harvard Health report identifies 11 cholesterol-lowering foods that are effective in lowering cholesterol levels.

• Oats
• Barley and whole grains
• Beans
• Eggplant and okra
• Nuts
• Vegetable oils (canola, sunflower)
• Fruits (mainly apples, grapes, strawberries and citrus)
• Soybeans and soy foods
• Fatty fish (especially salmon, tuna and sardines)
• Fiber-rich foods

Adding these to a balanced diet can help control cholesterol.

The same report also lists foods that are harmful to cholesterol levels. These include:

• Red meat
• Full-fat dairy products
• Margarine
• Hydrogenated oils
• Baked goods

If you have risk factors for heart disease, you should not consume more than 200 milligrams of cholesterol a day.

If you do not have risk factors for heart disease, you should limit your cholesterol intake to no more than 300 milligrams a day.

Use the following tables to check the cholesterol and fat content of the foods you eat. This will help you keep track of your daily cholesterol intake.

Note: Cholesterol is only found in animal products. Fruits, vegetables, grains and all other plant foods do not have any cholesterol at all.

Dairy Products	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Milk (non-fat)	1 cup	4	0	0
Milk (low-fat)	1 cup	10	3	2
Milk (whole)	1 cup	33	8	5
Yogurt (non-fat)	1 cup	10	0	0
Yogurt (whole)	1 cup	29	7	5
Cheddar Cheese	1 oz	30	9	6
Cottage Cheese (low-fat)	1 cup	10	2	2

 

Fats	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Butter	1 tsp	11	4	3
Margarine	1 tsp	0	4	1
Vegetable Oils	1 tsp	0	5	1 - 2

 

Meats & Protein	Portion	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Tofu	1/2 cup	0	11	2
Pinto beans	1/2 cup	0	1	0
Egg	1	212	5	2
Halibut	3 ½ oz	41	3	0
Salmon	3 ½ oz	63	12	2
Oysters	3 ½ oz	55	2	1
Crab	3 ½ oz	52	1	0
Lobster	3 ½ oz	71	1	0
Tuna (in water)	3 ½ oz	30	1	0
Shrimp	3 ½ oz	194	1	0
Squid	3 ½ oz	231	1	0
Beef (ground, lean)	3 ½ oz	78	18	7
Beef (short ribs)	3 ½ oz	94	42	18
Beef (sirloin)	3 ½ oz	89	12	5
Beef Liver	3 ½ oz	389	5	2
Veal (top round)	3 ½ oz	135	5	2
Lamb (foreshank)	3 ½ oz	106	14	6
Ham	3 ½ oz	53	6	2
Pork (tenderloin)	3 ½ oz	79	6	2
Pork (chop)	3 ½ oz	85	25	10
Chicken Liver	3 ½ oz	631	6	2
Chicken (no skin)	3 ½ oz	85	5	1

 

What is the level and range of cholesterol?

In adults, total cholesterol levels less than 200 milligrams per deciliter (mg/dL) are considered healthy.

• A reading between 200 and 239 mg/dL is borderline high.
• A reading of 240 mg/dL and above is considered high.

LDL cholesterol levels should be less than 100 mg/dL.

• 100–129 mg/dL is acceptable for people with no health problems but may be a concern for anyone with heart disease or heart disease risk factors.
• 130—159 mg/dL is borderline high.
• 160–189 mg/dL is high.
• 190 mg/dL or higher is considered very high.

HDL levels should be kept higher. The optimal reading for HDL levels is of 60 mg/dL or higher.

• A reading of less than 40 mg/dL can be a major risk factor for heart disease.
• A reading from 41 mg/dL to 59 mg/dL is borderline low.

Other measures to prevent high blood pressure besides diet

Changing your heart-healthy lifestyle can lower your cholesterol, which can likewise help prevent you from having high cholesterol in the first place. To help prevent high cholesterol, you can:

• Lose excess weight and maintain a healthy weight
• Quit smoking
• Do at least 30 minutes of exercise most days of the week
• Drink alcohol in moderation
• Manage stress

References:

1. High cholesterol

2. https://www.medicalnewstoday.com/

See also:

1. Cholesterol care