For people on a low cholesterol diet, eating meat can be a tricky issue because virtually all meats have some degree of cholesterol in them. Fortunately there are many meats that are relatively low in cholesterol that can be enjoyed in moderate quantities as part of a balanced diet. The following table shows the cholesterol content of some common meats and meat products listed from highest to lowest cholesterol levels.
|Meat||Cholesterol (per 100g)||Saturated Fat (per 100g)|
|Lamb (Sirloin Chops)||85mg||3g|
|Chicken Breast (Skinless)||85mg||1g|
|Chicken Breast (Skin On)||84mg||2g|
|Ground Beef (25% Fat)||82mg||6g|
|Salmon (Wild Atlantic)||71mg||1g|
|Beef Steak (T-Bone)||62mg||8g|
|Ham (Lean Leg)||61mg||2g|
|Beef Steak (Eye Round)||54mg||2g|
It is important to note that saturated and trans fat intake actually influences an individuals cholesterol levels more than dietary cholesterol does. Therefore it is important to choose foods that are low in both saturated fat and cholesterol. Meats that are low in both cholesterol and saturated fat tend to be the ones that have very low levels of animal fat or have the visible fat trimmed off the product before eating. Good low cholesterol options include skinless chicken and turkey breast, lean cuts of beef, pork, and lamb, and most types of fin-fish.
High cholesterol meats to avoid include the internal organs of animals such as livers, brains, and kidneys. Fatty cuts of meat such as porterhouse and skirt steak should also be eaten with caution. Caviar, and most types of shellfish should only be consumed in small amounts due to very high levels of cholesterol.
Current health recommendations are for cholesterol and saturated fat intake to be limited to 300mg and 20g a day respectively so one serving of meat will typically provide between 15 and 30% of your cholesterol and saturated fat allowance.
Similar Articles You Might Like:
- Red Meat Raises Cancer, Cardiovascular Disease Risks
- Which Types Of Fat Are Bad For The Heart?
- The Heart Benefits Of Fish And Omega-3 Fatty Acids
- Pectin, Found In Apples & Grapefruit, Lowers Cholesterol Levels
- Cholesterol And Coronary Heart Disease – The Facts
- B Vitamin Deficiencies Increase Homocysteine Levels & Heart Disease Risk
- Switching To Rye Bread May Reduce Cholesterol Levels