Diet and cholesterol

Most of the cholesterol that you need is made right in your own liver, which churns out about 1 gram (1,000 milligrams) a day from the raw materials in the proteins, fats, and carbohydrates that you consume. But you also get cholesterol from food of animal origin: meat, poultry, fish, eggs, and dairy products. Although some plant foods, such as coconuts and cocoa beans, are high in saturated fats, no plants actually have cholesterol. Table 7-2 lists the amount of cholesterol in normal servings of some representative foods.

Because plants don't contain cholesterol, no plant foods are on this list. No grains. No fruits. No veggies. No nuts and seeds. Of course, you can juice plant food up with cholesterol if you really try: Butter in the bread dough, cheese on the macaroni, cream sauce on the peas and onions, whipped cream on poached peaches, and so on.

Table 7-2 How Much Cholesterol Is on That Plate?

Food

Serving Size

Cholesterol (mg)

Meat

Beef (stewed) lean and fat

3 ounces

87

Beef (stewed) lean

2.2 ounces

66

Beef (ground) lean

3 ounces

74

Beef (ground) regular

3 ounces

76

Beef steak (sirloin)

3 ounces

77

Bacon

3 strips

16

Pork chop, lean

2.5 ounces

71

Food

Serving Size

Cholesterol (mg)

Poultry

Chicken (roast) breast

3 ounces

73

Chicken (roast) leg

3 ounces

78

Turkey (roast) breast

3 ounces

59

Fish

Clams

3 ounces

43

Flounder

3 ounces

59

Oysters (raw)

1 cup

120

Salmon (canned)

3 ounces

34

Salmon (baked)

3 ounces

60

Tuna (water canned)

3 ounces

48

Tuna (oil canned)

3 ounces

55

Cheese

American

1 ounce

27

Cheddar

1 ounce

30

Cream

1 ounce

31

Mozzarella (whole milk)

1 ounce

22

Mozzarella (part skim)

1 ounce

15

Swiss

1 ounce

26

Milk

Whole

8 ounces

33

2%

8 ounces

18

1%

8 ounces

18

Skim

8 ounces

10

Other dairy products

Butter

Pat

11

(continued)

Table 7-2 (continued)

Food

Serving Size

Cholesterol (mg)

Other

Eggs, large

1

213

Lard

1 tbsp.

12

Nutritive Value of Foods (Washington, D.C.: U.S. Department of Agriculture)

Nutritive Value of Foods (Washington, D.C.: U.S. Department of Agriculture)

Was this article helpful?

0 0
The Lean, Mean Body Machine

The Lean, Mean Body Machine

So, you wish to burn body fat. Not a day passes when I don’t come across somebody  who  does.  As  a  matter  of fact,  it’s  among  the  most  frequently asked questions I get. And I’m certain<br />you know there are lots of books, videos, programs, foods, pills and authorities that have the answer.

Get My Free Ebook


Post a comment