High Cholesterol and Low Cholesterol Foods

Which foods have the most Cholesterol?

 

Cholesterol is produced in the liver; therefore all animal food products contain some cholesterol.

 

How much cholesterol should you have each day?

 

If there is a history of high cholesterol, consume less than 200 mg per day.

If there is not a history of high cholesterol the American Heart Association recommends no more that 300 mg per day. A product is considered low in Cholesterol when it has less that 20 mg per serving.

 

Liver                                            410 mg per 3 – ounce portion                     

Egg Yolk                                     212 mg per 1 yolk

Regular Ground Beef                74 mg per 3 ounces

Chicken Breast                          71 mg per 3 ounces             

Whole Milk                                  33 mg per 1 cup

 

Which foods have the least amount of Cholesterol and Saturated Fat?

 

All fruits and vegetables have zero cholesterol and little to no saturated fat.

Nuts also have zero cholesterol, however, they do have saturated fat. Saturated fat increases blood cholesterol. Therefore, choose foods with low saturated fat.

 

Dietary Fiber – How much is enough?

 

Total fiber intake should be 20-35 grams per day for adults.  Soluble fiber sources include oats, legumes, fruit pectin, psyllium and certain gums.  Fiber acts like a sponge and helps to pull LDL cholesterol, also known as bad cholesterol, out of your system so that it is not absorbed into the blood.  This factor may be involved in the association between fiber intake and decreased incidence of Coronary Artery Disease and death.

 

Sources of High Fiber

 

All Bran Cereal          10 g per ½ cup               Bran Buds Cereal          12 g per 1/3 cup

Split Peas                   16.3 g per ½ cup           Black Beans                   15.0 g per 1 cup

Pinto Beans               14.0 g per 1 cup            Lentils                              15.6 g per 1 cup

Pear with Skin            6.0 g per 1 large            Apple with Skin               2.8 g per 1 small

Banana                       2.2 g per 1 small            Turnip, Cooked               4.8 g per ½ cup

Broccoli                      2.3 g per 1 cup               Sweet Potato                  3.0g per ½ cup

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