Cholesterol, a steroid lipid (fat) found in the blood of all animals is commonly associated with a number of illnesses like heart ailments and cancer. High levels of low density lipoprotein or ‘bad cholesterol’ could lead to blockages of the arteries and heart disease. Cholesterol is an important component in the body for the production of hormone and the upkeep of cell membranes. Human bodies produce cholesterol in sufficient quantities and any excess intake could lead to several ailments. The normal cholesterol levels in a healthy body range from 180 milligrams per deciliter (mg/dl) to 200 mg/dl. According to the American Heart Association, food with high levels of cholesterol could raise the cholesterol levels in the blood and severely increases the health risks related to heart. Consumption of healthy food is necessary for controlling cholesterol levels as medication alone is insufficient for maintaining low cholesterol levels. It becomes imperative for people with high levels of cholesterol to control their food and avoid some foods which are traditionally high in cholesterol.
The culture and the genes inherited from ancestors also influence how much cholesterol is released into the blood of a person. Some tribes in Africa traditionally consume food with very high levels of cholesterol which can prove to be fatal for a modern American citizen. While excess levels of cholesterol could lead to health problems, it is important to remember that low cholesterol levels in the blood might lead to problems which range from anxiety, depression to increased risk of cancer. But, problems associated with low cholesterol are found very rarely among the common population. Below is the brief elucidation of some 10 foods with high levels of cholesterol which must be avoided by people with high cholesterol levels in their blood:
Eggs
Eggs are one food item regarding which caution is advised regarding their cholesterol levels. While, there is no problem with the white portion of the egg, large amount of cholesterol is found in the egg yolk. The yolk of the eggs with 1234 mg per every 100 grams has the highest concentration of cholesterol than in any other food. Yolk from a single egg contains approximately 212 mg of cholesterol while the whole egg has a cholesterol content of 212 mg. The maximum daily intake of cholesterol recommended by the American Heart Association is 300 mg per day. People with high levels of cholesterol are even recommended to limit their daily cholesterol intake to 200 mg. Thus, people with high levels of cholesterol replace eggs with fresh fruits and cereals in their food.
Cheese burgers
Cheese burgers are another commonly consumed fast food with high cholesterol levels in them. Being a good source of protein and calcium, cheese is used in many dishes. But, Cheese is also high in its cholesterol content. The cholesterol content in a cheese burger could range between 46 mg for a plain cheese burger to 175 mg for a double cheese burger with some other toppings. So, people who prefer a yummy cheese burger for their lunch or dinner, should instead consider a plain burger with toppings for lower cholesterol intake. Different varieties like walnuts, hazelnuts, and almonds can make as a good low cholesterol alternative snack. Nuts are low in cholesterol and high in polyunsaturated fats which is good for heart.
Macaroni and cheese
The favorite mac-and-cheese American recipe contains high levels of saturated fats and cholesterol. The amount of cholesterol in mac-and-cheese ranges between 40 mg for a regular ones to 87 mg for a mac-and-cheese variety with beef. Most of the cholesterol is added by the cheese in the recipe. Some varieties of cheese like the Port de Salut contains 123 mg of cholesterol for a 100 gram serving. While it’s tough to avoid the favorite mac-and-cheese, the cholesterol levels in it could be kept under control by using cheese with low fat or skipping the recipe with other low cholesterol alternatives like bread sticks and yogurt.
Ice cream
Ice creams, the highly popular staple food in nearly 90 percent of the American households contain one of the highest levels of cholesterol. A single cup of ice cream serving consists nearly 54 mg of cholesterol which way higher than a hamburger. Ice creams with high cholesterol could be fatal for people with heart complaints related to high cholesterol. People with a sweet tooth can instead consume fresh fruits with high fiber content or non-fat yogurt in place of a cup of ice cream. Most of the high fat levels in ice creams is the result of the milk used in making them. Ice creams made of low fat milk could significantly reduce the cholesterol intake. Fruits and yogurt are even considered extremely good for the digestive system.
Rib-eye steak
Rib-eye steak consists of large amounts of saturated fats as it comes from animals. A 4-ounce rib-eye contains 20 percent of daily maximum recommended intake of saturated fat and 22 percent of cholesterol. As dietary fat influences cholesterol level in the blood more than dietary cholesterol, a strict control of food items like rib-eye steak is necessary for people with high cholesterol levels. Consumption of high levels of saturated fat also increases the risk to various types of cancer. One of the best ways to limit the intake of cholesterol through steak is by limiting the saturated fat intake from it by cutting most of the visible fat when preparing a steak limits the cholesterol levels in the body low. Other non-vegetarian alternatives like salmons could be considered in place of steaks. The American Heart Association recommends eating fish twice a week.
Muffins
A medium plain muffin contains 8 grams of fat and 50 mg of cholesterol. Most varieties of muffins contain eggs and butter which increase their cholesterol content. But, all types of muffins don’t contain equal levels of cholesterol. While continuing to enjoy your daily muffin quota, the cholesterol intake could be limited by consuming more lower fat varieties like oat bran muffins, banana muffins and muffins made with whole-wheat flour. The most healthy of all are the English muffins which contain zero cholesterol.
Sea food
Some kinds of sea food are considered good for health. While some other kinds of sea food like shrimps, crabs, and lobsters have high cholesterol levels. A 3 oz serving of shrimps, crabs, and lobsters contain 165, 85, and 60 mg of cholesterol respectively. The way in which the sea food is cooked and the other ingredients added also influences the cholesterol levels. Developing a liking for boiled sea food rather fried variety is a good tip to limit the ill effects of sea food with high cholesterol levels.
Fried chicken
Chicken is another instance where the way in which it is cooked determines the cholesterol levels in it. A roasted chicken breast and chicken thigh contain 75 mg and 50 mg of cholesterol. Chicken contains just 11 percen
t while beef contains typically 30-40 percent fat. Nearly 95 percent of the fat found in chicken is in its skin. Cooking the chicken with its skin makes it a food with high levels of cholesterol. The amount of cholesterol in chicken also depends on the way in which they are fed and raised. Chicken which are fed organic or vegetarian food have less cholesterol in their meat. Factory raised chicken generally have high levels of cholesterol. Finally, roasting or grilling chicken instead of frying can give good results.
Liver
Any animal’s liver contains high levels of cholesterol simply because liver produces, stores and later supplies cholesterol to the cells in the body. A 3 oz serving of beef liver contains 331 mg of cholesterol which even exceeds the maximum permitted levels of cholesterol intake even for a healthy person. People with high cholesterol levels should strictly avoid liver and limit themselves to other organs with low concentrated fat.
French fries and chips
Snacks like French fries and chips contain high levels of trans fats. Trans fats are a result of the addition of hydrogen to vegetable oils and are used in most commercially available snack foods. Trans fats increase the cholesterol levels of food. Snacks made of animal oils also increase the cholesterol levels. Cholesterol levels can be controlled by using oils with lesser saturated fats like canola and olive oil. Some commercial snacks are now available in baked variety could be preferred instead of the fried option. Other kinds of snacks like bread sticks having no additives and oils could be preferred. Bread sticks have low levels of saturated fats and more carbohydrates.