Chicken breast, pork loin, or lean beef, which are low in cholesterol and saturated fats, are beneficial for health and can be incorporated into your diet.
According to Eat This Not That, there are two main types of cholesterol: dietary cholesterol (found in animal products like eggs, fish, milk, and meat) and blood cholesterol (also known as cholesterol in the bloodstream, which includes LDL and HDL cholesterol).
Your body relies on a certain amount of cholesterol in the blood to build cells. However, excessively high cholesterol levels can lead to serious heart complications.
Nutrition expert Lisa Young states: “High cholesterol is a major risk factor for heart disease. If left untreated, it can cause plaque buildup in the arteries, ultimately leading to atherosclerosis, blood clots, heart attacks, or strokes.”
Factors Affecting Cholesterol Levels in the Body
Many factors can influence your body’s cholesterol levels, including age, genetics, exercise, activity level, and diet.
Dietary cholesterol does not play a significant role in the total blood cholesterol level in your body. Experts have identified saturated fats and trans fats as the main culprits for elevated blood cholesterol levels.
However, this does not mean we should completely ignore cholesterol levels in foods. According to the CDC, products high in cholesterol often contain high levels of saturated fats, which can be detrimental to heart health.
Additionally, individuals with diabetes need to monitor their dietary cholesterol intake more closely.
Are All Low-Cholesterol Foods Good?
Not exactly. Some foods that are low in cholesterol may have high levels of saturated fats and sodium. This can have significant health implications, especially for cardiovascular health.
Conversely, some foods high in cholesterol, such as eggs and organ meats (kidneys, liver, heart), are considered healthy because they are low in saturated fats and rich in nutrients.
The American Heart Association (AHA) recommends that meat lovers choose lean protein sources like skinless poultry and pork loin. (Image: Serious Eats).
There are several types of meat that are low in cholesterol and saturated fats that you can eat because they are not harmful to your health:
- Chicken breast is a suitable choice because it is lower in cholesterol and fats compared to beef or pork products. There are only 73 milligrams of cholesterol in half a serving of chicken breast and less than 1 gram of saturated fat.
- Pork loin is healthy and contains very little saturated fat. In fact, an 85-gram serving of pork loin has only 62 milligrams of cholesterol and 1 gram of saturated fat. Experts recommend trimming the fat from pork loin before cooking.
- Ground turkey is an excellent option as it contains only 79 milligrams of cholesterol and about 2 grams of saturated fat per 85-gram serving. To limit unnecessary cholesterol in turkey, remove the skin before eating and minimize the use of cooking oil.
- Steak: Some studies have shown that reducing meat consumption and choosing more plant-based foods can benefit heart health. If your healthcare provider allows you to eat red meat, enjoy steak because of its low cholesterol and saturated fat content. According to Eat This Not That, an 85-gram steak contains only 65 milligrams of cholesterol and about 2 grams of saturated fat.
- Ground beef: In 115 grams of 95% lean ground beef, there are only 70 milligrams of cholesterol and 2.5 grams of saturated fat. Additionally, you can opt for 90% lean ground beef with 73 milligrams of cholesterol and about 4.5 grams of saturated fat.
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