Food Sources of Cholesterol

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1 Information about Dietary Cholesterol Food Sources of Cholesterol Dietary cholesterol is a fat-like substance. Cholesterol is found in animal foods. Animal foods include meats, poultry, fish, eggs, and milk products. Cholesterol is a part of your body cells. It helps your body to make certain hormones that you need. Eating too much cholesterol can increase the cholesterol in your blood. Too much cholesterol in your blood can increase your risk for heart disease. Eating high amounts of saturated fats and trans fats may also have this effect. How much dietary cholesterol do I need? Cholesterol is not an essential nutrient. Your body can make what it needs. Therefore there is no recommended intake for this type of fat. You should consume as little dietary cholesterol as possible while still enjoying a nutritious diet. To help you make healthy choices the following guidelines are suggested: If you do not have heart disease, eat less than 300 milligrams (mg) of dietary cholesterol per day. If you have heart disease or are at risk for heart disease aim for less than 200 mg of dietary cholesterol per day. Dietary Cholesterol Content of Some Common Foods Most people do not need to count milligrams of cholesterol each day. If you are concerned about your cholesterol levels you should limit foods that are very high in cholesterol, as well as, saturated and trans fats. High cholesterol foods include; egg yolk, organ meat, shrimp, squid and some others. The following chart will help you to choose foods lower in dietary cholesterol. Page 1 of 5

2 Food Serving size Cholesterol (mg) Vegetables and Fruit Grain Products Cholesterol free Most grains products are cholesterol free. Store bought Sponge cake 1/12 39 Egg noodles, 125 ml (½ cup) 28 Butter croissant 1 small (42 g) 28 Egg bread 1 slice (35 g) 18 Milk and Alternatives Lower fat choices contain less cholesterol and saturated fat than higher fat choices. Milk 3.3% homo milk 250 ml (1 cup) 26 2% milk 250 ml (1 cup) 21 1% milk 250 ml (1 cup) 13 Skim milk 250 ml (1 cup) 5 Condensed, sweetened, canned 15 ml (1 Tbsp) 7 Buttermilk 250 ml (1 cup) 10 Cheese Cheddar, feta, mozzarella, gouda, swiss 50 g (1 ½ oz) Ricotta 125 ml (½ cup) 41 Cheddar, low fat (18% M.F.) 50 g (1 ½ oz) 28 Cottage cheese 125 ml (½ cup) 5 Yogurt or other Fermented Products Page 2 of 5

3 Plain, 1-4% M.F. 175 ml (¾ cup) Plain, flavoured, fat free 175 ml (¾ cup) 6 Milk Alternatives and Miscellaneous Eggnog 250 ml (1 cup) 158 Milkshakes 250 ml (1 cup) Soy beverage, fortified 250 ml (1 cup) 0 Rice beverage, fortified 250 ml (1 cup) 0 Meat and Alternatives In general, fish, chicken and lean cuts of meat have less cholesterol and saturated fat. Organ Meats Kidney, beef, 75 g (2 ½ oz) 537 Liver, chicken, 75 g (2 ½ oz) 423 Liver, beef, 75 g (2 ½ oz) 286 Heart, beef, 75 g (2 ½ oz) 159 Egg Products Egg, whole 1 large 216 Egg substitute, frozen, 1 egg 1 Egg white 1 large 0 Fish and Seafood Shrimp, 15 medium (75 g or 2 ½ oz) 148 Sardines, canned in oil 75 g (2 ½ oz) 106 Fish sticks 3 sticks (75 g or 2 ½ oz) 84 Pickerel/Walleye, 75 g (2 ½ oz) 83 Page 3 of 5

4 Oysters, 7 large (75 g or 2½ oz) 79 Sockeye salmon, 75 g (2 ½ oz) 65 Bass, 75 g (2 ½ oz) 65 Lobster, 75 g (2 ½ oz) 54 Crab, 75 g (2 ½ oz) 53 Sole 75 g (2 ½ oz) 51 Trout 75 g (2 ½ oz) 51 Clams, 7 large (75 g or 2 ½ oz) 50 Salmon, Atlantic, 75 g (2 ½ oz) 47 Mussels, 75 g (2 ½ oz) 42 Scallop, 6 med (78 g) 41 Atlantic cod, 75 g (2 ½ oz) 41 Light tuna, canned in water 75 g (2 ½ oz) 23 Meats Lamb, all cuts, 75 g (2 ½ oz) Pork, all types, 75 g (2 ½ oz) Venison, 75 g (2 ½ oz) 84 Tongue, beef, 75 g (2 ½ oz) 71 Ground beef, all types, 75 g (2 ½ oz) Beef, various cuts, 75 g (2 ½ oz) Goat, 75 g (2 ½ oz) 56 Poultry Turkey, dark meat, 75 g (2 ½ oz) 82 Page 4 of 5

5 Chicken, various cuts, 75 g (2 ½ oz) Turkey, light meat, 75 g (2 ½ oz) 55 Meat Products Sausage, Italian, pork 75 g (2 ½ oz) 43 Deli meat, bologna, ham, turkey, salami 75 g or 2 ½ oz or 3 slices Weiner, pork or beef 2 (75 g or 2 ½ oz) 38 Bacon, strip or back/peameal 2-3 slices (24 g) 26 Fats and Oils Cream cheese 30 ml (2 Tbsp) 32 Butter 5 ml (1 tsp) 10 Margarine, nonhydrogenated All vegetable oils or vegetable shortening 5 ml (1 tsp) 0 5 ml (1 tsp) 0 Source: "Canadian Nutrient File". Accessed September Distributed by: 2009 Dietitians of Canada and EatRight Ontario. All rights reserved. May be reproduced in its entirety provided source is acknowledged. Page 5 of 5

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