Largest Sources of Cholesterol

Cholesterol is a substance required to carry out essential human functions, including fat digestion, hormone production and vitamin D synthesis. Our bodies make cholesterol; however, we also receive it from the types of foods we consume. Excessive intake of dietary cholesterol promotes plaque buildup, a risk factor for heart disease. The American Heart Associate recommends consuming less than 300mg of cholesterol per day. Choosing to limit or avoid foods containing high levels of cholesterol contributes to a healthy eating lifestyle.

Meat and Poultry

• The fat found in beef, lamb, pork, chicken and turkey houses cholesterol. To decrease the amount of cholesterol in these foods, choose leaner cuts of beef, such as round or sirloin, which contain less marbling (the fat found within the muscle of the meat). Opt for white meat turkey and chicken more often than dark meat. Remove any visible fat by trimming it off and removing the skin.

Dairy

• The higher the percentage of fat found in milk, yogurt and cheese, the higher the cholesterol level. Limit cream, half-and-half, butter and full-fat dairy products and instead purchase low-fat or fat-free versions.

Eggs

• Though eggs contain a significant amount of cholesterol--more than 2/3 of the recommended maximum daily intake--it is concentrated in the yolk. Egg whites or egg substitutes serve as appropriate alternatives, and whole eggs can be incorporated into a healthy diet in moderation.

Shellfish

• Shellfish contains a moderate amount of cholesterol. Be aware of portion sizes, and shellfish can serve as a lean alternative to red meat, a protein source generally higher in cholesterol.

Organ Meats

• Including liver, heart, kidney and brain, organ meats from all types of animals are very high in certain nutrients, namely iron and vitamin A. The downside of consuming such products is that they are extremely high in dietary cholesterol. Organ meats should be eaten sparingly.