Contents
What Are Foods High in Cholesterol?
Eating foods high in cholesterol can lead to an increased risk of high cholesterol levels that, in turn, can significantly increase the risk of cardiovascular diseases. These foods can be found in animal sources such as egg yolks, fatty meats, high fat dairy products and processed foods. Let’s take a look at some of these cholesterol-laden foods.
Egg Yolks
Egg yolks are one of the richest sources of dietary cholesterol with approximately 186mg for every large-sized egg. One large egg yolk contains more than 2/3 of the recommended daily allowance of cholesterol that can quickly exceed the recommended daily threshold.
Red Meat
Beef, lamb, and pork are all high in dietary cholesterol. Four ounces of beef typically contains approximately 65mg of dietary cholesterol, making it one of the highest sources of this harmful cholesterol.
High-Fat Dairy
Certain dairy products such as whole milk, cheese, and ice cream are considered high in cholesterol. A single cup of whole milk contains 24g of fat and 24mg of cholesterol. Similarly, four ounces of cheese contains 24mg of dietary cholesterol, while a cup of ice cream typically contains 24mg of cholesterol.
Processed Foods
Processed foods are often quickly absorbed into the bloodstream, leading to an increase in cholesterol levels. Examples of processed foods high in cholesterol include sausage, salami, hot dogs, and frozen entrees.
What to Do If You Eat Too Much Cholesterol
For those who have consumed too much dietary cholesterol, there are some basic steps that can be taken to reduce the increased risk of high cholesterol levels.
Exercise
Regular exercise can help to improve blood circulation, reduce bad cholesterol levels and improve overall cardiovascular health.
Lower Fat Intake
By reducing the amount of fat that is consumed on a daily basis, it can help to lower the risk of increased cholesterol levels. Decreasing the consumption of red meat, high-fat dairy, and processed foods can help to reduce cholesterol levels.
Increase Consumption of Vegetables, Fruit, and Whole Grains
Increasing the consumption of fruits, vegetables, and whole grains can help to naturally lower cholesterol levels.
Supplementation
Finally, supplementing one’s diet with extra cholesterol-lowering nutrients, such as plant-based sterols and omega-3 fatty acids, can help to reduce the risk of high cholesterol levels.
By following these basic steps, it can help to prevent high cholesterol levels and reduce the risk of certain heart conditions that can ultimately lead to other health issues.
Conclusion
The foods high in cholesterol include egg yolks, red meat, high-fat dairy, and processed foods. In order to reduce the risk of high cholesterol levels, one should exercise, lower fat intake, increase consumption of vegetables, fruits, and whole grains and consider supplementation.
Keywords: cholesterol, dietary cholesterol, egg yolks, red meat, high-fat dairy, processed foods, exercise, fat intake, vegetables, fruits, whole grains, supplementation.
