Cholesterol
Waxy fat made by the liver; the body needs some cholesterol and can make all it needs
- LDL (bad) cholesterol; may attach to blood vessels and form plaque
- HDL (good) cholesterol; protective effect on the heart
- Saturated fats contribute most to cholesterol; limit dietary cholesterol
Health Benefits:
- building block for human tissues
- helps liver make bile
- HDL (good) cholesterol acts as antioxidant
- HDL (good) cholesterol helps remove LDL (bad) cholesterol from the arteries
Low intake of Cholesterol
Symptoms of low Cholesterol intake
- Agitation
- Anxiety, Stress
- Changes in mood, sleep, eating
- Confusion
- Depression
- Nervousness
Causes of low Cholesterol intake
- Dietary cholesterol has little or no effect on levels in most people
Excess intake of Cholesterol
Symptoms of excess intake of Cholesterol
- No symptoms with high cholesterol until heart disease develops
- Blood test is only way to detect
At risk for excess Cholesterol
- Dietary cholesterol has little or no effect on levels in most people
Cholesterol Content in Foods
Foods High in Cholesterol
| Food | Serving Size | Cholesterol |
|---|---|---|
| Beef kidneys, cooked | 3 oz | 609 mg |
| Biscuit with egg and bacon | 1 biscuit | 352 mg |
| Beef liver, pan fried | 3 oz | 324 mg |
| Shrimp, canned | 1 cup | 323 mg |
| Chocolate mousse | 1 cup | 283 mg |
| Biscuit with egg and sausage | 1 medium | 261 mg |
| Calamari, fried | 3 oz | 221 mg |
| Croissant w/egg, cheese, ham | 1 unit | 217 mg |
| English muffin w/egg, cheese, canadian bacon | 1 unit | 212 mg |
| Chicken breast, lean, cooked | 6 oz | 197 mg |
| Egg, whole | 1 large | 186 mg |
| Hamburger, double patty w/condiments, mayo | 1 large | 172 mg |
| Pork tenderloin, broiled | 6 oz | 160 mg |
| Ground pork, cooked | 6 oz | 160 mg |
| Breakfast burrito w/egg, cheese, sausage | 1 unit | 149 mg |
| Turkey breast, roasted | 6 oz | 136 mg |
| Atlantic mackerel, cooked | 6 oz | 128 mg |
| Lobster, cooked | 3 oz | 124 mg |
| Swiss cheese, diced | 1 cup | 123 mg |
| Turkey, ground, fat free | 6 oz | 120.7 mg |
| Herring oil | 1 Tbsp | 104 mg |
| Beef chuck pot roast | 3 oz | 85 mg |
| Pepperoni | 3 oz | 82 mg |
| Mahimahi, cooked | 3 oz | 80 mg |
| Chocolate ice cream, soft serve | 1 cup | 78 mg |
| Pollock, cooked | 3 oz | 77 mg |
| Fish sandwich w/tartar sauce | 1 unit | 77 mg |
| Salami, beef, pork, cooked | 3 oz | 76 mg |
| London broil, cooked | 3 oz | 76 mg |
Foods Low in Cholesterol
| Food | Serving Size | Cholesterol |
|---|---|---|
| Trail mix | 1 oz | 1 mg |
| Tortilla chips, nacho, reduced fat | 1 oz | 1 mg |
| Chocolate yogurt, nonfat | 6 oz | 1.7 mg |
| Biscuits, plain or buttermilk | 1 cup | 2 mg |
| Pasta sauce | 1 cup | 2.6 mg |
| Goat milk | 1 oz | 3.4 mg |
| Veggie burger | 1 patty | 3.5 mg |
| Skim milk | 1 cup | 5 mg |
| Milk chocolate coated coffee beans | 1 oz | 5.7 mg |
| Shortening | 1 Tbsp | 7.2 mg |
| Cottage cheese, nonfat | 4 oz | 8 mg |
| White chocolate | 3 oz | 18 mg |
| Greek yogurt, low fat | 7 oz | 20 mg |
| Potato pancakes | 1 small | 21 mg |
| Whole milk | 1 cup | 24.4 mg |
| Italian sausage, sweet | 3 oz | 25.2 mg |
| Cod liver oil | 1 tsp | 25.7 mg |
| Cheddar cheese | 1 oz | 28 mg |
| Butter, unsalted | 1 Tbsp | 30.5 mg |
| Yogurt, plain | 8 oz | 32 mg |
| Bacon, pan fried | 3 slices | 35.6 mg |
| White tuna, canned, water packed | 3 oz | 35.7 mg |
| Chili w/beans, canned | 1 cup | 43.5 mg |
| Cod, cooked | 3 oz | 52 mg |
| Ricotta cheese | 1 cup | 60.8 mg |
| Kielbasa sausage, cooked | 3 oz | 62 mg |
| Quesadilla w/chicken | 1 medium | 66.6 mg |
| Orange roughy, cooked | 3 oz | 68 mg |
| Pink salmon, canned | 3 oz | 70.6 mg |
| Prime rib steak, cooked | 3 oz | 70.6 mg |
References
Diet and heart disease risk. (2021). Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food
Ding, X., Zhang, W., Li, S., & Yang, H. (2019). The role of cholesterol metabolism in cancer. NIH, National Library of Medicine; American Journal of Cancer Research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6405981/
Cholesterol: Top foods to improve your numbers. (2023). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
MedlinePlus. (2022). Heart Failure. National Library of Medicine. https://medlineplus.gov/heartfailure.html
Foods Highest in Cholesterol. (n.d.). MyFoodData. Retrieved November 9, 2023, from https://tools.myfooddata.com/nutrient-ranking-tool/cholesterol/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Patino, E. (2021). 5 Diets That Can Help Lower Cholesterol. Everyday Health. https://www.everydayhealth.com/heart-health/special-diets-that-help-lower-cholesterol/
Ramaraju, K., Krishnamurthy, S., Maamidi, S., Kaza, A., & Balasubramaniam, N. (2013). Is serum cholesterol a risk factor for asthma? NIH, National Library of Medicine, Lung India. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3841685/
Cholesterol (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1253
Health benefits of a low cholesterol diet. (2022). The University of Iowa, Hospital. https://uihc.org/health-topics/health-benefits-low-cholesterol-diet
Nutrients: Cholesterol (mg). (2018). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/cholesterol.pdf
Vanderlip MD, E., MPH. (2016). How to assess and manage high cholesterol in patients with mental illness. MDedge. https://www.mdedge.com/psychiatry/article/116754/somatic-disorders/how-assess-and-manage-high-cholesterol-patients-mental
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