Cholesterol is a steroid lipid (fat) found in the blood of all animals
and is
necessary for proper functioning of our cell membranes and production of
hormones. While there can be negative health benefits associated with
low cholesterol, cholesterol deficiency is rare. Our bodies already
manufacture all the cholesterol we need, so it is not necessary to
consume more.
Excessive consumption of cholesterol has been shown to increase the risk
of heart disease and stroke. Cholesterol is only found in animal food
products,
and thus, vegans are likely to have lower cholesterol than non-vegans.
The current recommended daily allowance (RDA) for cholesterol is 300mg.
Below is a list of high cholesterol foods. It is recommended that you
buy a Cholesterol Test Kit, so you can monitor your cholesterol levels at home and see which diet works best for you. To lower your cholesterol, read the article on cholesterol lowering foods.
#1: Egg Yolk
The yolks of eggs have the most cholesterol of any food with
1234mg per 100 gram serving or 411% of the RDA. A single egg yolk will
provide 210mg (70% RDA) of cholesterol, while a whole egg provides
slightly more with 212mg (71% RDA). Thus all the cholesterol in eggs is
found in their yolks.
#2: Caviar (Fish Roe)
A
common spread for breads in Northern and Eastern Europe, caviar is
packed with cholesterol. 100 grams provides 588mg (196% RDA), that is
94mg (31% RDA) per tablespoon.
#3: Liver, Pate, Foie Gras
Cholesterol
is manufactured by the liver, and therefore liver in cuisine contains a
lot of cholesterol. The liver from most any meat will contain 564mg of
cholesterol per 100 grams or 188% of the RDA. Foie Gras (and most pâtés)
contain 255mg (85% RDA) per 100g serving,or 20mg (7% RDA) per tablespoon.
#4: Butter
Common
in cakes, cookies, on bread, and vegetables, butter is everywhere. 100
grams of butter packs 215mg (72% RDA) of cholesterol, one stick has more
with 243mg (81% RDA), and one tablespoon contains 30mg (10% RDA).
#5: Shrimp (Prawns, Camarones)
100
grams of shrimp will contain 195mg (65% RDA) of cholesterol. A single
large shrimp contains 11mg (4% RDA), and an ounce of shrimp will provide
around 55mg (18% RDA).
#6: Fast Foods (Breakfasts)
Fast foods, the breakfasts in particular, are packed with cholesterol. A
ham, egg, and cheese biscuit will provide 172mg (57% RDA) per 100g
serving, or 246mg (82% RDA) of cholesterol per biscuit. An egg and
sausage biscuit has even more with 261mg (87% RDA).
#7: Oil Packed Fish
Although thought to be good for your heart, the oil of fish, and oil
packed fish, do contain quite a bit of cholesterol. Oil packed Atlantic
Sardines carry 142mg (47% RDA) of cholesterol per 100g. That is 131mg
(44% RDA) per can, and 17mg (6% RDA) in a single sardine.
#8: Cheese
A vegetarian source of protein, and also a good source of calcium,
cheese is a tasty addition to most any dish. Port de Salut contains the
most cholesterol with 123mg (41% RDA) per 100 gram serving. That is
21mg (7% RDA) per one inch cube. Other cheeses high in cholesterol
include: Fontina (39% RDA), Gouda (38%), Cream Cheese (37% RDA), Gruyere
(37%), and Cheddar (35% RDA).
#9: Processed Meats (Sausage, Lamb, Duck)
The
amount of cholesterol in any processed meat depends on the cut used,
and the amount of fat added during processing. Liver sausage and
bratwurst will contain around 158mg (50% RDA) of cholesterol per 100
gram serving. That is 63mg (21% RDA) per link. In terms of meats, lamb
and duck will contain the most cholesterol all things being equal.
#10: Shellfish (Oysters, Clams, and Mussels)
Shellfish can be eaten raw, baked, steamed, fried, or made into
chowder. Wild Eastern Oysters contain the most cholesterol with 105mg
(35% RDA) per 100g serving. That is 30mg (10% RDA) per ounce, or 7mg (3%
RDA) per oyster.
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