If you have a medical condition such as heart disease, it’s crucial you keep track of the amount of cholesterol you consume and restrict it to 200 mgs per day. If you don’t have any medical condition, cholesterol should still be consumed in a limited amount and restricted to 300 mg per day.
Cholesterol is found in animal products only, such as meat, eggs, dairy products, and shellfish. Vegetables, grains, fruits, and all other plant-based foods do not contain cholesterol. If you want to track your cholesterol to stay fit, look closely at the article.
In the article below, we will be discussing cholesterol in different forms of meat and seafood. We will illustrate the meat cholesterol charts defining the high and low-cholesterol meat types.
Cholesterol in Meat
Some cholesterol in your diet is not harmful, but the high amount of saturated fat is. Meat is usually high in saturated fats linked with increased blood cholesterol levels and risk of heart disease. Experts suggest restricting the quantity of meat considered high cholesterol foods and high in saturated fat.
Also read: Iron in Meat
High Meat Cholesterol Chart
Red meat’s cholesterol level is high as it has more saturated fats than white meat and none in lean meat. A 100g piece of red meat has 37g of saturated fats, whereas a 100g of lean meat only has 1.5g of saturated fats.
Goat meat is lower in cholesterol than other meat types, including lamb, chicken, pork, and beef. To know the cholesterol level in beef, consult the beef cholesterol chart below.
Lamb meat has the highest cholesterol level of all meat. Processed meat such as bacon, sausages, and more are also high in cholesterol as they are made from fatty cuts of pork and beef. Let’s look at the high-cholesterol meat list and the number of saturated fats in them.
| Meat type | Cholesterol level | Saturated fats | Serving |
|---|---|---|---|
| Lamb | 78.2 mg | 2.9 g | 3 oz |
| Chicken | 76 mg | 1.7 g | 3 oz |
| Pork | 73.1 mg | 2.9 g | 3 oz |
| Beef | 73.1 mg | 3 g | 3 oz |
| Goat | 63.8 mg | 0.79 g | 3 oz |
| Bacon | 9 mg | 3 g | 1 serving |
| Pork sausage | 119 mg | 12 g | 1 serving |
| Hotdogs | 92 mg | 18 g | 1 serving |
| Ground beef | 75 mg | 6.2 g | 3 oz |
| Beef Steak | 67 mg | 4.5 g | 100 g |
Also read: Meat Protein content
Low Meat Cholesterol Chart
There are also low-meat cholesterol choices if you have a medical issue. Most low-meat cholesterol choices have high but lower saturated fat content, making them appropriate for a low-cholesterol diet.
White meat, cooked lean meat, skinless poultry, and fish are all recommended 156-170g daily because of their low saturated fat and lower cholesterol content. Turkey meat and skinless chicken breast have high cholesterol levels but less than 3g of saturated fats.
Lean meat choices such as pork tenderloin, ground beef, and sirloin are some excellent low-cholesterol meat types you can add to your low-cholesterol diet. Also, it’s essential to know that the cholesterol content of the food depends on how you prepare it.
Baking, grilling, broiling, and boiling are better and healthy ways to prepare meat. Frying meat in butter or oil adds to the cholesterol content of the meat, even if it’s lean meat. Find out more about the low-cholesterol meat types in the table below.
| Meat type | Cholesterol level | Saturated fats | Serving |
|---|---|---|---|
| Turkey breast | 104 mg | 3 g | 100 g |
| Skinless chicken breast | 73 mg | 0.5 g | 100 g |
| Top-round steak | 77 mg | 7 g | 100 g |
| Lamb organs | 200 – 400 mg | 3 – 9g | 100 g |
| Top sirloin steak | 92 mg | 14 g | 100 g |
| Lean ham | 58 mg | 1.9 g | 100 g |
| Ground turkey | 84 mg | 2.5 g | 113 g |
| Lean ground beef | 95 mg | 4.5 g | 100 g |
| Loin chop | 133 mg | 13 g | 134 g |
Also read: Meat Cooking Temperature
High Cholesterol Seafood
Seafood contains antioxidants and omega-3 fatty acids essential for the brain, heart, and overall improved health. According to dietary guidelines for Americans, people should consume at least 8 ounces of fish in a week.
Seafood, particularly shellfish, is high in cholesterol but contains small amounts of saturated and trans fats. Refer to the table below to find out the cholesterol level in different types of seafood. Even though some types of seafood are high in cholesterol, they will not harm heart health.
Seafood may help raise the good cholesterol level in your blood as some seafood may have zero trans fat. To enjoy the full benefits of seafood, it’s best to eat it with minimum salt and oil. Deep frying can again change the nutritional benefits of the fish; hence it’s better to grill, bake, steam, or boil the fish.
| Meat type | Cholesterol level | Saturated fats | Serving |
|---|---|---|---|
| Squid | 231 mg | 1 g | 3 oz |
| Shrimp | 194 mg | 1 g | 3 oz |
| Salmon | 63 mg | 12 g | 3 oz |
| Oysters | 55 mg | 2 g | 3 oz |
| Lobster | 71 mg | 1 g | 3 oz |
| Crab | 52 mg | 1 g | 3 oz |
| Halibut | 41 mg | 3 g | 3 oz |
| Anchovies | 24 mg | 2 g | 1 oz |
| Trout | 47 mg | 1 g | 2 oz |
Also read: seafood protein content
Low Cholesterol Seafood
If you aim to reduce your cholesterol intake, you can enjoy fish without any worries. AHA recommends people who want to lower their cholesterol levels eat more fish as it has a large amount of omega three fatty acids that reduce blood pressure. However, these fishes may have a high saturated fat content. To keep the saturated fats in control, you can use alternative cooking methods other than frying.
Eating fish that are low in cholesterol can improve your good HDL cholesterol, which sweeps cholesterol from artery walls preventing the risk of heart diseases and sudden death.
Our diet is a bank account, and good food choices are suitable investments that we make for our healthier tomorrow
Bethenny Frankel
Hence, if you care about your heart health, eat cholesterol fish such as trout, sardines, etc., at least twice a week. Look at the table below to find out other low-cholesterol fish you can add to your diet for variety and flavor.
| Meat types | Cholesterol level | Saturated fats | Serving |
|---|---|---|---|
| Clams | 26 mg | 0.2 g | 3 oz |
| Steamed scallops | 37 mg | 0.2 g | 3 oz |
| Steamed mussels | 48 mg | 0.7 g | 3 oz |
| Haddock | 46 mg | 0.1 g | 85 g |
| Rohu | 52 mg | 0.8 g | 3 oz |
| Swordfish | 113 mg | 2.8 g | 136 g |
| Scallops | 41 mg | 0.2 g | 100 g |
| Tuna | 30 mg | 1 g | 3 oz |
Conclusion
What we choose to eat has a direct impact on our cholesterol levels. Ideally, a healthy plate should serve ¼ of whole grains, 1/4 of healthy protein, and ½ a serving of various vegetables. A heart-healthy pattern of eating will lead to no cholesterol issues.
If you maintain healthy eating habits, you can enjoy some guilty pleasures once in a while and still stay on track with your cholesterol levels. For more details on food that is high and low in cholesterol, look at the meat cholesterol chart above.