Cholesterol Ups and Downs

Where’s the Cholesterol?
Liver, 3 ounces, cooked	331 mg
Egg, 1 yolk	213 mg
Beef or Chicken, 3 ounces, cooked	76 mg
Whole Milk, 1 cup	8 mg
Skim Milk, 1 cup	1 mg

1. Serum cholesterol is in your blood. Serum cholesterol is influenced by:
   • Genetics
   • menopause
   • Exercise
   • Medication
   • Diet
2. Dietary cholesterol is in food.
   • Plant foods have no cholesterol.
   • Highest cholesterol animal foods: liver and egg yolks.
3. Fat in food influences serum cholesterol more than the cholesterol in food does. To cut fat;
   • Use low-fat cooking methods – bake, boil, steam, roast, grill, or stir-fry with a little oil.
   • Eat lean meat and trim visible fat.
   • Skim fat from cooked foods.
   • Choose reduced-fat products.
4. Fiber
   Serum cholesterol-lowering fiber is found in foods. Fiber rich foods include:
   • Black-eye peas
   • Kidney beans
   • Split peas
   • Brussels sprouts
   • Oatmeal
   • Fresh oranges
   • Figs
   • Apples with skin
   • Canned plums