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
Provided by: the Education Departmetn of the National Live Stock and Meat Board.
- Serum cholesterol is in your blood. Serum cholesterol is influenced by:
- Dietary cholesterol is in food.
- Plant foods have no cholesterol.
- Highest cholesterol animal foods: liver and egg yolks.
- 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.
Serum cholesterol-lowering fiber is found in foods. Fiber rich foods include:
- Black-eye peas
- Kidney beans
- Split peas
- Brussels sprouts
- Fresh oranges
- Apples with skin
- Canned plums