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Cholesterol Ups and Downs

Where’s the Cholesterol?
Liver, 3 ounces, cooked 331mg 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
Provided by: the Education Departmetn of the National Live Stock and Meat Board.
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