What is the relationship between cholesterol and chicken? Discover the cholesterol content in different chicken parts, how preparation methods affect it, and effective strategies to manage high cholesterol levels.

Understanding Cholesterol and Its Role in the Body

Cholesterol is a vital substance that serves important functions in the human body. It is necessary for the production of hormones, cell growth, and the digestion of food. The liver naturally produces the right amount of cholesterol to meet these needs. However, when the body takes in too much cholesterol from the diet, it can lead to serious health problems.

The Dangers of High Cholesterol

High cholesterol levels in the bloodstream can contribute to the formation of artery-blocking plaques, increasing the risk of blood clots, angina, heart attacks, strokes, and other cardiovascular diseases. Factors like genetics, race, excess body weight, and aging can all influence an individual’s cholesterol levels.

Cholesterol Content in Chicken

Chicken is generally considered a lean meat, but the cholesterol content can vary significantly depending on the specific part of the chicken and how it is prepared. The breast is the leanest, with 73 mg of cholesterol per 100 g, while the wing has the highest cholesterol content at 111 mg per 100 g.

Preparation Methods and Cholesterol Levels

The way chicken is prepared can also impact its cholesterol content. Fried chicken, whether with or without skin, has a higher cholesterol level than roasted or grilled chicken without skin. For example, fried chicken with meat and skin contains 90 mg of cholesterol per 100 g, while grilled chicken without skin has 104 mg per 100 g.

Strategies to Manage High Cholesterol

For individuals with high cholesterol, a combination of lifestyle modifications and, in some cases, medication can be effective in managing the condition. Dietary changes, maintaining a healthy weight, regular physical activity, stress management, and quitting smoking are all important factors in lowering cholesterol levels.

Incorporating Chicken into a Cholesterol-Friendly Diet

Chicken can be a valuable part of a diet aimed at managing cholesterol, as long as it is prepared in a healthy manner. Choosing leaner cuts, such as the breast, and avoiding high-fat preparation methods like frying can help keep cholesterol levels in check while still enjoying the nutritional benefits of this versatile protein.

Key Takeaways

• Cholesterol is essential for the body’s functions, but excessive levels can lead to serious health problems.
• Chicken’s cholesterol content varies by the specific part and how it is prepared.
• Fried chicken, especially with the skin, has the highest cholesterol levels, while roasted or grilled chicken without skin is the leanest option.
• Effective strategies to manage high cholesterol include dietary changes, maintaining a healthy weight, regular physical activity, stress management, and quitting smoking.
• Incorporating chicken into a cholesterol-friendly diet can be beneficial, as long as lean cuts and healthy preparation methods are chosen.

What role does cholesterol play in the human body?

Cholesterol is a vital substance that serves important functions in the human body. It is necessary for the production of hormones, cell growth, and the digestion of food. The liver naturally produces the right amount of cholesterol to meet these needs.

What are the potential health risks of high cholesterol levels?

High cholesterol levels in the bloodstream can contribute to the formation of artery-blocking plaques, increasing the risk of blood clots, angina, heart attacks, strokes, and other cardiovascular diseases.

How does the cholesterol content in chicken vary based on the specific part and preparation method?

The cholesterol content in chicken can vary significantly depending on the specific part of the chicken and how it is prepared. The breast is the leanest, with 73 mg of cholesterol per 100 g, while the wing has the highest cholesterol content at 111 mg per 100 g. Fried chicken, whether with or without skin, has a higher cholesterol level than roasted or grilled chicken without skin.

What strategies can be effective in managing high cholesterol levels?

For individuals with high cholesterol, a combination of lifestyle modifications and, in some cases, medication can be effective in managing the condition. Dietary changes, maintaining a healthy weight, regular physical activity, stress management, and quitting smoking are all important factors in lowering cholesterol levels.

How can chicken be incorporated into a cholesterol-friendly diet?

Chicken can be a valuable part of a diet aimed at managing cholesterol, as long as it is prepared in a healthy manner. Choosing leaner cuts, such as the breast, and avoiding high-fat preparation methods like frying can help keep cholesterol levels in check while still enjoying the nutritional benefits of this versatile protein.

What are the key factors that can influence an individual’s cholesterol levels?

Factors like genetics, race, excess body weight, and aging can all influence an individual’s cholesterol levels. Hereditary factors, social determinants of health, and carrying excess weight can all contribute to higher cholesterol levels.

How can preparation methods affect the cholesterol content in chicken dishes?

The way chicken is prepared can significantly impact its cholesterol content. Fried chicken, whether with or without skin, has a higher cholesterol level than roasted or grilled chicken without skin. For example, fried chicken with meat and skin contains 90 mg of cholesterol per 100 g, while grilled chicken without skin has 104 mg per 100 g.

Cholesterol levels in chicken — by part and mode of preparation

Cholesterol is necessary for healthy body function, but too much can cause serious health problems. Eating chicken as part of a balanced diet can help control cholesterol levels, but it depends on the part of the chicken a person consumes and how they prepare it.

The liver naturally produces cholesterol in adequate amounts to fuel cell growth and hormone production, among other processes. Humans take in additional cholesterol through their diet. Dairy and meat, including poultry, all have cholesterol, which can potentially increase levels to unhealthy ranges.

Chicken is typically a lean meat with a low fat content. However, the level of cholesterol that chicken contains varies according to the part that people consume, whether the skin is present, and how a person prepares it.

This article will explore:

• the function of cholesterol in the body
• the health hazards of too much cholesterol
• the cholesterol content of chicken by part
• cholesterol levels in popular chicken dishes
• how to lower cholesterol

Cholesterol exists in every cell of the body. The body uses it to produce hormones and vitamins and to digest foods. The body produces all the cholesterol it needs in the liver, but humans also consume dietary cholesterol through food.

When too much cholesterol enters the bloodstream, it mixes with other products and forms artery-blocking plaques. This plaque can contribute to blood clots, angina, heart attack, stroke, carotid artery disease, and peripheral artery disease.

Several factors can increase the risk of high cholesterol. It can run in families, so hereditary factors may play a role. Race can also be a factor. Black Americans often have higher cholesterol levels than white Americans, as racism, environmental stressors, and other social determinants of health can affect people in numerous ways.

Carrying excess body weight also increases a person’s risk of developing high cholesterol. Cholesterol levels usually get higher as people age.

Chicken is a lean meat if a person removes its skin. The skin on chicken can contain 80% of its total fat calories. Cholesterol levels vary by the portion of chicken a person consumes. If an individual is looking for the leanest portion of meat, they should opt for the breast.

Cholesterol levels of each part of the chicken (raw):

• breast, 100 grams (g), without skin: 73 milligrams (mg)
• breast, 100 g with skin: 64 mg
• thigh, 100 g, with skin: 98 mg
• thigh, 100 g without skin: 94 mg
• leg, 100 g with skin: 93 mg
• leg, 100 g, without skin: 91 mg
• wing, 100 g: 111 mg
• back, 100 g, meat only: 81 mg

Although cholesterol is important in the body, too much can have detrimental effects. For this reason, eating a low cholesterol diet is important for anyone interested in managing their cholesterol intake.

How a person prepares chicken can affect the amount of cholesterol it contains. For example, the same piece of chicken will have different cholesterol content depending on whether someone cooks it on a grill or breads it and fries it in oil.

Here are a few of the most popular ways to prepare chicken and their average cholesterol content:

• fried chicken, meat only, no skin 100 g: 94 mg
• fried chicken, meat and skin, with flour, 100 g: 90 mg
• roasted chicken, meat only, 100 g: 75 mg
• roasted chicken, meat and skin, 100 g: 76 mg
• grilled chicken, no skin, 100 g: 104 mg

There are lifestyle and medication options to lower a person’s cholesterol. A doctor may prescribe a combination of both if high cholesterol is a concern or if someone has a diagnosis of high cholesterol.

Lifestyle considerations include:

• Diet: Limiting saturated fats and trans fats can help reduce cholesterol. Following a diet that is rich in a variety of nutritious foods, such as fruits, vegetables, whole grains, and lean meats, can also help.
• Maintaining moderate weight: Carrying excess weight and having a waist measurement over 40 inches for males and 35 inches for females creates increased risk factors. A combination of reduced high-density lipoprotein (HDL) cholesterol levels, high triglycerides, and increased weight puts an individual at risk for metabolic syndrome. This is a group of conditions that increases the risk of stroke, diabetes, and coronary heart disease.
• Activity: According to the Centers for Disease Control and Prevention (CDC), people should aim for at least 150 minutes of moderate-intensity physical activity per week.
• Managing stress: Regular or chronic stress can increase levels of “bad” cholesterol in the cardiovascular system and lower levels of “good” cholesterol.
• Quitting smoking: Smoking has many detrimental health effects, including raising levels of HDL, or bad cholesterol, and lowering low-density lipoprotein, or good cholesterol.

For some, medication is necessary to further supplement a treatment plan. For those with a diagnosis of familial hypercholesterolemia, an inherited form of high cholesterol, there is also a treatment called lipoprotein apheresis. During this treatment, a machine filters LDL cholesterol from the bloodstream and filters the blood back into the body.

Cholesterol forms in the body through liver function, but humans also obtain it from the food they eat. While chicken is a low fat food, it still contains cholesterol. Which part of the chicken someone consumes and how they prepare it can greatly impact how much it contains.

Chicken breasts are generally the portion of the bird featuring the lowest cholesterol content, but preparation and cooking methods can affect the amounts.

To manage cholesterol, an individual can make dietary and exercise changes, weight management, quit smoking if applicable, and manage stress. If these lifestyle management tools are not enough, there are medications and other medical interventions a person can try.

When it comes to cholesterol, is chicken as bad as red meat?

Those who eschew steak in favor of chicken because they think it’s healthier may be able to put lean beef back on the menu.

That’s because new research, published Tuesday in the American Journal of Clinical Nutrition, is raising questions about poultry and cholesterol.

The small study found that consuming high levels of red meat or white poultry resulted in higher blood cholesterol levels than consuming an equal amount of plant protein. The findings held even when diets contained high levels of saturated fat, which increased blood cholesterol to the same extent as all three protein sources.

The key takeaway from the study, nutritionists say, is to watch out for saturated fat, no matter the protein source. And when it comes to poultry versus red meat, “it’s easier to get higher amounts of saturated fat from some cuts of red meat,” said Elizabeth Kitchin, assistant professor of nutrition sciences at the University of Alabama at Birmingham who wasn’t involved with the research.

Still, it was unexpected that poultry had the effect on cholesterol levels that it did.

“I was surprised that the effect of white meat on cholesterol levels was identical to the effects of red meat,” said Dr. Ronald Krauss, study author and director of atherosclerosis research at Children’s Hospital Oakland Research Institute.

In the study, 113 adults were randomly assigned to one of three diets for one month: rich in lean cuts of beef, lean cuts of chicken or turkey, or plant proteins. After each month, the participants’ diet was changed, so that each participant ended up trying all three diets. However, half of the participants’ diets, regardless of protein source, were high in saturated fat; the other half ate a low-saturated fat diet.

After each month, the researchers measured the participants’ levels of LDL cholesterol, the so-called bad cholesterol.

“Keeping all else constant — even the level of animal fat — the levels were higher on both sources of meat compared to the nonmeat diet,” Krauss told NBC News.

Researchers said that the findings may not affect most people who aren’t at high risk for heart disease. When participants’ diets were low in saturated fat, the rise in LDL was minimal regardless of whether they ate chicken or lean red meat. But for the person actively trying to bring down high levels of LDL cholesterol, researchers said, it may be worth cutting back on both red and white meats, and relying more on plant proteins.

Red meat is a source of high-quality protein, zinc, iron and vitamin B12, but most nutritionists agree that it is best to choose a lean cut in a modest portion for optimal health benefits. The positives of having red or white meat can be canceled out if too much saturated fat, from any source, is included in one’s diet.

Previous evidence shows that fatty red meat is a prime source of artery-clogging saturated fat, a factor associated with heart disease. And two studies published last year showed that people who eat red meat — but not vegetarians or people who eat only white meat such as chicken — have higher levels in the blood of a chemical called TMAO, which has been linked to higher heart disease risk.

The researchers cautioned against demonizing any food based on one study. “People often get the impression that if something raises cholesterol, it should be eliminated,” Krauss said. “I don’t want people to get too focused on an all or nothing approach.”

Indeed, the American Heart Association recommends a combination of poultry, fish, vegetable proteins and lean red meat for a heart-healthy diet.

“For many people a varied approach including any or all of these foods within the context of high fruit, vegetable and whole grain, nuts/seeds/legume intake along with polyunsaturated or monounsaturated oils can serve as a healthy eating pattern with plenty of variety,” Dr. Linda Van Horn, a volunteer nutrition expert with the AHA, told NBC News.

Other outside experts also pointed out that diet is just one factor when it comes to overall heart disease risk.

“This study focused on just saturated fat,” Kitchin told NBC News. “There are a lot of other risk factors for heart disease, like extra body weight and inactivity, that are big players in heart disease.”

FOLLOW NBC HEALTH ON TWITTER & FACEBOOK

Erika Edwards

Erika Edwards is a health and medical news writer and reporter for NBC News and “TODAY. “

Shamard Charles, M.D.

Dr. Shamard Charles is a physician-journalist for NBC News and Today, reporting on health policy, public health initiatives, diversity in medicine, and new developments in health care research and medical treatments. 

5 most useful types of meat that protect against thrombosis and do not increase cholesterol

• Health

Some people cannot imagine their lunch or dinner without meat: this product is tasty, satisfying, goes well with any side dish. We figure out which meat can be considered the most useful.

December 10, 202155

Source:

pexels.com

In order for the diet to be complete and the body to receive all the necessary micro and macro elements, it needs a balance of proteins, fats and carbohydrates. Therefore, our daily menu should include vegetables, fruits, cereals, whole grains, fish and meat products. The latter, as many already know, are considered an excellent source of protein, an element whose deficiency can lead to serious health problems.

However, now it has become fashionable to refuse meat. Especially from red. It is believed that a strong love of red meat can trigger the development of colon cancer. Some are sure that this product is fatty, hard to digest by the body and contributes to weight gain. In fact, we need meat, nutritionists say. The main thing is to be able to choose correctly and not overeat.

Rabbit meat

Rabbit meat is considered to be the highest protein content among all types of meat, according to Harper’s Bazaar. It is easily absorbed by the body, does not provoke bloating and gas formation in the intestines. Rabbit meat is considered dietary, so you definitely won’t gain extra pounds. It is low in cholesterol and high in omega-3 polyunsaturated fatty acids.

Turkey

The meat of this bird, like rabbit meat, is also considered low-calorie and easy to digest. It contains a lot of vitamins and minerals that our joints and bones need, it contains practically no cholesterol and has a positive effect on the nervous system and metabolism. But the main thing is that turkey contains a large amount of the amino acid tryptophan. It is involved in the production of endorphins and improves mood.

Read also

Chicken

Chicken is still slightly inferior to turkey in the “usefulness” rating, but it must also be included in your diet. The meat of this bird has a lot of protein and phosphorus, it is low-calorie, does not contain fat and perfectly saturates the body for a long time. According to some studies, chicken has a beneficial effect on the liver, heart and immune system.

Mutton

Mutton is considered to be harmful and fatty, many refuse this meat for no reason. But in vain. Despite the fact that mutton fat is indeed “heavier” than chicken fat, it is perfectly absorbed by the body, saturates, and besides, this meat has a lot of vitamin E. It is this vitamin that has a positive effect on blood clotting, protects against thrombosis and the formation of cholesterol plaques.

See also

Beef and veal

This meat is rich in protein, magnesium, potassium, selenium, B vitamins, vitamin D and iron. Beef is considered dietary because it is low in fat. However, you should not get carried away with red meat – in large quantities it can harm your health. Therefore, include poultry, fish in your diet, and also do not forget about fasting days.

Author of the text:Sofya Khromova

How to properly cook meat and eggs so that there is less cholesterol and more health benefits

May 19, 2020

How to properly boil meat and eggs so that there is less cholesterol and more health benefits

Any boiled foods are healthier than fried ones, doctors tell us. However, boiled food can become useless.

It all depends on how long we cook it. Sometimes overcooked eggs, chicken, meat are better thrown away than eaten. And that’s why.

Chicken

You don’t have to wait for the meat to fall off the bone to cook chicken. For a carcass, 40-50 minutes is enough. The broiler is cooked for an hour after the water boils. And for chicken pieces, half an hour after boiling is enough.

As nutritionist Galina Bartashevich says, if the chicken is digested, the protein coagulates – it takes on a form that is difficult to digest. As a result, food becomes heavy for the stomach. In addition, many vitamins are lost. The food is not so much satisfying and tasty as useless. And even in vain loads the body, stomach and liver.

When cooking poultry, as the nutritionist says, you need to know some rules. If you cook soup, then the chicken must be dipped in cold water, then all the flavor and nutritional components will be in the broth. And if you put the chicken in boiling salt water, then all the nutrients will remain inside the chicken. It will be juicier too.

Meat

Meat is also not easy to cook. During cooking, complex processes take place. When the heat rises above 40 degrees, the proteins that make up the meat are compressed, the flesh becomes denser. Collagen is converted to glutin, which is reflected in the juiciness.

That’s why if you cook meat longer, it becomes tougher. In addition, it destroys vitamins and minerals that our body needs.

As nutritionist Galina Bartashevich says, if you cook meat on the bones, you can get a wild level of cholesterol, and if on tubular bones, then the broth will also turn out to be high in calories. For a good broth and tasty meat, you need to cook for a certain time and the amount of water must be appropriate.

For example, a kilo of meat fillet requires one and a half liters of water. It is enough to cook fresh beef for an hour and a half after boiling. Frozen beef is cooked for at least an hour and a half. Pork and lamb – up to 2 hours, veal – 1 hour.

Pasta

In pasta, the most valuable is, first of all, vegetable protein and carbohydrates. If the products are digested, then they lose these “usefulness”. Brand Chef Ivan Anufriev explains that pasta should be cooked depending on its type, thickness and shape, whether it is dried by production methods or freshly cooked.

Pasta packages have cooking times indicated. It must be adhered to. The healthiest type of pasta is al dente. You need to get the pasta out of the water a minute before the time indicated by the manufacturer.

When cutting the pasta, you can see a white dot inside, i.e. the pasta remains a little hard inside. This is al dente. In this case, you can eat pasta and lose weight. Carbohydrates do not turn into fats and do not accumulate in the body.

Eggs

The best kind for the body is soft-boiled eggs or scrambled eggs. When eggs are boiled, a complex chemical process takes place. The protein contains sulfur. Combined with hydrogen, sulfur forms toxic hydrogen sulfide. When heated, this poison penetrates into the product.

And there is iron in the yolk. Combining with hydrogen sulfide, sulfides are formed. The longer you boil an egg, the more of these harmful sulfides. Therefore, it is not recommended to boil eggs for longer than 10 minutes. The ideal time to boil an egg is 9 minutes after the water boils.

But still depends on the size of the egg. For soft-boiled eggs, one and a half minutes after boiling water is enough, if you put the eggs in cold water.

Overcooked eggs with a blue rim of the yolk should not be eaten at all, nutritionist Galina Bartashevich advises.

Healthy eating

May 26, 2023

Editorial

Too frequent and rather tangible recent tremors in the Tuapse region have become a cause of concern and a topic of discussion not only among local residents. We asked Igor Podymov, Leading Researcher of the Southern Branch of the P.P. Shirshov Institute of Oceanology of the Russian Academy of Sciences (Gelendzhik), to comment on the situation.