Does chicken impact cholesterol levels. How does chicken compare to other meats for heart health. Which cuts of chicken are best for managing cholesterol. What are the healthiest ways to prepare chicken for optimal nutrition.

The Role of Chicken in a Heart-Healthy Diet

Chicken has become a dietary staple for many, with surveys indicating that 90% of people consume chicken at least six times in a two-week period. As chicken consumption continues to rise faster than other meats, it’s crucial to examine its impact on health, particularly cholesterol levels.

When chosen and prepared wisely, chicken can be a nutritious, low-fat protein source that fits well into a cholesterol-conscious diet. Let’s explore the facts about chicken and its relationship with cholesterol.

Chicken vs. Other Meats: A Cholesterol Comparison

How does chicken stack up against other meats in terms of cholesterol content? Chicken generally contains less saturated fat and dietary cholesterol compared to pork, beef, and lamb. A small grilled, skinless chicken portion provides approximately 90-100 mg of cholesterol, which is well within the recommended daily limit of 300 mg for most people.

• Chicken: Lower in saturated fat and cholesterol
• Pork, beef, lamb: Higher in saturated fat and cholesterol
• Recommended daily cholesterol intake: 300 mg or less

The Impact of Chicken on Blood Cholesterol Levels

Does eating chicken significantly affect your cholesterol levels? The answer isn’t straightforward and depends on various factors, including your overall diet and lifestyle.

Research suggests that incorporating lean, skinless chicken along with fish into your diet can help reduce both “bad” LDL cholesterol and total cholesterol. Moreover, a diet rich in lean meats, whole grains, dietary fiber, and complex carbohydrates has been shown to lower LDL cholesterol by 5-9%.

The Importance of Overall Dietary Patterns

It’s crucial to remember that individual foods don’t operate in isolation when it comes to health. The entire composition of your diet plays a more significant role than any single nutrient or food item. For instance, the potential benefits of consuming lean chicken can be negated if your diet is high in saturated fats from other sources.

Choosing the Healthiest Cuts of Chicken for Cholesterol Management

Not all chicken cuts are created equal when it comes to nutritional value and cholesterol content. Let’s examine the healthiest options for those mindful of their cholesterol levels.

Chicken Breast: The Leanest Option

Chicken breast is widely considered the healthiest cut due to its high protein content and low fat profile. According to USDA data, a 100-gram serving of raw, boneless, skinless chicken breast contains:

• Calories: 120
• Protein: 22.5g
• Cholesterol: 73 mg
• Fat: 2.62g

With zero carbohydrates and the lowest cholesterol content among chicken cuts, breast meat is an excellent choice for those managing their cholesterol levels or aiming for weight control.

Chicken Thighs: A Nutrient-Rich Alternative

While slightly higher in calories and fat than breast meat, chicken thighs offer nutritional benefits that shouldn’t be overlooked. They contain about 50% more iron and zinc than chicken breast. Zinc, in particular, has been shown to be effective in lowering blood levels of LDL cholesterol, total cholesterol, and triglycerides.

A 100-gram serving of raw chicken thigh contains:

• Calories: 121
• Protein: 19.7g
• Cholesterol: 94 mg
• Fat: 4.12g

Removing the skin from chicken thighs can significantly reduce their cholesterol content. For example, a medium-sized skinless chicken thigh contains only about 49-51 mg of cholesterol, compared to 60 mg with the skin on.

Preparation Methods: Maximizing Health Benefits of Chicken

How you prepare chicken can greatly impact its nutritional value and cholesterol content. Let’s explore some heart-healthy cooking methods that preserve the benefits of chicken while minimizing potential drawbacks.

Grilling and Baking: Healthy Cooking Techniques

Grilling and baking are excellent methods for preparing chicken in a heart-healthy manner. These techniques allow excess fat to drip away during cooking, resulting in a leaner final product. When grilling or baking chicken, consider the following tips:

• Remove the skin before cooking to reduce fat and cholesterol content
• Use herbs and spices for flavor instead of high-fat marinades or sauces
• Avoid overcooking, which can lead to the formation of harmful compounds

Avoiding Deep-Frying and High-Fat Preparations

While chicken wings and other cuts can be part of a healthy diet, it’s crucial to avoid deep-frying or preparing them with excessive amounts of added fats. Deep-fried chicken absorbs significant amounts of oil, increasing its calorie and fat content substantially.

Instead of deep-frying, consider these alternatives:

1. Air-frying: Provides a crispy texture with minimal added oil
2. Oven-baking: Can create a crispy exterior when done correctly
3. Pan-searing: Allows for browning and flavor development with controlled fat use

The Benefits of Organic and Free-Range Chicken

For those particularly health-conscious, organic chicken may offer slight advantages in terms of fat and cholesterol content. Some research suggests that organically raised poultry contains marginally less fat and cholesterol compared to conventionally raised birds.

Portion Control: An Added Benefit of Organic Chicken

Organically raised chickens tend to be smaller in size, which can make portion control easier for those watching their intake. This natural size difference can help prevent overconsumption and support overall health goals.

Chicken Organ Meats: A Word of Caution

While chicken meat can be a healthy part of a cholesterol-conscious diet, it’s important to be aware of the cholesterol content in organ meats, particularly chicken liver. Organ meats are significantly higher in cholesterol compared to muscle meat.

For instance, just 28 grams of cooked chicken liver contains approximately 160 mg of cholesterol, which is over 50% of the recommended daily limit for most people. If you’re actively managing your cholesterol levels, it may be wise to limit or avoid organ meats in your diet.

Incorporating Chicken into a Balanced, Heart-Healthy Diet

While chicken can be a valuable component of a heart-healthy diet, it’s essential to consider it as part of a broader nutritional strategy. Here are some tips for integrating chicken into a balanced diet that supports healthy cholesterol levels:

Balancing Protein Sources

While chicken is an excellent source of lean protein, it’s beneficial to vary your protein sources. Consider incorporating other heart-healthy proteins such as:

• Fish rich in omega-3 fatty acids (salmon, mackerel, sardines)
• Plant-based proteins (legumes, nuts, seeds)
• Other lean meats in moderation

Emphasizing Plant-Based Foods

To maximize the heart-health benefits of your diet, ensure that plant-based foods play a prominent role. Focus on:

• A variety of colorful fruits and vegetables
• Whole grains (oats, quinoa, brown rice)
• Healthy fats from sources like avocados, olive oil, and nuts

These foods provide essential nutrients, fiber, and antioxidants that work synergistically to support heart health and manage cholesterol levels.

Understanding the Bigger Picture: Lifestyle Factors and Cholesterol

While diet plays a crucial role in managing cholesterol levels, it’s important to consider other lifestyle factors that can impact heart health. A holistic approach to cholesterol management should include:

Regular Physical Activity

Exercise has been shown to have a positive effect on cholesterol levels, particularly by increasing HDL (good) cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

Maintaining a Healthy Weight

Excess body weight can contribute to higher cholesterol levels. By maintaining a healthy weight through a balanced diet and regular exercise, you can support healthy cholesterol levels.

Limiting Alcohol Consumption

Moderate alcohol consumption may have some heart health benefits, but excessive drinking can negatively impact cholesterol levels and overall health. If you choose to drink, do so in moderation.

Managing Stress

Chronic stress can contribute to unhealthy behaviors and negatively impact heart health. Incorporate stress-management techniques such as meditation, yoga, or deep breathing exercises into your daily routine.

The Role of Regular Health Check-ups

Regular health check-ups and cholesterol screenings are crucial for monitoring your heart health and making informed dietary decisions. These check-ups can help you and your healthcare provider:

• Track changes in your cholesterol levels over time
• Identify potential risk factors for heart disease
• Adjust your diet and lifestyle as needed
• Determine if additional interventions, such as medication, are necessary

By staying informed about your cholesterol levels and overall health status, you can make targeted adjustments to your diet, including your chicken consumption, to support optimal heart health.

Conclusion: Chicken as Part of a Heart-Healthy Lifestyle

In conclusion, chicken can be a valuable component of a heart-healthy diet when chosen and prepared wisely. By selecting lean cuts, using healthy cooking methods, and balancing chicken consumption with a variety of other nutrient-rich foods, you can enjoy this versatile protein while supporting healthy cholesterol levels.

Remember that individual dietary needs can vary, and it’s always best to consult with a healthcare professional or registered dietitian for personalized advice on managing your cholesterol levels and overall heart health. With mindful choices and a balanced approach, chicken can be a delicious and nutritious part of your heart-healthy lifestyle.

Is Chicken Good For Cholesterol? Decoding The Facts – Blog

Chicken is one of the most commonly eaten proteins. According to a survey, 9 out of 10 people reported eating chicken at least six times in two weeks.

Table of Contents

It also shows that chicken consumption is steadily increasing more than any other meat, which begs the question: is chicken healthy? When you select the right cut of chicken, it can be a low-fat, low-calorie addition to any diet or meal.

A carefully chosen and cooked chicken offers a good dose of protein without an unhealthy amount of cholesterol. Moreover, chicken is an inexpensive, nutritious, and leaner animal protein that helps with weight control.

Does Eating Chicken Impact Cholesterol Levels? 

It is important to remember that your eating patterns and entire components of diets matter more than single nutrients. So, the effect of chicken on your cholesterol depends on whether you are following a high-fat eating plan or a balanced diet.

For example, the positives of having lean meat like chicken can get cancelled out if your diet includes too much-saturated fat from another source.

Since it is easier to get higher amounts of saturated fat from red meat, switching to chicken can help manage blood cholesterol. A study shows that including lean skinless chicken alongside fish can reduce “bad” LDL cholesterol and total cholesterol.

In addition, a lean meat diet with a good balance of whole grains, dietary fibre, and complex carbs can lower your LDL cholesterol by 5-9%. 

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Chicken can be exceptionally great cholesterol-friendly food if you serve it correctly. Chicken has less saturated fat and dietary cholesterol than pork, beef, and lamb.

For example, you get only about 90-100 mg of cholesterol from eating a small grilled, skinless chicken. It is a decent amount for consumption since doctors recommend no more than 300 mg of dietary cholesterol per day. And if you are physically active, chicken is a good energy source to fuel your body. 

If you tend to be more health conscious, buy organic chicken because some research shows organic chicken contains slightly less fat and cholesterol. Plus, organically raised poultry are smaller, so sticking to a healthy portion becomes easier.

On the other hand, you can skip organ meats like chicken liver because they are high in cholesterol. For example, 28 grams of cooked chicken liver contains 160 mg of cholesterol, over 50% of your daily limit.

Healthiest Cut of Chicken for Cholesterol

It turns out that chicken or other white meat is not necessarily healthier or of higher quality when you choose the wrong cut. When selecting cuts of chicken for a cholesterol-friendly diet, there are several options to choose from. But not all cuts are made the same in terms of nutrition, cost, or flavour. 

When you are trying to manage or prevent high cholesterol, these are the best options:

Chicken Breast 

Chicken breast is relatively low in calories, but it is the leanest and the highest in protein. It has zero carbs and can help with weight control and muscle gain. On average, one small chicken breast provides 55% of recommended protein intake in a 2,000-calorie diet. 

According to USDA, the average 100 grams serving size of raw boneless skinless chicken breast contains approximately:

• Calories: 120
• Protein: 22.5 g
• Cholesterol: 73 mg 
• Fat: 2.62 g

The exact nutritional profile and calorie count can fluctuate depending on the size, cooking method, and whether the bird was pasture-raised, free-range, cage-free, or caged. Nonetheless, breast cuts contain the least amount of cholesterol. 

Chicken Thighs

The foremost factor differentiating chicken thighs from chicken breast is the slightly raised calorie and fat percentage. However, these juicier cuts offer about 50% more iron and zinc than chicken breast.

Research shows that zinc is an essential micronutrient effective in lowering blood levels of LDL cholesterol, total cholesterol and triglycerides. 

Zinc deficiency affects around one-third of the global population, and eating dietary sources of zinc, such as chicken, is essential. 

According to USDA, the average 100 grams serving size of raw chicken thigh contains approximately:

• Calories: 121
• Protein: 19.7 g
• Cholesterol: 94 mg 
• Fat: 4.12 g

One medium chicken thigh (skin eaten) has about 60 mg of cholesterol. Removing the skin can help lower its cholesterol content. For example, the same medium-sized chicken thigh without skin has only about 49-51 mg of cholesterol.  

Chicken Wings

Chicken wings are healthy if they are not deep-fried. Baked chicken wings can be a cholesterol-friendly snack. By removing the skin and baking, you significantly reduce the cholesterol and fat in chicken wings.

Taking its nutritional value into account, 100 grams of chicken wings contains 30.5 g of protein, 203 calories, and 8.1 g of fat. 

Chicken Tenders

Boneless chicken tenders are nutritionally equal to chicken breasts and suitable for preparing high-protein, high-vitamin, and highly nutritious fitness meals. However, it is likely to be fattiest when deep-fried.

The cholesterol in your chicken tenders varies as per the type of breadcrumbs used for the crust, the fat content of your chicken breast, and the cooking method used.

You can make chicken tenders with a mixture of whole-grain breadcrumbs, nuts, and sesame to enhance their nutrition and effect on HDL cholesterol.

Chicken tenders have 2. 5 to 2.9 grams of saturated fat; you should eat them sparingly. Excess saturated fat consumption can increase your cholesterol and triglyceride levels. However, eating a moderate amount of chicken tenders as a part of a balanced diet will not affect cholesterol levels significantly. 

Every 100 grams of chicken tenders contains:

• 17.3 to 20.3 grams of carbohydrates 
• 18.1 to 19.2 grams of protein
• 14 to 16.6 grams of fat
• 0.7 to 1.2 grams of dietary fibre (depending on the crust)

The HealthifyMe Note

Personal preferences matter the most when choosing chicken breast, thigh, drumsticks, and wings. But suppose you’re looking to cut calories, fat, and cholesterol. In that case, the boneless, skinless chicken breast is a lean, nutritious cut with an impressive amount of protein. However, cooking chicken the wrong way, no matter what cut you choose, may cause more harm than good.

Influence of Cooking on the Cholesterol in Chicken

How you prepare chicken significantly affects how healthy it is and how much cholesterol it provides. For example, breaded and fried chicken will have higher cholesterol than grilled or roasted chicken.

A study also says that the cooking and reheating method is not recommended in chicken thigh meat since it forms cholesterol oxidation products. 

Here is the difference in cholesterol levels in chicken (100 grams serving) according to the preparation method:

• Roasted chicken, meat only: 75 mg
• Roasted chicken, meat and skin: 76 mg
• Fried chicken, meat only: 89-94 mg
• Fried chicken, meat and skin, with flour: 90 mg
• Grilled chicken, no skin: 104 mg

The ingredients you add also change the cholesterol level in the chicken. For example, each tablespoon of butter you add to chicken adds 31 mg of cholesterol. But baking and roasting your chicken with herbs, spices and seasonings won’t add additional cholesterol to your meal.

The Pro Way to Lower Your Cholesterol

HealthifyMe is a quick, efficient, and simple way to track and monitor your health and its vital markers, including cholesterol and blood sugar levels. The latest flagship product, HealthifyPRO 2.0, is designed for people who want to reduce or track their calorie intake or anyone interested in health and nutrition.

With a few taps, the app gives a detailed summary of your macronutrient breakdown, graphs your weight, and unlocks a metabolic panel covering 85+ health parameters.

HealthifyPro is an elite option to improve overall health through personalised nutrition, fitness strategies and smart nudges. It seamlessly syncs your health data with your preferred Android or iOS device.

Once you select a plan and choose a health coach, set a cholesterol goal and work with your assigned nutritionist to attain the results. The CGM that comes with the Pro Plan alerts you when glucose levels get too high or too low after consuming a food item. At the same time, it notifies your health coach, who gives advice and tips on bringing the levels back to normal.

Here are some pro tips to lower cholesterol:

• Read the nutrition labels to understand what good nutrients you eat and avoid trans fats.
• Choose meats with fewer saturated fats, like chicken or oily fish.
• Eat more soluble fibre, such as whole grain bread, kidney beans, oats, quinoa and more.
• Boost your unsaturated fat intake by snacking on fruits, vegetables and nuts, which are the best fats. 
• Choose healthier ways to make your food, like trimming fat and removing the skin, boiling, broiling, baking, poaching or grilling to lower your cholesterol naturally. 
• Use heart-healthy oils in place of butter and margarine.
• Regular exercise and proper sleep offer all-around health-enhancing perks.  

Conclusion

Chicken, by nature, has lower cholesterol and lower fat than most meats. Chicken breast contains the least cholesterol, followed by the thighs, wings, and legs. However, its cholesterol-raising effects depend on the part of the chicken you use and the method of preparation.

Chicken tends to contain less cholesterol, but finding ways to consume it healthily can be challenging for many people. The easiest way to receive real-time dietary guidance from nutritionists is by downloading the HealthifyMe app.

HealthifyPRO 2.0 coaches will help you with detailed nutritional counselling beyond calorie tracking. You can design your chicken recipes and other meals according to your cholesterol, blood glucose levels and other health parameters with the help of qualified nutritionists. Then, with a one-on-one consultation with a health coach, determine whether you are taking the proper steps to lower your cholesterol levels.

A Guide to Cholesterol in Chicken

Fried chicken is a comfort food for many people, but too much of a good thing isn’t always… a good thing. When it comes to chicken, the pieces you eat and how they’re cooked play a major role in how they impact your body and overall health.

Nearly a third of American adults have high cholesterol, and less than a third of them have it under control. Controlling your cholesterol and preventing it from getting too high requires a careful and healthy diet, one that chicken — carefully chosen and cooked — can certainly be a part of.

Cholesterol is a necessary substance, and all of the cholesterol we need is produced by our bodies. But we also get cholesterol from our foods, namely animal products. Chicken, of course, is one of these animal products, and though it has less cholesterol than other fatty proteins —like bacon or steaks with ribbons of fat — it still contributes to your overall cholesterol levels.

Both cholesterol and saturated fat raise your risk of heart disease, according to the American Heart Association (AHA), though saturated fat is considered more important than cholesterol content.

How much saturated fat and cholesterol you get in your chicken first depends on whether you remove the skin, and then on which piece (or pieces) you choose. Let’s see how different pieces compare on a rotisserie chicken:

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With our chicken prepared the same way, and the meat measured in the same amounts (100 grams), we can see that the breast meat contains the least amount of cholesterol. In general, poultry without the skin and white meat cuts contain less cholesterol and saturated fats.

So we know that, generally speaking, a piece of chicken breast contains less cholesterol than any other cut. But chicken isn’t served in just one way. Here’s how the cholesterol count varies in a piece of chicken breast (100 grams), based on different preparations.

• Fried with flour: 89 mg
• Fried with batter: 85 mg
• Roasted: 84 mg
• Stewed, skinless: 77 mg

As you can see, preparation matters. If you typically add things to your chicken — such as gravy — cholesterol can easily increase. Removing the skin will lower the amount of cholesterol and fat you’re taking in.

Likewise, your portions matter. The AHA recommends limiting a single portion to just 3 ounces, which is about half of a large chicken breast.

There are several ways to lower your cholesterol, and knowing how to enjoy your favorite foods, like chicken, is just one.

According to Mayo Clinic, certain foods can work to lower your cholesterol naturally. By pairing these with the occasional serving of chicken breast, you could be well on your way to lowering your cholesterol numbers. They recommend:

• high-fiber foods, like oatmeal
• fish
• walnuts and almonds
• avocados
• olive oil

Managing Cholesterol: How Almonds Can Help »

A salad made with leafy green vegetables, sliced avocado, a tablespoon of olive oil drizzled over the top, and 3 ounces of grilled chicken breast isn’t just a delicious lunch, it’s also a great way to improve your cardiovascular health.

How much cholesterol is in chicken | Medical Insider

08/26/2022

Cholesterol is essential for the healthy functioning of the body, but excess cholesterol can cause serious health problems. Eating chicken as part of a balanced diet can control cholesterol levels, but it depends on how much of the chicken a person eats and how they prepare it.

The liver naturally produces enough cholesterol to carry out vital body functions. People get extra cholesterol from food. Dairy products and meats, including poultry, contain cholesterol, which can raise cholesterol levels. Chicken is a dietary low-fat meat. However, the level of cholesterol found in chicken depends on what part of the chicken is used, whether the skin is present, and how it is cooked.

The harm of cholesterol

Cholesterol is present in every cell of the body. The body uses it to produce hormones and vitamins, as well as to digest food. The body makes all the cholesterol it needs in the liver, but people also consume cholesterol through food. When too much cholesterol enters the bloodstream, the risk of atherosclerotic plaques increases. Plaque can contribute to thrombosis, angina pectoris, heart attack, stroke, and peripheral arterial disease. Several factors can increase the risk of high cholesterol levels. It can be inherited, so hereditary factors may play a role. Being overweight also increases the risk of developing high cholesterol levels. Cholesterol levels usually rise with age.

Where is more cholesterol in chicken

Chicken is lean meat if a person removes the skin from it. Chicken skin can contain 80% of total calories in fat. Cholesterol levels depend on the portion of chicken a person consumes. If a person is looking for the leanest portion of meat, then he should opt for the breast.

Cholesterol level per chicken (raw):

Table 1

breast, 100 grams, skinless

73 milligrams (mg)
breast, 100 g with skin on	64 mg
thigh, 100 g, with skin	98 mg
thigh, 100 g without skin	94 mg
ham, 100 g with skin on	93 mg
ham, 100 g, skinless	91 mg
wing, 100 g	111 mg
back, 100 g, meat only	81 mg

Cholesterol levels in chicken according to cooking method

Although cholesterol plays an important role in the body, its excess can be detrimental. For this reason, following a low cholesterol diet is important for anyone interested in regulating cholesterol intake. The way a person prepares a chicken can affect the amount of cholesterol it contains. For example, the same piece of chicken will have different cholesterol levels depending on whether it is grilled, baked, or fried in oil. Here are a few of the most popular ways to cook chicken and their average cholesterol content:0005

Table 2

fried chicken, meat only, skinless 100 g

94 mg
fried chicken, meat and skin, with flour, 100 g	90 mg
fried chicken, meat only, 100 g	75 mg
fried chicken, meat and skin, 100 g	76 mg
grilled chicken, skinless, 100 g	104 mg

How to lower cholesterol?

Lifestyle and medication can help lower a person’s cholesterol levels. A healthy lifestyle includes:

• Diet: Limiting saturated fat and trans fat helps lower cholesterol levels. Eating a diet rich in a variety of nutritious foods, such as fruits, vegetables, whole grains, and lean meats, can also help.
• Moderate weight maintenance: Being overweight and having a waist size of more than 100 cm for men and 85 cm for women increase risk factors. The combination of low high-density lipoprotein (HDL) cholesterol, high triglycerides, and increased low-density lipoprotein cholesterol increases the risk of developing metabolic syndrome. This is a group of conditions that increase the risk of stroke, diabetes, and coronary heart disease.
• Activity: People should engage in at least 150 minutes of moderate-intensity physical activity per week.
• Stress management: Regular or chronic stress can increase your “bad” cholesterol levels in your cardiovascular system and lower your “good” cholesterol levels.

For some people, medication is needed in addition to a treatment plan. For those diagnosed with familial hypercholesterolemia, an inherited form of high cholesterol, there is also a treatment called lipoprotein apheresis . During this procedure, the machine filters LDL cholesterol from the bloodstream and filters the blood back into the body.

Conclusion

Cholesterol is produced in the body by the liver, but people also get it from food. Although chicken is a low-calorie food, it still contains cholesterol. What part of a chicken a person consumes and how it is prepared can greatly affect how much cholesterol it contains.

Chicken breasts are low in cholesterol, but cooking methods can affect their quantity. To lower cholesterol, a person can make dietary and exercise changes, lose weight, stop smoking, and manage stress. If that’s not enough, there are medications and other medical interventions a person can try.

Related article: Cholesterol in athletes – what you need to know.

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How much cholesterol is in chicken?

If you have high cholesterol, you need to follow a diet. Chicken meat is the safest product from this point of view. Meat has always been part of the human diet. Animal proteins are needed by the human body for stable operation, although vegetarians deny its role. All diets are based on the judicious use of any food. This also applies to meat. Patients with high cholesterol usually ask if chicken can be eaten and how much cholesterol is in it. There is little cholesterol, but it is present. It is distributed unevenly throughout the carcass, so chicken meat can be used by excluding those parts of the carcass in which there is the most cholesterol.

Contents

• 1 Composition
• 2 Properties
• 3 Effect on cholesterol
• 4 Possible recipes
  • 4.1 Chicken with bay leaf
  • 4 .2 Cabbage rolls with boiled meat, rice and vegetables
  • 4.3 Boiled chicken and vegetable casserole
  • 4.4 Chopped chicken cutlets
  • 4.5 Chicken breast with vegetables
• 5 Sample menu for the week

Ingredients

There is little cholesterol in the chicken, but it is present

Chicken breast is considered the most useful for high cholesterol. It contains: unsaturated animal fats, amino acids, trace elements, vitamins.

Dark-colored chicken meat contains iron, potassium, phosphorus, zinc, which have a positive effect on the functioning of the cardiovascular system. But we must not forget that different parts of the carcass have different cholesterol levels. In case of metabolic disorders, it is necessary to remove the skin and fatty layer from the chicken before cooking. They have more cholesterol than the whole chicken.

Properties

Chicken gizzards contain 240 mg of cholesterol per 100 grams of product and are very useful in heart diseases. They are eaten boiled, not much and not often.

Offal is considered harmful. But in chicken hearts there are so many substances necessary for the body that they are recommended to patients who have undergone major operations and athletes. Even with elevated cholesterol levels, 1-2 hearts per week can be eaten.

People with high cholesterol should exclude any liver from the diet, including chicken liver, even though it contains essential amino acids. How to be? You can eat chicken liver only in a small amount by steaming it. At the same time, use beans or asparagus stalks as a side dish, which lower cholesterol levels.

Chicken wings should be excluded from the food. They are only skin and bones. For cooking, sauces and marinades are used, which are extremely harmful to a sick body.

Important ! Chicken feet will also have to be abandoned. Chicken jelly contains a sea of ​​​​cholesterol.

Here is a list of parts that are generally prohibited or allowed in small doses: fat, fat, skin, bones, offal.

Influence on cholesterol

Chicken must be skinned before cooking

To stabilize cholesterol levels, to prevent the development of atherosclerosis, you need to follow the rules of a healthy diet. It is necessary to exclude fried, smoked, salty and pickled dishes. In addition, you need to exclude fats and entrails. It is necessary to adhere to the rules of cooking dietary meat to saturate the body with the necessary components and to benefit the vessels.

• Chicken and other lean meats are steamed, baked, or boiled while retaining their nutritional value;
• uses a minimal amount of salt, as it causes vasodilation, which leads to an increase in blood pressure;
• before cooking, the skin is removed from the chicken, but it is better to cook the brisket, the cholesterol content in it is minimal.

Pay attention to the following:

• eat at least 4 times a day in small portions
• eat vegetable oils, buckwheat, soybeans, peas containing lecithin – a natural anti-lipid substance;
• introduce potatoes, cod, cottage cheese into the diet
• daily use foods containing potassium: oranges, apricots, raisins, celery, as well as beans and cottage cheese;
• in addition to lean meat, seafood should be added to the diet: seaweed, shrimp, mussels, squid;
• eat more greens, vegetables, berries, fruits and black bread containing fiber;
• pay attention to increasing the use of vegetables and fruits containing vitamins C and P. These are rose hips, lemons, parsley, walnuts, oranges.

Possible recipes

When preparing chicken meat, the following conditions must be observed.

The increase in cholesterol is associated not so much with some products, but with their use in an unacceptable form. Steamed, boiled and stewed chicken meat will benefit. But fried meat, smoked, with spices, floating in fat and with a golden crust will harm even a healthy person.

Boiled poultry should be white or cream, juicy and soft. Normal taste and smell, in a clear broth.

Chicken with bay leaf

Steamed, boiled and stewed chicken meat will benefit

Take 8 thighs, remove the skin from them, separate the meat from the bones, pepper, salt. 80g veal cut into 8 pieces. Put a piece of bacon and a small piece of bay leaf on each serving of chicken meat. Roll up the meat and tie with food string.

Peel the leek and cut into strips. Put some in a glass container, on it – portions of meat and sprinkle with the remaining onion. Sprinkle all this with ground pepper. Boil one and a half liters of water, put the container in boiling water, close the lid tightly and cook for 20 minutes.

Remove string and serve with pomegranate seeds and green salad.

Cabbage rolls with boiled meat, rice and vegetables

Boil a head of cabbage weighing 250 g without a stalk until half cooked in salted water. Separate the leaves, cut off thick veins from each. Cut rutabagas and carrots (30 g each) into cubes, stew with olive oil (10 g), adding a little water. Boil meat (100 g), grind in a meat grinder, mix with stewed vegetables. Add boiled crumbly rice (20 g) and chopped greens to the mixture. Mix well and divide into 3 sheets. Roll up cabbage rolls, put in a saucepan, add water and simmer.

Boiled chicken and vegetable casserole

Grind boiled chicken meat (100 g) twice, mix with egg-butter sauce. It is prepared from half of the whipped protein and 5 g of butter. Put the resulting mass in a frying pan, greased with oil, and steam until half cooked. Stew cauliflower (50 g) and carrots (40 g) with 5 g of oil, then rub through a sieve. Mix the minced meat and vegetable puree with the remaining protein, drizzle with melted butter and bake in the oven. Serve in a skillet.

Chopped chicken cutlets

Prepare minced meat from chicken meat (600 g), bread (60 g), milk (60 g), olive oil (60 g). Form cutlets (30 g), bread them in breadcrumbs and put them in a double boiler. Serve cooked cutlets with carrots, parsley, potato croquettes and green peas.

Chicken breast with vegetables

Cut the breast, salt, pepper, put in a double boiler. Vegetables: carrots 1 piece, half a zucchini, onion, Bulgarian pepper 1 piece cut into cubes, onion – half rings. Put in a double boiler, salt and pepper, cook for 25 minutes after heating the water.

Sample menu for the week

Proper nutrition will help maintain health for many years

Monday

1. Breakfast: barley porridge cooked in a slow cooker.
2. Lunch: oatmeal soup with celery root, zucchini with mushrooms. Cooking in a multicooker.
3. Snack: beetroot salad with green peas.
4. Dinner: stew cooked in a slow cooker.

Tuesday

1. Breakfast: cottage cheese with fruits.
2. Lunch: oatmeal soup with celery root, zucchini with mushrooms.
3. Snack: kefir with ginger and cinnamon, banana.
4. Dinner: stew.

Wednesday

1. Breakfast: pumpkin millet porridge.
2. Lunch: soup with Brussels sprouts, chicken meat in kefir with basil.
3. Snack: fresh cabbage salad with apples.
4. Dinner: fish with vegetables and rice cooked in a slow cooker.

Thursday

1. Breakfast: porridge.
2. Lunch: soup with Brussels sprouts, chicken meat with basil and kefir.
3. Snack: syrniki without added flour.
4. Dinner: fish with vegetables and rice.