Which meats are safe for a low cholesterol diet. How to choose lean cuts of meat. What are the best meat alternatives for managing cholesterol. Can you eat pork on a low cholesterol diet. What fish options are good for lowering cholesterol. How to prepare meat to reduce fat content. What plant-based proteins are cholesterol-free.

Understanding Cholesterol and Its Impact on Health

Cholesterol is a waxy, fatty substance produced by the liver. While it’s essential for various bodily functions, excessive cholesterol levels can lead to serious health problems. The human body naturally produces all the cholesterol it needs, which is why experts recommend limiting dietary cholesterol intake.

Sources of dietary cholesterol include animal products such as red meat, poultry, seafood, dairy products, and eggs. These foods often contain high levels of saturated and trans fats, which can prompt the liver to produce more cholesterol than necessary, potentially increasing the risk of high cholesterol.

Why is high cholesterol a concern? Research published in the journal Circulation indicates that approximately 38.2% of Americans have total blood cholesterol levels above 200 milligrams per deciliter (mg/dL), which is considered high. High cholesterol is a major risk factor for heart disease and often presents no symptoms.

Health Risks Associated with High Cholesterol

• Atherosclerosis (buildup of plaque in the arteries)
• Blood clots
• High blood pressure
• Chest pain
• Heart attack
• Stroke

Choosing Low Cholesterol Meat Options

For those managing their cholesterol levels, it’s crucial to select lean cuts of meat and prepare them in ways that minimize fat content. Here are some general tips for choosing cholesterol-friendly meats:

• Avoid cuts with visible fat
• Select lean or extra lean ground beef
• Trim all visible fat before cooking
• Remove skin from poultry before cooking
• Drain or wipe off excess fat after cooking
• Use cooking methods that allow fat to drip away, such as grilling or broiling

Poultry: A Heart-Healthy Protein Choice

Poultry, particularly chicken and turkey breast, can be excellent low-fat protein options for those watching their cholesterol. Choosing breast meat allows for easy removal of skin and much of the fat.

According to the United States Department of Agriculture (USDA), 100 grams of grilled skinless chicken breast contains:

• Calories: 151
• Protein: 30.5 g
• Fat: 3.2 g
• Carbohydrates: 0 g
• Fiber: 0 g
• Sugars: 0 g

How does removing the skin affect the nutritional content of poultry? By removing the skin, you can significantly reduce the fat content of the meat, making it a more suitable choice for those managing their cholesterol levels.

Fish: A Valuable Addition to Low Cholesterol Diets

Many fish species are naturally low in saturated fat and high in beneficial unsaturated fats and omega-3 fatty acids. Fatty fish such as salmon, herring, and cod can be particularly beneficial in a low cholesterol diet when prepared without additional fats.

The USDA provides the following nutritional information for 100 grams of baked salmon:

• Calories: 160
• Protein: 25.8 g
• Fat: 5.5 g
• Carbohydrates: 0.1 g
• Fiber: 0 g
• Sugars: 0.04 g

What makes fish particularly beneficial for heart health? The omega-3 fatty acids found in many fish species can help reduce inflammation in the body and may lower the risk of heart disease, stroke, and other cardiovascular issues.

Pork: Selecting Heart-Healthy Cuts

While pork belly and processed pork products like ham and sausage are generally high in cholesterol, certain pork cuts can be included in a low cholesterol diet. Pork tenderloin, for example, is a relatively lean cut that can be a good option when trimmed of visible fat before cooking.

According to the USDA, 100 grams of pork tenderloin contains:

• Calories: 187
• Protein: 30.4 g
• Fat: 6.3 g
• Carbohydrates: 0 g
• Fiber: 0 g
• Sugars: 0 g

How can you prepare pork to make it more heart-healthy? Trimming visible fat, using low-fat cooking methods like grilling or roasting, and pairing pork with plenty of vegetables can help make it a more suitable option for those managing their cholesterol.

Beef: Choosing Lean Cuts for Cholesterol Management

For individuals monitoring their cholesterol, it’s advisable to avoid high-fat cuts of steak and instead opt for lean cuts such as sirloin or round cuts. When selecting beef, consider avoiding “prime” or “choice” cuts, which the USDA notes are grades indicating high marbling or fat content. “Select” cuts are generally leaner and may be a better option.

For ground beef, aim for 95% lean or as lean as possible. An example of a lean cut of beef is top sirloin steak. The USDA provides the following nutritional information for 100 grams of broiled top sirloin steak:

• Calories: 188
• Protein: 30.3 g
• Fat: 6.5 g
• Carbohydrates: 0 g
• Fiber: 0 g
• Sugars: 0 g

What strategies can you use to reduce the fat content of beef dishes? Consider using cooking methods that allow fat to drain away, such as grilling or broiling. You can also trim visible fat before cooking and use lean cuts in recipes that traditionally call for fattier meats.

Plant-Based Protein Alternatives for Cholesterol Management

In addition to low cholesterol meat options, there are numerous meat alternatives that can provide similar flavors and textures without cholesterol. These plant-based options can be excellent choices for those looking to manage their cholesterol levels while still enjoying satisfying meals.

Legumes and Beans

Legumes and beans are excellent sources of protein and fiber, both of which can help manage cholesterol levels. Some popular options include:

• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Pinto beans

How do legumes help manage cholesterol? The high fiber content in legumes can help lower LDL (bad) cholesterol by binding to it in the digestive system and removing it from the body.

Tofu and Tempeh

Soy-based products like tofu and tempeh are versatile, cholesterol-free protein sources that can be used in a variety of dishes. These foods are not only low in saturated fat but also contain compounds called isoflavones, which may help lower cholesterol levels.

What are the benefits of incorporating soy products into a low cholesterol diet? Soy products are not only cholesterol-free but may also help lower LDL cholesterol and reduce the risk of heart disease when used as a replacement for higher-fat animal proteins.

Seitan

Seitan, also known as wheat gluten, is a protein-rich meat alternative that can be used in various dishes. It’s low in fat and contains no cholesterol, making it a suitable option for those managing their cholesterol levels.

Nuts and Seeds

While not direct meat alternatives, nuts and seeds can be excellent sources of protein and healthy fats in a low cholesterol diet. Options like almonds, walnuts, chia seeds, and flaxseeds can be incorporated into meals or eaten as snacks.

How do nuts contribute to heart health? Nuts contain heart-healthy unsaturated fats, fiber, and plant sterols, all of which can help lower cholesterol levels and reduce the risk of heart disease.

Preparing Heart-Healthy Meals: Tips and Techniques

Choosing the right ingredients is only part of the equation when it comes to managing cholesterol through diet. How you prepare your meals can also have a significant impact on their overall healthfulness. Here are some tips for preparing heart-healthy meals:

1. Use cooking methods that require little to no added fat, such as grilling, broiling, roasting, or steaming.
2. When sautéing, use small amounts of heart-healthy oils like olive oil or avocado oil instead of butter or lard.
3. Experiment with herbs and spices to add flavor without relying on salt or high-fat sauces.
4. Incorporate more plant-based meals into your weekly rotation.
5. When using meat, choose lean cuts and trim visible fat before cooking.
6. Include a variety of colorful fruits and vegetables in your meals to boost fiber intake and provide essential nutrients.

How can you make traditional high-fat dishes more heart-healthy? Consider substituting ingredients, such as using ground turkey instead of beef in chili, or using pureed beans to thicken soups instead of cream.

The Role of Dietary Cholesterol in Overall Health

While it’s important to manage dietary cholesterol intake, it’s worth noting that the relationship between dietary cholesterol and blood cholesterol levels is complex. Recent research suggests that for most people, dietary cholesterol may have less impact on blood cholesterol levels than previously thought.

However, individuals with certain genetic predispositions or existing heart disease may be more sensitive to dietary cholesterol. Therefore, it’s crucial to work with a healthcare provider or registered dietitian to develop a personalized approach to cholesterol management.

What factors beyond diet can affect cholesterol levels? Genetics, physical activity levels, body weight, and certain medical conditions can all influence cholesterol levels. A comprehensive approach to cholesterol management should consider these factors alongside dietary changes.

Incorporating Low Cholesterol Choices into Your Diet

Making the transition to a low cholesterol diet doesn’t have to be drastic or difficult. Small, consistent changes can make a significant difference over time. Here are some strategies for incorporating more low cholesterol choices into your diet:

• Start by replacing one or two meat-based meals per week with plant-based alternatives.
• Experiment with new recipes that feature lean proteins and plenty of vegetables.
• Keep healthy snacks on hand, such as fresh fruits, vegetables, and nuts, to avoid reaching for high-cholesterol processed foods.
• When eating out, look for menu items that feature lean proteins and ask for sauces or dressings on the side.
• Consider using a food tracking app to monitor your intake of saturated fat and cholesterol.

How can you make low cholesterol eating sustainable in the long term? Focus on finding enjoyable, satisfying meals that happen to be low in cholesterol, rather than feeling restricted by your diet. This approach can help make heart-healthy eating a lifelong habit rather than a temporary fix.

In conclusion, managing cholesterol through diet involves more than just avoiding certain foods. By choosing lean meats, incorporating plant-based proteins, and adopting heart-healthy cooking methods, you can create a varied and enjoyable diet that supports your overall health. Remember to consult with healthcare professionals for personalized advice, as individual needs may vary. With the right approach, a low cholesterol diet can be both delicious and beneficial for your long-term health.

What meats and meat alternatives are low in cholesterol?

It is possible for a person to eat meat even when they are on a low cholesterol diet. It involves choosing meat and cuts with lower percentages of fat, such as poultry with no skin and some lean cuts of pork or beef.

Doctors may tell people with high cholesterol to make changes in their diet to help lower cholesterol and keep their blood pressure in healthy ranges.

The proposed changes may include cutting back on meat in general. A person also can consider picking lower-fat meats as well as meat alternatives.

It also is important that someone seeking to lower their cholesterol avoid some meats and overprocessed foods, such as lunch meats and canned meat.

In this article, we look at the definition of cholesterol, reasons for lowering cholesterol, and which meats and meat alternatives are low in cholesterol.

Cholesterol is a waxy, fatty substance called a lipid, and it is made by the liver.

The body makes all the cholesterol it needs, which is why experts recommend people eat as little dietary cholesterol as possible.

Cholesterol is found in a number of foods. Food sources of cholesterol include animal products such as:

• red meat
• poultry
• seafood
• dairy products
• eggs

These foods also tend to be high in saturated fats or trans fats. These fats cause the liver to make more cholesterol than it needs, which may put a person at risk for high cholesterol.

Plant foods do not contain cholesterol. However, some plant oils that are solid at room temperature, such as palm oil or coconut oil, are higher in saturated fats that may also increase blood cholesterol.

Because the body makes all the cholesterol it needs, dietary forms of cholesterol or foods that may increase it are unnecessary.

Research in the journal Circulation notes that about 38.2% of Americans have high total blood cholesterol above 200 milligrams per deciliter (mg/dL). High cholesterol is one of the major risk factors for heart disease and often has no symptoms.

Untreated high cholesterol levels can cause a buildup of plaque in the arteries. Over time, this may narrow the arteries, causing atherosclerosis.

Atherosclerosis limits the flow of blood in the arteries, and raises a person’s risk of:

• blood clots
• high blood pressure
• chest pain
• heart attack
• stroke

The body may make extra cholesterol in response to the saturated and trans fats in meat. Because of this, people should aim to consume lean cuts of meat that are as low in fat as possible.

Some general tips for choosing cholesterol-friendly meats include:

• avoiding cuts of meat with a lot of visible fat
• selecting lean or extra lean ground beef
• trimming all visible fat before cooking
• removing skin from any meat before cooking
• wiping off or squeezing out additional fat from the meat after cooking
• cooking on a grill, broiler rack, or other method that allows fat to drip away from the meat

Poultry

Choose low-fat options such as chicken breast or turkey breast. Choosing breast meat may allow a person to remove the skin and much of the fat.

According to the United States Department of Agriculture (USDA), 100 grams (g) of grilled skinless chicken breast contains:

• calories: 151
• protein: 30.5 g
• fat: 3.2 g
• carbohydrates: 0 g
• fiber: 0 g
• sugars: 0 g

Fish

Many fish are naturally low in saturated fat. Some are also higher in unsaturated fats and omega-3 fatty acids. Fatty fish such as salmon, herring, and cod may have a place in a low cholesterol diet. Aim to cook these fish without additional fats.

According to the USDA, 100 g of baked salmon contains:

• calories: 160
• protein: 25.8 g
• fat: 5.5 g
• carbohydrates: 0.1 g
• fiber: 0 g
• sugars: 0.04 g

Pork

While pork belly and processed pork options such as ham and sausage are not generally low cholesterol meats, some pork options may be okay.

One example is pork tenderloin. It is a relatively lean cut, and trimming any additional fat before cooking can help limit its impact on cholesterol.

According to the USDA, 100 g of pork tenderloin contains:

• calories: 187
• protein: 30.4 g
• fat: 6.3 g
• carbohydrates: 0 g
• fiber: 0 g
• sugars: 0 g

Steak

People watching their cholesterol should avoid high-fat cuts of steak and instead choose lean cuts such as sirloin or round cuts.

Additionally, consider avoiding “prime” or “choice” cuts of beef. The USDA notes these are grades of beef that indicate high marbling, or fat content. Choosing “select” cuts may be a better option, as they are leaner. For ground beef, aim for 95% lean ground beef, or as lean as possible.

An example of a lean cut of beef is a top sirloin steak. According to the USDA, 100 g of broiled top sirloin steak contains:

• calories: 188
• protein: 30.3 g
• fat: 6.5 g
• carbohydrates: 0 g
• fiber: 0 g
• sugars: 0 g

In addition to low cholesterol meat options, there are also a number of meat alternatives that can provide similar flavors and textures without cholesterol.

Beans and lentils

Beans and lentils are a natural whole food choice that contain amino acids, fibers, and nutrients.

According to the USDA, a 100 g serving of lentils contains:

• calories: 116
• protein: 9 g
• fat: 0.4 g
• carbohydrates: 20.1 g
• fiber: 7.9 g
• sugars: 1.8 g

Tempeh

Tempeh is a fermented soy product that has a more rigid texture than tofu.

According to the USDA, a 100 g serving of tempeh contains:

• calories: 192
• protein: 20.3 g
• fat: 10.8 g
• carbohydrates: 7.5 g
• fiber: n/a
• sugars: n/a

Any other ingredients added to the tempeh will change these values.

Jackfruit

Jackfruit is a large tropical fruit. Some companies harvest young jackfruit and brine it in salt. It has a texture similar to pulled pork. According to the USDA, a 100 g serving of young jackfruit contains:

• calories: 33
• protein: 1.3 g
• fat: 0 g
• carbohydrates: 6. 7 g
• fiber: 4 g
• sugars: 1.3

Mature jackfruit is sweeter and will have higher levels of sugar

Tofu

Tofu is a versatile meat replacement product made from mashed soybean curd. According to the USDA, a 100 g serving of tofu contains:

• calories: 144
• protein: 17.3 g
• fat: 8.7 g
• carbohydrates: 2.8 g
• fiber: 2.3 g
• sugars: N/A

The exact nutritional content will vary by manufacturer and the types of ingredients they add.

Packaged products

There are countless packaged meat alternative products designed to imitate foods such as burgers, sausages, and cuts of meat.

They generally contain some form of plant-based proteins such as:

• soy protein
• pea protein
• wheat protein
• beans
• rice
• quinoa

These packaged products may be a good starting point for people who have specific cravings, such as those who want sausage or a burger.

The individual ingredients will vary for each, but plant-based packaged products are all free from cholesterol.

Look out for saturated or trans fats on the ingredients list, as some companies add these fats to give products a meatier taste.

Beyond their meat choices, a person can adjust their overall diet to help lower cholesterol, as well as consider other strategies such as exercise.

Diet

A general heart-healthy diet to help lower cholesterol will focus on fresh, whole foods, with an emphasis on a wide variety of plant foods such as:

• vegetables
• fruits
• whole grains
• legumes and beans
• nuts
• seeds

Other tips

Other strategies for lowering cholesterol levels include:

• maintaining a healthy weight
• getting regular physical activity
• limiting alcohol use
• quitting smoking

A low cholesterol diet may involve cutting back on meat products or choosing lower cholesterol options for when a person does eat meat. Meat alternatives may help fill the gap in a person’s diet without sacrificing flavor or texture they would otherwise get from meat.

Eating low cholesterol meats is just one aspect of a healthy low cholesterol plan, which typically involves both dietary and lifestyle changes. People should work directly with a doctor to find the best ways to bring cholesterol levels down safely.

The Best Low Cholesterol Meat

Content

• Overview
• What is cholesterol, and why is diet important?
• Which meats are low in cholesterol?
• Meats to avoid
• The lowdown

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Cholesterol plays a vital role in the body. The body can’t function without it, as it is a key component of the cell membrane. Cholesterol also helps build vitamins and hormones, which are important for overall health and well-being. 

Cholesterol¹ is a waxy lipid (fat) that travels around the body in blood vessels and is then taken by the body cells and utilized in many bodily functions. Since it is fat, it can’t travel in the bloodstream as it will just float. Therefore, the body wraps the cholesterol and other fats in tiny protein particles (lipoproteins) that can mix with blood and carry the fats around the body. 

The most well-known lipoproteins are: 

1) LDL, which is known as the bad cholesterol as it carries it to the body cells and can build up in the arteries, clogging them and increasing the risks of high blood pressure, heart attack, and stroke 

2) HDL, known as the good cholesterol as it removes cholesterol and other fats from the cells and artery walls and carries it to the liver, where it is cleared from the body   

But it is possible to have too much cholesterol, which can harm your health. Your liver makes all the cholesterol you need, and any additional cholesterol comes from your diet. Processed foods and foods like meat and dairy may be high in saturated and trans fats, leading to high total cholesterol and elevated LDL levels.

Eating foods that lead to high cholesterol in the blood can accumulate around your liver, which eventually can cause non-alcoholic fatty liver disease (NAFLD), leading to liver damage. Since the liver is also responsible for breaking down and clearing extra cholesterol, having NAFLD will hinder its ability to do so, causing a loop of higher cholesterol levels in the blood that worsens the fatty liver. High serum cholesterol levels are also a significant risk factor for cardiovascular disease, increasing the risk of heart attack and stroke.

In contrast, healthy unsaturated fats can be beneficial in lowering LDL (low-density lipoprotein), the “bad” cholesterol, and increasing HDL (high-density lipoprotein),s the “good” cholesterol, which is protective against cardiovascular disease.  

By making the right diet choices and leading an active, healthy lifestyle, it is possible to keep cholesterol levels in check. This will help prevent the health risks linked with high cholesterol. 

Age and sex can impact cholesterol levels. Your cholesterol will change throughout your life. 

Teens and children tend to have lower cholesterol levels than people over 20. Women before menopause tend to have lower LDL than men of a similar age, but it increases post-menopause. HDL can often be higher in women than in men of the same age.

Doctors know what levels of cholesterol patients of different genders and ages should have. 

As a guideline, on average, a healthy person’s blood sample will show:

• Total cholesterol: less than 200 milligrams per deciliter

• LDL “bad” cholesterol: less than 100mg/dL

• HDL “good” cholesterol: higher than 40mg/dL in men and 50mg/dL in women

• Triglycerides: less than 150mg/dL

There are many low-cholesterol meats you can enjoy.  

Note that recent evidence² suggests that the association between saturated fat intake and blood cholesterol is higher than between dietary cholesterol and blood cholesterol. 

This means that the main focus should be on avoiding high levels of saturated and trans fats and high cholesterol. Although some foods have high cholesterol and low saturated fats, such as eggs and shrimp, these foods could be okay to consume in moderation.  

It’s recommended to consume a maximum of 156-170 grams of cooked lean meat, fish, or skinless poultry daily. 

Also, it’s not just the type of meat that’s important — how you cook it can also impact the cholesterol, trans fats, and saturated fat amounts. Broiling, baking, grilling, and boiling, are better than frying meat with added oil or butter. 

If you do need to add fats during the cooking process, consider choosing vegetable oils such as olive oil, soybean oil, and canola oil over solid fats (butter, lard, or shortening), 

White meat and fish tend to have the lowest cholesterol and saturated fat content, so choose meats like:

Poultry

Skinless, lean, and ground chicken or turkey breast are good low-cholesterol choices.  

100g of lean cuts of turkey breast contain around 104mg of cholesterol. While this seems like a lot, it only has 3g of saturated fat. 

100g of skinless chicken breast contains 73mg of cholesterol and 0.5g of saturated fat. 

Fish

It’s a good idea to focus on fish high in “healthy fats” such as omega-3s and other unsaturated fats.

Research³ suggests omega-3s may reduce triglyceride levels and improve “good” cholesterol (HDL). 

Fish that are low in cholesterol, or are low in saturated fat and high in “healthy fats”, include:

• Salmon (63mg of cholesterol per 100g)

• Mackerel (95mg of cholesterol per 100g)

• Tuna (36mg cholesterol per 100g)

• Trout (70mg per 100g)

• Herring (60mg per 100g) 

The American Heart Association⁴ recommends eating about 225 grams (8 ounces) of fish each week. 

Lean and extra lean red meat

Red meat includes beef, pork, and lamb. Red meat is known for being high in cholesterol and saturated fat, so many experts⁵ recommend replacing it with other protein sources.

However, lean or extra-lean cuts of red meat can offer lower cholesterol options. Lean cuts are identifiable because they have less visible fat than other cuts. 

 Extra-lean cuts of beef (with the cholesterol per 100 grams listed) include:

• Top sirloin steak (92mg) 

• Bottom-round steak (77mg)

• Top-round steak (77mg)

• Sirloin tip steak (71mg) 

• Eye of round steak (77mg)

100g of a lean cut of beef contains around 4.5g of saturated fat, while 100g of an extra-lean cut of beef contains 2g of saturated fat. 

Pork also has lean-cut options, such as pork tenderloin, which has 80mg of cholesterol and 1.2g of saturated fat per 100g. For people looking for lower-cholesterol options, this should be chosen over other cuts of pork. 

Organ meats

Organ meats such as tripe, kidney, liver, and the hearts of lambs and pigs are very high in cholesterol, ranging from 200-400mg per 100g. 

However, organ meats are typically lower in saturated fat than other types of meat.  

It’s a good idea to limit your intake of the following foods high in cholesterol —  particularly saturated fat. 

Some of the meats on this list have comparable cholesterol levels to the recommended meats. In these cases, the main difference is that the saturated fat and trans fat content is much higher. 

Processed meats

Processed meats, with cholesterol and saturated fat amounts per 100 grams, include:

• Sausages (76mg of cholesterol, 11g of saturated fat)

• Salami (89mg of cholesterol, 9.3 grams of saturated fat)

• Bacon (110mg of cholesterol, 32g of saturated fat) 

Fatty cuts of meat

Many cuts of meat are higher in saturated fat and, often, cholesterol. 

This is true for most cuts of red meat (such as beef, pork, and lamb), and for some cuts of white meat, usually, the legs are less healthy than the breast. 

Other cholesterol-friendly diet tips

A low-cholesterol diet does not have to be tricky. Here are some great tips:

• Trying vegan options can be a simple way to lower cholesterol and live a healthier lifestyle. Reduce cholesterol levels through wholesome, healthy eating.

• Whole-grain options often have the lowest cholesterol, so choosing whole-grain carbs can help manage cholesterol.

• Nuts can also help lower cholesterol by providing good fats and helping you feel full. This can prevent overeating later and assist with weight management.

• Just be careful with portion sizes. Nuts are high in calories and should be eaten in moderation. One serving fits roughly into the cup of your hand.

• Getting plenty of exercise⁶ is a great way to stay healthy, lose extra weight, and therefore take pressure off the heart and blood vessels. This can help reduce the risks linked with high cholesterol, like stroke and high blood pressure.

Cholesterol plays a key role in the body. Your liver makes all the cholesterol the body needs, so watching your diet is key to making sure you do not reach cholesterol levels that are too high.  

Long term, too much cholesterol in the blood can cause many health problems like heart disease, stroke, and high blood pressure. Plus, high cholesterol is also linked with extra weight.

Enjoying meat while trying to manage or lower your cholesterol levels is possible. 

Eat the right foods (low-saturated and trans-fat meats in small amounts) and exercise regularly to help limit cholesterol and avoid health problems linked with high cholesterol.

100 g of meat per day. And forget about cholesterol – cardio.today

Meat is a product rich in proteins, iron, phosphorus, amino acids, vitamins and other nutrients. Meat increases the level of hemoglobin in the blood, saturates the body and has many useful properties.

However, meat is often associated with an increase in blood cholesterol levels. Yes, it can be deadly. But don’t give up on meat!

To discuss the topic, the project cardio.today chose as an interlocutor a gastroenterologist of the highest category, head of the department of the 4th city clinical hospital of Grodno, Elena Nikolaevna BOZHKO.

– Elena Nikolaevna, how do meat products affect the level of cholesterol in the blood?

See also: Cholesterol

– Cholesterol is found in almost every food. There are no products that do not contain it at all. A large amount of cholesterol is found in fatty meats. And in the fight to lower cholesterol levels, many have to give up some kind of food.

Meatless but anemic

– Some people refuse meat altogether out of fear!

– I think people should eat meat. The main thing is to use it within reasonable limits. Humans are not herbivores, but mammals. Our digestive system is designed in such a way that both meat, dairy and plant foods are important for us.

In general, we simply need fats, they contribute to the waste of the required amount of bile. And cholesterol leaves the body with bile.

In addition, the deliberate rejection of meat products often leads to anemia. The proteins that we get from meat also improve the activity of the nervous system.

– And if you try to replace meat with other products?

– You will not find in any other products such an amount of iron and protein that is found in meat. Of course, we can get protein by eating nuts and legumes, but this will not be enough to nourish the body with the necessary amount of micronutrients.

The human body must be saturated with all products, and it cannot do without meat.

Photo courtesy of tailored-webdesign.com

“If you only eat right before bed, then no pills will help you”

– When is the best time of day to eat meat and how much?

– It is advisable for a person to eat 100 grams of meat per day, and preferably at lunchtime, since this product is difficult to digest.

In the morning, we produce few enzymes to digest food, since the body has just woken up. And in the evening, eating meat is stressful for the body, since the required amount of enzymes has already been consumed during the day. Therefore, the optimal, suitable time for meat-eating is lunch.

– But sometimes there is no time for a full meal. Is it critical to eat this 100-gram norm of meat for dinner?

– I often hear excuses: “We don’t have time, we have work, and we can only eat in the evening.” I think this approach is completely wrong.

It’s not about time, it’s about lack of discipline. At any job, you can find a 10-15 minute break for a good snack. If you normally eat only before going to bed, then no pills will help you. Proper nutrition is the key to health.

Both pork and lamb are healthy

– Which meat is considered healthier?

– For people with high cholesterol, it is preferable to eat dietary, lean meat. These are parts of meat without fatty layers.

I recommend eating chicken meat. The fats of this bird are unsaturated and do not increase the level of cholesterol in the blood. Chicken meat contains a large amount of zinc, phosphorus, potassium. It is always used in the prevention of cardiovascular diseases.

Turkey meat is also a dietary product. It contains high quality protein and essential amino acids. Turkey has the same amount of phosphorus as fish.

Photo from jpghoto.ru

A dietary product easily digested by the body – rabbit meat. It is rich in iron, phosphorus and potassium. However, it must be admitted that for our compatriots, rabbit meat is not an entirely economical option.

Mutton is also useful, it contains lecithin. This element contributes to the regulation of cholesterol in the body. However, lamb should not be abused, as this can lead to the development of atherosclerosis.

Pork can also be lean and easily digestible. But in this case, only that part of the meat, which is separated from the fat, is good – the polendvitsa. Pork contains such important macronutrients as magnesium, potassium, iodine, zinc and others.

Attention: the highest content of cholesterol is in by-products! These include the liver, brains, kidneys and other internal organs of animals.

– What is the best way to eat meat? And what is the best to combine it with?

– Healthy meat is meat that is steamed, boiled or baked. It is better to combine it with plant foods, as it removes unnecessary cholesterol from the liver.

It is better not to fry meat, as it contains trans fats, which are even more dangerous than cholesterol.

Fast food – fast death

– And what about such usual food for us: sausages, sausages, smoked meats? Do we get with it all those useful substances that are contained in natural meat?

– If we do get it, it is clearly not enough. First, when the meat is processed, it turns brown. And on the shelves in front of us are always pink, red meat products. Of course, for the sake of a beautiful view, chemistry is added to them.

Therefore, I think: if you already have meat, you should give preference to a natural product.

Photo from images.ua.prom.st

If we talk about the amount of cholesterol in sausages, then the largest amount is in liver sausage, the smallest is in boiled doctor’s sausage.

In my opinion, fast foods, pates, smoked products are a sham for our body. After all, it’s not for nothing that people say: “Fast food – quick death.” Therefore, it is better to cook the meat yourself.

Meat menu for high cholesterol

– Finally, please, a few tips on how to plan your diet for the week.

– When drawing up a diet, proceed from what you personally can eat and what you can’t.

People with high cholesterol levels prefer to eat lean meat. If there is a layer in the meat, it is better to get rid of it.

Avoid offal, fatty cuts of meat. Refuse ribs, lard, duck, hamburgers, sausages, smoked meats.

Meat is best boiled, stewed or baked. Give preference to chicken and turkey meat (you can eat it often), as well as lean beef. Sometimes allow yourself lamb and pork. And choose the meat of young animals.

The main photo of the article is from ozonnews.com

Meat
Society

September 7, 2020 September 7, 2020 Andrey Shilov

Here we will talk about pork offal, that is, the various organs of a pig, served in a stew or boiled form. In composition, they differ from ordinary pork.

We looked at the compositions of the eight parts of a pork carcass: brain, heart, ear, lungs, liver, kidneys, offal and tail. All of them are a source of complete proteins (that is, those that contain all 9 essential amino acids), contain little sodium and do not contain carbohydrates (except for the liver, in which they are only 1% REN). Based on the differences in their composition, we give a rating of pork by-products, starting with the most useful and ending with the most harmful.

1. It seems that the most useful of pork offal can be called the heart: it has a lot of useful substances, and there is not as much cholesterol as in the kidneys or liver.
2. The liver is interesting in that it contains a lot of vitamins and minerals (especially vitamin A), but due to its high cholesterol content, it should not be eaten too often. She takes a solid second place.
3. “Bronze” is awarded to pork kidneys for proteins, minerals and B vitamins – that is, exactly what you need to eat meat for. They, like liver, should not be abused due to cholesterol.
4. In the middle of the “hit parade” are foods that do not have many vitamins and minerals, mainly interesting for low cholesterol: ears and lungs.
5. Slightly behind the ears and lungs offal, which has more cholesterol.
6. Pig’s tail is similar to ears and lungs in that it contains little cholesterol and almost no vitamins and minerals. It has much more fat than other pork offal. It may be suitable for those wishing to go on a ketogenic diet, in which fats are the main source of energy instead of carbohydrates.
7. The last place is occupied by the pig brain. It does not have as much iron as one would expect from a meat product, but 851% REN cholesterol per 100 g does not need comments.

Below is the composition of each of the products discussed. The composition indicates the percentage of the recommended daily allowance (REN) of a particular substance.

Braised pork kidneys

100 g contains:

• 151 calories
• Fat – 7%
• Cholesterol – 160%
• Sodium – 3%
• Potassium – 4%
• Proteins – 51%
• Vitamins: A – 5%, B1 – 26%, B2 – 93%, B3 – 29%, B12 – 130%, B6 – 23 %, C – 18%, PP – 29%
• Minerals: calcium – 1%, phosphorus – 24%, copper – 34%, iron – 29%, magnesium – 5%, zinc – 28%

Benefit: many proteins, B vitamins and minerals. Harm: a lot of cholesterol.

Boiled pork offal

100 g contains:

• 233 calories
• Fat – 31%
• Cholesterol 92%
• Sodium 1%
• Protein 25%
• Vitamins: B1 1%, B2 3%, B3 1%, B12 7%,
• Minerals: calcium – 3% , phosphorus – 7%, copper – 2%, iron – 8%, magnesium – 2%, zinc – 12%

Benefit: a good source of proteins and fats with an average (for pork offal) cholesterol content. Harm: not enough vitamins and minerals.

Braised pork heart

100 g contains:

• 147 calories
• Fat – 8%
• Cholesterol – 74%
• Sodium – 1%
• Potassium – 6%
• Protein – 47%
• Vitamins: B1 – 37%, B2 – 1 00%, B3 – 25%, B12 – 63%, B6 – 19%, C – 3%, PP – 30%
• Minerals: calcium – 1%, phosphorus – 18%, copper – 25%, iron – 32%, magnesium – 6%, zinc – 21 %

Benefit: Excellent source of protein, vitamins and minerals, low in cholesterol and sodium. Harm: not marked.

Braised pork brain

100 g contains:

• 138 calories
• Fat – 15%
• Cholesterol – 851%
• Sodium – 4%
• Potassium – 6% 9 0154
• Proteins – 24%
• Vitamins: B1 – 5% , B2 – 13%, B3 – 18%, B12 – 24%, B6 – 7%, C – 23%, PP – 17%
• Minerals: calcium – 1%, phosphorus – 22%, copper – 13%, iron – 10%, magnesium – 3%, zinc – 10%

Benefit: good source of vitamins. Harm: too much cholesterol, not enough (for a meat product) protein, iron and B vitamins.

Braised pork ears

100 g contains:

• 166 calories
• Fat – 17%
• Cholesterol – 30%

9 0153 Sodium – 7%

• Potassium – 1%
• Proteins – 32%
• Vitamins: B1 – 1%, B2 – 4%, B12 – 1%, PP – 3%
• Minerals: calcium – 2%, phosphorus – 2%, iron – 8%, magnesium – 2%, zinc – 1%

Benefit: A good source of protein with a very low cholesterol content. Harm: vitamins and minerals are much less than in other pork offal.

Braised pork liver

100 g contains:

• 165 calories
• Fat – 7%
• Cholesterol – 118%

90 153 Sodium – 2%

• Potassium – 4%
• Carbohydrates – 1%
• Proteins – 52%
• Vitamins: A – 360%, B1 – 17%, B2 – 129%, B3 – 48%, B6 – 29%, B12 – 311%, C – 39%, PP – 42%
• Minerals: Calcium 1%, Phosphorus 24%, Copper 32%, Iron 100%, Magnesium 4%, Zinc 45%

Benefit: Excellent source of protein, vitamins and minerals, including rare in pigs offal of vitamin A. Harm: Excessive consumption can lead to an excess of vitamins A, B2, B12 and cholesterol in the body.

Braised pork lungs

100 g contains:

• 99 calories
• Fat – 5%
• Cholesterol – 129%

9 0153 Sodium – 3%

• Potassium – 4%
• Proteins – 33%
• Vitamins: B1 – 5%, B2 – 19%, B3 – 7%, B6 – 4%, B12 – 34%, C – 13%, PP – 7%
• Minerals: calcium – 1%, phosphorus – 19% , Copper 4%, Iron 91%, Magnesium 3%, Zinc 16%

Benefit: Good source of protein, iron and vitamin B12.