5 Low-Cholesterol Meats You Should Be Eating

What is all the fuss about cholesterol? You’ve most likely either heard medical professionals talk about it, read about it in an article, or maybe your doctor has personally told you that you have high cholesterol. Unfortunately, this topic can be a bit confusing, and there can be a lot of misinformation out there about how you can lower it. For those who are needing to eat a diet lower in cholesterol, you’ll be happy to know that there are low-cholesterol meats that you can still enjoy. But first, before we get too much into that, let’s dive into the common confusion about cholesterol.

There are two main types of cholesterol that you hear about on a regular basis. The first is what you find in your food, also known as dietary cholesterol. You’ll find this in animal-based products like eggs, fish, dairy, and meat. Then, you have the type of cholesterol that moves through your body, also known as blood cholesterol, which includes LDL cholesterol (the ‘bad’ kind), and HDL (the ‘good’ kind).

Your body ultimately relies on a certain amount of cholesterol in your blood because of cell building. However, having cholesterol that is too high can lead to major heart complications.

“High cholesterol is a major risk factor for heart disease,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board. “If untreated, it can cause a buildup of plaque in the arteries, which can ultimately lead to atherosclerosis. This can lead to blood clots, heart attack, or stroke.”

What impacts your body’s cholesterol levels?

Many factors can affect your body’s cholesterol levels, including age, genetics, exercise and movement, and your diet. But what many people don’t realize is that the cholesterol we consume through food—our dietary cholesterol—may not play that of a big of a role in your body’ total blood cholesterol levels. In fact, experts have determined that it’s saturated and trans fats that are among the primary contributors to high blood cholesterol, meaning that finding foods lower in saturated fat may be more helpful to your heart health than foods that are considered to be lower in cholesterol.

This doesn’t mean, however, that we should totally ignore the dietary cholesterol found in the food we eat. According to the CDC, many products that are high in cholesterol are also high in saturated fat, which makes them potentially hazardous to your heart health. Additionally, the Harvard T.H. School of Public Health suggests that some people’s blood cholesterol is more affected by their dietary cholesterol than others. Furthermore, those with diabetes often need to keep a closer eye on their dietary cholesterol, too.

Are all low-cholesterol foods healthy?

Not exactly. Some food products that appear to be lower in cholesterol are actually higher in saturated fat and sodium. This can ultimately yield greater consequences for your health, particularly with respect to your heart health. Conversely, some high-cholesterol products—like shellfish, eggs, and organ meats (kidney, liver, heart, etc.)—are considered relatively healthier because they’re also low in saturated fat and high in nutrients. At the end of the day, the best way to be sure of your individual health needs are well met is to talk with your doctor about which foods are best for your body.

However, if you’re a meat lover who is already monitoring your dietary cholesterol levels along with your saturated and trans fat consumption, we’re about to make your life that much easier. We’ve rounded up a list of the beat low-cholesterol meat products you can eat, which are also considered low in saturated fat. Read on to find out if your favorite low-cholesterol meat made the cut—and for more healthy eating advice conducive to quality cholesterol, be sure to check out This 5-Day Meal Plan Can Improve Your Heart Health.

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You can’t beat the versatility and ease of cooking with chicken. If you’re looking for a low-cholesterol meat that is also low in fat, chicken breast is the way to go, as it is usually lower in fat than beef or pork products. There are just 73 milligrams of cholesterol in half of a chicken breast and less than 1 gram of saturated fat.

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Some people may be shocked to realize that certain cuts of pork can actually be lean, healthy, and contain very little saturated fat. In fact, in a 3-ounce serving of juicy pork tenderloin, you’ll only get about 62 milligrams of cholesterol and 1 gram of saturated fat.  When it comes to choosing the best cuts of port and cooking it with cholesterol in mind, Young suggests you “limit cuts of meat with a lot of visible fat, and trim visible fat before cooking.”6254a4d1642c605c54bf1cab17d50f1e

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According to Young, one of the safest things you can do when choosing low-cholesterol meat is “to choose chicken or turkey instead of beef, and remove the skin before eating.” However, it always depends on how your meat is prepared, because items like fried chicken or processed deli turkey sandwich meat slices is going to have more saturated fat than other types of chicken or turkey. Ground turkey, in particular, is a great choice because it only has 79 milligrams of cholesterol and about 2 grams of saturated fat per  3-ounce serving.

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You may have been taught that you have to avoid all red meat when watching your heart health, but this isn’t necessarily true. While some studies have shown that limiting your meat consumption and opting for more plant-based foods can help your heart, there are cuts of red meat that are lower in cholesterol and saturated fat that can be ok for you to enjoy from time to time (depending on what your doctor suggests). If a healthcare professional gave you the green light to enjoy cuts of red meat, a great low-cholesterol cut of steak that is also low in saturated is a bottom round cut. There are only 65 milligrams of cholesterol and about 2 grams of saturated fat in 3 ounces of steak round.

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Again, you can usually enjoy beef on a cholesterol-friendly diet, but you just have to be intentional about which type your’e choosing.

“Select lean or extra ground beef, and aim for 95% lean if you can,” says Young. This is because in 95% lean ground beef you’ll only get 70 milligrams of cholesterol and 2. 5 grams of saturated fat in 4 ounces. But if that’s too hard to find at the store, you can select 90% lean beef for 73 milligrams of cholesterol and about 4.5 grams of saturated fat per serving.

Final takeaways

Just remember, most people’s blood cholesterol levels will be more heavily impacted by saturated fat and other lifestyle factors than the amount of cholesterol they consume through their food. However, it’s important to talk with your doctor in case your individual health needs require you to keep your dietary cholesterol low. If that is the case, these healthy, low-saturated fat, low-cholesterol meats can make for delicious additions to your diet.

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Samantha Boesch

Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha

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.

Pork tenderloin – calories, nutritional value

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Pork Tenderloin

Quantity x {{unitOption.title}} piece

Energy 180 kcal

= 754 kJ

Proteins 17 g

Carbohydrates 0 g

Fats 12 g

Fiber –

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= {{ unitConvert(foodstuff.foodstuff.energy,0.239) | number : 0}} kcal= {{ unitConvert(foodstuff.foodstuff.energy,4.184) | number : 0}} kJ

Protein {{foodstuff.foodstuff.protein}} g-

Carbohydrate {{foodstuff.foodstuff.carbohydrate}} g-

Fat {{foodstuff. foodstuff.fat}} g-

Fiber {{foodstuff.foodstuff.fiber}} g-

Energy 180 kcal

Proteins 17 g

Carbohydrates 0 g

Fats 12 g

Fiber –

Nutritional values ​​

Nutritional composition

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fiber_manual_record Saturated fatty acids

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Pork tenderloin is a section from the lumbar region of a pork carcass. It is the most tender, juicy and at the same time lean piece of meat, as it contains almost no fat. It is used for cooking chops, steaks, shish kebabs.

Fat-free pork meat is low in calories, but high in animal protein, which is used by the body to produce hormones and build muscle.

Even pork tenderloin can dry out during cooking and become tough. This is due to the fact that this type of meat is tender, it cooks faster, so there is no need to stew, boil or fry the tenderloin for a long time.

Tenderloin is not a wide, but long part from the back, the width of a piece is usually no more than 15 centimeters. Fresh meat should be elastic, when pressed with a finger, the dent should be smoothed out almost immediately. The smell should be neutral meat, without milky notes.

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Calories Pork, tenderloin. Chemical composition and nutritional value.

Chemistry and Nutrition Analysis

Nutrition and Chemistry

Pork Tenderloin .

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Number	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calories	142 kcal	1684 kcal	8. 4%	5.9%	1186 g
Proteins	19.4 g	76 g	25.5%	18%	392 g
Fats	7.1 g	56 g	12.7%	8.9%	789 g
Water	72.4 g	2273 g	3.2%	2.3%	3140 g
Ash	1. 1 g	~
Vitamins
Vitamin B1, thiamine	1.45 mg	1.5 mg	96.7%	68.1%	103 g
Vitamin B2, riboflavin	0.16 mg	1.8 mg	8.9%	6. 3%	1125 g
Vitamin B4, choline	75 mg	500 mg	15%	10.6%	667 g
Vitamin B5, pantothenic	0.7 mg	5 mg	14%	9.9%	714 g
Vitamin B6, pyridoxine	0.5 mg	2 mg	25%	17.6%	400 g
Vitamin B9, folates	6. 1 mcg	400 mcg	1.5%	1.1%	6557 g
Vitamin B12, cobalamin	1.1 mcg	3 mcg	36.7%	25.8%	273 g
Vitamin E, alpha tocopherol, TE	0.5 mg	15 mg	3.3%	2.3%	3000 g
Vitamin H, Biotin	4.5 mcg	50 mcg	9%	6. 3%	1111 g
Vitamin PP, NE	2.63 mg	20 mg	13.2%	9.3%	760 g
Niacin	2.63 mg	~
Macronutrients
Potassium, K	345 mg	2500 mg	13. 8%	9.7%	725 g
Calcium Ca	8 mg	1000 mg	0.8%	0.6%	12500 g
Magnesium, Mg	26 mg	400 mg	6.5%	4.6%	1538 g
Sodium, Na	41 mg	1300 mg	3.2%	2.3%	3171 g
Sulfur, S	220 mg	1000 mg	22%	15. 5%	455 g
Phosphorus, P	220 mg	800 mg	27.5%	19.4%	364 g
Chlorine, Cl	48.6 mg	2300 mg	2.1%	1.5%	4733 g
Trace elements
Iron, Fe	1. 6 mg	18 mg	8.9%	6.3%	1125 g
Iodine, I	6.6 mcg	150 mcg	4.4%	3.1%	2273 g
Cobalt, Co	8 mcg	10 mcg	80%	56.3%	125 g
Manganese, Mn	0.0285 mg	2 mg	1. 4%	1%	7018 g
Copper, Cu	96 mcg	1000 mcg	9.6%	6.8%	1042 g
Molybdenum, Mo	13 mcg	70 mcg	18.6%	13.1%	538 g
Nickel, Ni	12.3 mcg	~
Tin, Sn	30 mcg	~
Fluorine, F	69. 3 mcg	4000 mcg	1.7%	1.2%	5772 g
Chrome, Cr	13.5 mcg	50 mcg	27%	19%	370 g
Zinc, Zn	2.07 mg	12 mg	17.3%	12.2%	580 g

Energy value Pork tenderloin is 142 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application
“My Healthy Diet”

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Nutritional value per 100 g

Content per serving			% of RSP
	Calories	142 kcal	-%
	Proteins	19.4 g	-%
	Fats	7.1 g	-%
	Carbohydrates	0 g	-%
	Dietary fiber	0 g	-%
	Water	72. 4 g	-%

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Pork tenderloin is rich in vitamins and minerals such as:
vitamin B1 – 96. 7%, choline – 15%, vitamin B5 – 14%, vitamin B6 – 25%, vitamin B12 – 36.7%, vitamin PP – 13.2%, potassium – 13.8%, phosphorus – 27.5 %, cobalt – 80%, molybdenum – 18.6%, chromium – 27%, zinc – 17.3%

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 is involved in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin PP is involved in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Molybdenum is a cofactor for many enzymes involved in the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Chromium is involved in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

You can find a complete guide to the healthiest foods in the My Healthy Diet app.

Calorie content and chemical composition of other products

• Pork, loin flesh
• Pork thigh
• Pork shoulder
• Pork, brisket flesh
• Pork neck (meat)

• Assorted
• Assorted meat on bread
• Fried meat sandwich
• Hot sandwich
• Roast rabbit (hare)
• Roast pork
• Stuffed Pork Roast
• Imam baildi
• Austrian carp
• Potato baked with pork
• Kezan kebab
• Cutlet “Alenushkina Riddle”
• Cutlets
• Cutlets “Minoc” (“Hi”)
• Saransky pork cutlets (Mordovian national dish)
• Cutlets chops
• Stuffed chicken (galantine) or stuffed piglet
• Leek with pork
• Lick Your Finger Meat
• Meat in a pot
• French Meat
• Pelmeni “Moscow”
• Beef and pork dumplings
• Mordovian dumplings

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Pork tenderloin calorie content 142 kcal, chemical composition, nutritional value, vitamins, minerals than useful Pork, tenderloin, calories, nutrients, useful properties Pork, tenderloin

Energy value, or calorie content is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the “food calorie”, so the prefix kilo is often omitted when referring to calories in (kilo)calories. You can see detailed energy value tables for Russian products
Here.

Nutritional value – content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product is a set of properties of a food product, in the presence of which the physiological needs of a person for essential substances and energy are satisfied.

Vitamins , organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and “lost” during cooking or food processing.

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