'Oh, I have cholesterol, now I have to stop eating eggs and shrimp.' Do you think so too? In fact, many people in our country are afraid when they hear the word 'cholesterol'. We know that oily foods, fried foods, and fatty meats are bad for the body. But you would be surprised if we were to say that not all foods that contain cholesterol are bad. Today we are talking about a few foods that are good for the body and healthy, even if they have high cholesterol.
Good cholesterol, bad cholesterol: What's the difference?
First, let's understand this simply. Not all cholesterol in our bodies is the same. There are two main types.
1. LDL (Low-Density Lipoprotein): This is what we call 'bad cholesterol' . Simply put, it builds up like wax on the walls of our blood vessels and can block them. It's like dirt in a water pipe that gradually gets clogged.
2. HDL (High-Density Lipoprotein): This is what we call 'good cholesterol' . What HDL does is pick up the bad cholesterol (LDL) that has built up in the arteries and take it to our liver where it can be processed. In other words, HDL is like a garbage truck, cleaning out the arteries.
The most important thing to consider is the amount of saturated fat in a food, rather than the amount of cholesterol it contains. It is often this saturated fat that messes with our cholesterol levels.
Okay, so now let's see what foods you can eat without fear even if you have cholesterol, and what foods are good for the body.
Egg: A friend who was always afraid
When most people think of eggs, they think of cholesterol. Yes, there is some truth to that. A large egg contains about 169 milligrams of cholesterol. The recommended daily intake is usually about 300 milligrams. If someone in your family has high cholesterol, doctors say to limit it to 200 milligrams per day.
But... eggs are a superfood full of vitamins, iron, and protein. They're also very low in saturated fat . So, eating three or four whole eggs a week is usually fine. The problem here is the yolk. If you're worried about cholesterol, you can eat just the egg whites. That way you get the protein without the cholesterol.
Salmon and sardines: the heart's friend in the can
Let's think about the canned fish (salmon/sardines) that we all love to eat. A can of sardines in oil has about 131 milligrams of cholesterol. However, even the American Heart Association considers this a heart-healthy food - but only if eaten in moderation . Eating two 115-gram servings of salmon/sardines a week is a good level.
The magic of these fish is the omega-3 fatty acids. Our bodies cannot make these, we have to get them from our food. Omega-3s help control the type of fat in our blood called triglycerides. If these triglycerides increase, it can be harmful to the heart.
Shrimp, Squid, and Crab (Shellfish): Don't be afraid, choose wisely
When you think of shrimp, cholesterol comes to mind. If you eat about 12 large shrimp, you will add about 130 milligrams of cholesterol to your body. But what is surprising is that this amount of shrimp contains a very small amount of fat, about 2 grams. Instead, shrimp is a food rich in nutrients like B vitamins, protein, selenium, and zinc. The unsaturated fatty acids in shrimp also help increase the level of good cholesterol (HDL) in our body.
So, after talking to your doctor, it's not a big deal to eat a little shrimp once or twice a week. Seafood like crab and squid also have lower cholesterol than shrimp. Even better choices are foods like clams and mussels. They are both low in cholesterol and fat.
Be smart when choosing meats.
Looking at the table, it may seem like beef is low in cholesterol, but the truth is different. Let's look at this in a table.
| Food type (about 115 grams) | Cholesterol (approximate) | Things to note |
|---|---|---|
| Large shrimp (about 12) | 130 mg | Very low in fat (about 2 grams). Almost no saturated fat. |
| Beef with fat | 110 mg | Very high in fat (about 20 grams). Saturated fat is as high as 10 grams. This is very bad for the heart. |
| Lean beef | 45 mg | Very low in both cholesterol and saturated fat. A good choice. |
| Skinless chicken | 60 mg | Low in fat. A very healthy choice. |
Do you understand? The problem is not in the cholesterol itself, but in the amount of fat that comes with the meat. So, if you eat meat, choose lean meats , removing the fatty, fatty parts. If you eat beef, choose lean cuts (filet, sirloin). Even better, eat low-fat meats, such as skinless chicken.
A little extra knowledge...
Some people say that grass-fed beef has lower cholesterol. But research has shown that if the fat content is the same, there is no significant difference in cholesterol levels. However, grass-fed beef does have more omega-3s, but it also has a little more saturated fat.
Can't you eat as much as you want? You can, this way!
All of this is not to say that you should never eat your favorite foods, but they are a little high in cholesterol (and perhaps not very healthy). If your diet is healthy most of the time, there is nothing wrong with enjoying your favorite foods every now and then . The problem is eating them on a daily basis. The key here is balance and moderation .
If you have any concerns about cholesterol or if someone in your family has heart disease, the best thing to do is talk to your family doctor and get advice on the diet that is best for you.
Take-Home Message
- Not all foods containing cholesterol should be feared. Some foods high in cholesterol (eggs, salmon, shrimp) are actually good for your health.
- It is more important to be concerned about the amount of saturated fat in a food than the amount of cholesterol it contains.
- HDL is the 'good' cholesterol that cleanses the arteries. LDL is the 'bad' cholesterol that builds up in the arteries.
- Eggs, salmon, lean meats, and some seafood can provide health benefits when eaten in moderation and properly prepared .
- Always consult your doctor to find out which diet is best for you based on your health condition and family history.
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