What you eat affects your cholesterol levels. You probably already know you shouldnt overdo butter or high-fat meats. But some of the foods that you should limit may surprise you.
Even when ground turkey is labeled as 85% lean, it has 12.5 grams of fat in a 3-ounce portion, says Christine Rosenbloom, PhD, RD, Georgia State University nutrition professor emerita. Her advice: Ground turkey breast can be a heart-healthy substitute for ground beef, but watch the portion size because of the fat. Choose ground meat — whether its turkey or beef — thats at least 90% lean.
Added sugars, such as table sugar or high fructose corn syrup, are linked to lower levels of HDL (“good”) cholesterol. The American Heart Association recommends getting no more than 100 calories (6 teaspoons) from added sugars per day for women and 150 calories (9 teaspoons) for men.
The potatoes arent the problem — its the other ingredients. “Most mashed potatoes, especially at restaurants, include hefty portions of butter, cream, whole milk, sour cream, and/or cream cheese, turning a perfectly healthy potato into a saturated fat bomb,” says nutrition consultant Marisa Moore, RD. Order a plain baked potato and top it with vegetables, salsa, or low-fat sour cream.
Its delicious, but cheese and meat toppings add a lot of fat. Stick to one slice, go easy on the cheese, and top it with lots of high-fiber, filling vegetables.
“Dairy foods are nutrient-rich, loaded with calcium, protein, vitamins, and minerals. But if your choice is full-fat, you could be getting a hefty dose of saturated fat,” says nutrition consultant Elizabeth Ward, RD. When you choose nonfat or low-fat, you get all the nutritional benefits without the extra calories or fat. If you love full-fat cheese, “portion control is the answer,” Ward says.
Coconut, coconut oil, palm oil, palm kernel oil, and cocoa butter are plant foods that have saturated fat. “Read labels for these terms, and enjoy them in small doses so they wont sabotage your cholesterol level,” says Washington University nutrition director Connie Diekman, RD.
Ghee is part of a traditional Indian diet, but its very high in saturated fat. “It is also high in palmitic acid, which is artery-clogging,” says Columbia University nutrition researcher Wahida Karmally, RD. If it works for your recipe, use olive oil or a trans fat-free margarine instead of ghee. If not, limit how much ghee you use.
“Flaky crusts, streusel topping, custard filling, cheese-filled pastries — these all promise a hefty dose of saturated fat, because they often include butter, shortening, cream, cream cheese, and/or whole milk,” Moore says. Its the butter or shortening that makes the crust so nice and flaky. Choose fruit pies and eat mostly filling and only a few bites of the crust for a lower-fat and calorie treat.
Ground turkey has become a popular alternative to ground beef due to its reputation as a healthier option. But does ground turkey actually have less cholesterol than ground beef? Let’s take a closer look.
An Overview of Cholesterol
Cholesterol is a waxy fat-like substance found in all cells of the body. Your liver produces most of the cholesterol you need but you also get cholesterol from foods. High levels of cholesterol in the blood can lead to plaque buildup in the arteries, increasing risk for heart disease and stroke.
There are two main types of cholesterol:
- LDL (low-density lipoprotein), also called “bad” cholesterol – Contributes to plaque buildup in arteries
- HDL (high-density lipoprotein), also called “good” cholesterol – Removes excess cholesterol and plaque from arteries
Foods high in saturated and trans fats tend to raise LDL cholesterol. Foods with unsaturated fats tend to raise HDL cholesterol. The American Heart Association recommends limiting cholesterol intake to less than 300 mg per day. If you have heart disease, the limit is 200 mg per day.
Ground Turkey vs Ground Beef Cholesterol
The cholesterol content of ground turkey and ground beef depends on the leanness or fat content. Fattier cuts and varieties contain more cholesterol.
According to the USDA, 3 ounces of 70% lean ground beef contains 75 mg cholesterol. In comparison, 3 ounces of 93% lean ground turkey contains 88 mg cholesterol.
So in this case, the ground beef is lower in cholesterol. However, when you compare 93% lean ground beef to 93% lean ground turkey, the cholesterol content becomes nearly identical at 76 mg vs 88 mg.
Here’s a breakdown of the cholesterol in 3 ounces of common ground turkey and beef varieties:
- 70% lean ground beef: 75 mg
- 93% lean ground beef: 76 mg
- 93% lean ground turkey: 88 mg
- 99% lean ground turkey: 82 mg
As you can see, both ground beef and ground turkey can fit into a cholesterol-conscious diet if you pay attention to fat content and leaner varieties.
Ways to Reduce Cholesterol in Ground Turkey
While ground turkey often edges out regular ground beef in cholesterol, there are still easy ways to reduce the cholesterol content:
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Choose 99% lean ground turkey, made only from the breast meat. This has less cholesterol than turkey containing dark meat.
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Drain off any excess fat after cooking. The cholesterol is concentrated in the higher-fat portions.
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Skip breading or batter coatings which add extra calories, carbs, and fat. Go for simple herb rubs instead.
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Limit high-fat additions like cheese, mayo, or sour cream when making burgers or tacos.
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Use healthy fats like avocado or olive oil instead of butter for cooking.
Ground Turkey Nutrition
Ground turkey offers several nutritional benefits beyond its cholesterol content:
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High in protein to support muscle growth and keep you full. 3 ounces provides about 23g protein.
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Low in saturated fat compared to regular ground beef. 3 ounces has about 1/3 less.
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Source of minerals like potassium, phosphorus, zinc and iron. Helps maintain bone density.
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Contains B vitamins including niacin, vitamin B6 and vitamin B12. Supports energy and brain health.
Healthy Ways to Cook Ground Turkey
The milder taste of ground turkey makes it versatile for swapping in recipes calling for ground beef:
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Turkey burgers – Add chopped veggies like mushrooms or spinach for extra moisture.
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Turkey meatballs – Mix with whole grains like quinoa or brown rice.
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Turkey tacos or taco bowls – Top with lettuce, tomato, avocado.
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Turkey chili – Use bold spices like chili powder, cumin and garlic.
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Turkey stuffed peppers – Mix with rice and veggies for hearty filling.
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Turkey meatloaf or meatballs – Glaze with tangy ketchup or barbecue sauce.
The Bottom Line
Ground turkey and ground beef can both be part of a healthy diet. Focus on leaner versions of each to help limit cholesterol, saturated fat and calories. The right cooking methods and recipe choices also reduce the cholesterol content of ground turkey.
In the end, taste, budget and nutrition goals will all factor into whether ground turkey or ground beef is the better choice for any individual. But both can be great lower-cholesterol options when chosen mindfully.
More on Cholesterol Management
Movie Theater Tub Popcorn
If its popped in fats, then topped off with more fat, thats a problem. Shave the fat and calories by skipping the buttery topping, and opt for a smaller portion.
The way you prepare foods can also affect your cholesterol level.
Diekman shares three tips:
- Avoid fried foods.
- Remove extra fat from meats, and skin from poultry, before cooking.
- Use nonstick pans, cooking spray, or small amounts of vegetable oil when youre preparing food.
7 Health Benefits Of Eating Turkey
FAQ
Is ground turkey bad for your cholesterol?
Yes, ground turkey can be a good option for a low cholesterol diet. It is generally lower in saturated fat compared to red meats, which can help manage cholesterol levels. When choosing ground turkey, opt for lean or extra-lean varieties to minimize fat content.
What meat has no cholesterol?
What meat protein has the least cholesterol? Meat proteins low in cholesterol include fish and lean meats, such as skinless chicken breast. However, it is important to note that the way the food is prepared can affect its cholesterol content.
Is ground turkey good for a heart healthy diet?
Ground turkey is good for your heart. You can thank selenium for that. This trace mineral has been shown to help prevent cardiovascular disease, as well as keep thyroid problems, dementia, and certain kinds of cancer at bay. It also helps your immune system function and can aid in fertility for both men and women.
Which has less cholesterol ground chicken or ground turkey?
What’s healthier, chicken or turkey? Rundown : Chicken is higher in calories and fats, including saturated and polyunsaturated, while turkey is higher in protein and cholesterol. Turkey is additionally more abundant in nutrients and minerals like magnesium, copper, vitamin B12, and folate.
Is ground turkey high in cholesterol?
Ground turkey provides more than cholesterol; it’s rich in protein, with 27 grams in each 100-gram serving. A 100-gram serving is high in calories, with 203, but contains no carbohydrates. Ground turkey is also high in fat, with more than 10 grams of total fat and less than 3 grams of saturated fat per 100-gram serving.
How much cholesterol is in a lean ground turkey?
For comparison, 85 grams of cooked lean ground beef contains 70 mg cholesterol on average. So in general, lean ground turkey contains less cholesterol than regular ground beef, but more than extra lean ground beef or ground turkey breast. To limit cholesterol, choose extra lean ground turkey breast and be mindful of portion sizes.
Should you eat turkey if you have high cholesterol?
Healthier options may taste just as great. If you are watching your cholesterol levels, you know it is important to look at the cholesterol content, as well as saturated and trans fats, in the foods you consume. Turkey can be an excellent choice if you’re looking to limit your saturated fats, but, of course, it’s all in how you prepare it.
How do you eat a cholesterol-conscious ground turkey?
Here are some tasty ways to enjoy cholesterol-conscious ground turkey: Turkey burgers – Make patties with lean ground turkey. Grill and serve in a whole wheat bun with lettuce, tomato, avocado. Turkey meatballs – Mix ground turkey with breadcrumbs, egg, and Italian seasoning. Bake and toss with pasta and marinara sauce.
How much fat is in a ground turkey?
Depending on the cut of beef used, ground beef contains between 25% and 30% fat—or as little as 7% fat when made from leaner cuts, like sirloin. Most ground turkey is made from a combination of light and dark meat, coming in around 7% fat. Very lean ground turkey is made from only turkey breast and can contain as little as 1% fat.
Should you eat ground turkey if you have a heart problem?
If you’re eating for a healthy heart, lean ground turkey—which is lower in saturated fat—is the better pick for you. Of course, you can still enjoy ground beef from time to time, but choosing lean ground turkey more often will help your heart in the long run.