Remember when doctors told people to stay away from foods like eggs that are high in cholesterol? They said this because cholesterol in food raised your blood cholesterol and heart disease risk. However, recent studies have found that some high-cholesterol foods may not raise your heart disease risk after all.
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Still, this doesn’t mean you can ignore the amount of cholesterol you consume. “It’s safe to have some cholesterol in your diet,” says registered dietitian Julia Zumpano, RD, LD. “But many high-cholesterol foods also contain high amounts of saturated fat. ”.
Some cholesterol advice is hard to understand. Zumpano explains how to do that and what foods high in cholesterol you should eat or leave at the store.
As a barbecue lover, I adore a tasty rack of pork ribs. Slathered in tangy barbecue sauce, they are pure indulgence when served piping hot off the grill. However, like most meats, pork ribs can be high in cholesterol. For those watching their cholesterol intake, is it possible to still enjoy these succulent ribs in moderation?
In this article, we’ll explore the cholesterol content of different pork rib cuts, preparation methods to reduce cholesterol, and lower cholesterol alternatives. My goal is to provide a balanced perspective so you can make informed choices about incorporating pork ribs into a heart healthy diet. Let’s get cooking!
Pork ribs come from the rib section of a pig and are sold in a variety of cuts like baby back, spare, country-style, and St. Louis. They consist of both lean meat and copious marbling fat which melts away when cooked, keeping them moist and flavorful.
Most cuts of pork ribs contain high amounts of cholesterol and saturated fat, A 3 oz serving of country style pork ribs contains 79 mg cholesterol (26% daily value) and 46 g saturated fat, Baby back ribs have slightly less at 62 mg cholesterol per serving
For healthy individuals, this level of cholesterol may not be a major concern when eaten occasionally. However, for those with high cholesterol or heart disease, pork rib cholesterol content can be problematic.
How Preparation Method Impacts Cholesterol
The way pork ribs are prepared can also alter their cholesterol content. Ribs roasted or grilled over an open flame allow excess fat to drip away lowering cholesterol versus fattier methods.
Healthiest Ways to Cook Pork Ribs:
- Roast in the oven at 400°F until nicely browned
- Grill over medium-high heat, turning occasionally
- Smoke or cook in a smoker at low heat for extended periods
Unhealthier Cooking Methods:
- Deep frying ribs submerged in oil
- Braising or stewing ribs in sauce for long periods
- Basting ribs with butter or thick barbecue sauce frequently
Frying and braising introduce more saturated fat from oils or dairy, boosting cholesterol levels. Keep cooking methods lean for a less cholesterol-heavy finished product.
Tips for Enjoying Pork Ribs While Watching Cholesterol
If you want to enjoy pork ribs while limiting cholesterol, here are some tips:
- Choose leaner cuts like baby back over high fat spare ribs
- Trim off any thick visible fat before cooking
- Remove skin or bark before eating to cut saturated fat
- Limit portion size to about 3 oz or a few small ribs
- Avoid eating ribs daily – make it an occasional treat
- Pair ribs with vegetables or salads vs. fatty sides like fries
- Use sugar-based barbecue sauces rather than creamy, buttery sauces
- Get a cholesterol screening test to see your individual risk
With smart choices around preparation, sides, and portions, pork ribs can still have an occasional place in a cholesterol conscious diet.
Healthy Alternatives to Pork Ribs
For those who need to severely restrict cholesterol, you may want to avoid pork ribs and opt for lower cholesterol alternatives:
Lean Meat Options
- Skinless chicken or turkey – go for breast meat
- Wild caught fish like salmon, tuna, trout
- Lean cuts of beef like eye of round or sirloin
- Bison, which is lower in fat than beef
- Vegetable-based meat substitutes
Plant-Based Proteins
- Beans and lentils
- Tofu or tempeh
- Seitan
- Veggie or mushroom burgers
- Soy-based “chicken” patties or tenders
Whole Grains
- Barley
- Quinoa
- Brown rice
- Whole grain pasta
With so many options, you can create satisfying meals within your cholesterol limits. Aim for variety and balance.
High-cholesterol foods to avoid
While some cholesterol in your diet is fine, lots of saturated fat isn’t. Diets high in saturated fat are linked to increased blood cholesterol and heart disease risk.
Experts recommend limiting or avoiding the following “unhealthy” high-cholesterol foods, which are also high in saturated fat:
Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. Cheese also tends to be high in sodium, and most Americans get too much sodium, too.
Cheese should only be eaten in small amounts, about 3 ounces a week. When cooking, choose part-skim cheeses like Swiss or mozzarella. Drink skim (non-fat), 1% or 2% milk to get your calcium intake. Look for non-fat or low-fat yogurt varieties. Use extra-virgin olive oil or avocado oil instead of butter.
Steak, beef roast, ribs, pork chops and ground beef tend to have high saturated fat and cholesterol content.
Choose 90% lean ground beef, lean cuts of beef (like sirloin, tenderloin, filet, or flank steak), pork loin, or tenderloin, and focus on lower-fat sources of animal protein, like baked skinless chicken or lean ground chicken.
You should limit processed meat in general because of its high sodium content and low nutrition. In fact, bacon, sausage and hot dogs are usually made from fatty cuts of beef or pork.
To eat processed meat, pick sausage or deli meat made from lean turkey or chicken that has been processed as little as possible.
The oil used to cook deep-fried foods like french fries, fried chicken with skin, and other foods has a lot of saturated fat and cholesterol.
It’s better to bake chicken or turkey without the skin, potatoes, or “fries” with a little olive oil on top. Try using an air fryer for a lower-fat “fried” food taste.
Baked goods and sweets
Cookies, cakes and doughnuts usually contain butter or shortening, making them high in saturated fat and cholesterol.
They also have a lot of sugar, which can cause blood triglycerides to rise. Triglycerides are a bad type of blood fat that can make you more likely to get coronary heart disease.
Instead, make your desserts at home, choosing recipes that don’t need shortening or lots of butter. Also, you can change recipes and use half or three quarters of the amount of sugar that is suggested because of this. You can also eat baked fruit as a dessert or bake with applesauce instead of butter or eggs.
► 5 Worst High Cholesterol Foods You Must Avoid [Clinically Proven] – by Dr Sam Robbins
FAQ
How much cholesterol is in pork ribs?
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Barbecued Pork Spareribs with Sauce
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Cholesterol(mg)
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1 large rib
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54
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1 small cut (3 ribs)
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90
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1 medium cut (3 ribs)
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126
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How much cholesterol is in ribs?
The favorite choice for the term “Ribs” is 1 medium cut of Pork Spareribs which has about 130 mg of cholesterol . The amount of cholesterol for a variety of types and serving sizes of Ribs is shown below. View other nutritional values (such as Calories, Carbs or Fats) using the filter below:
Can one eat pork ribs if they have diabetes?
It is not recommended. People with diabetes should limit or avoid high-fat cuts of meat, such as hot dogs, sausage, bacon, and pork ribs, as they are high in saturated fats. These can increase body weight and deregulate blood glucose levels.
What vitamins are in pork ribs?
All the B vitamins help metabolize food into energy, but two that you’ll get from pork ribs — vitamins B-6 and B-12 — also protect your arteries. They convert the amino acid homocysteine into other beneficial amino acids.
Are pork baby back ribs healthy?
A 3-ounce serving of pork baby back ribs provides 39 percent of your daily value of selenium and 17 percent of the daily value for zinc. Pork baby back ribs are a good source of protein, vitamins and minerals. However, they are also high in fat. Baby back ribs can be part of a healthy diet if you watch portion size and your overall fat intake.