Ever been told that you have high cholesterol? You may be wondering what that means, what makes it happen, and what you can do to lower it. What even is cholesterol?.
Cholesterol is a waxy, fat-like substance that’s in every cell. Your body makes all the cholesterol it needs. Any excess it picks up from food can build up and clog your arteries. Having high cholesterol can increase your risk for heart attacks and strokes.
Making small changes to your food choices can help lower your cholesterol. Check out these ten foods that cause high cholesterol and see easy swaps for healthier alternatives.
Beef, lamb, and pork – these are high in saturated fats and contain more cholesterol. Swap these out for healthy proteins like beans, chicken, and fish.
It might be a delicious dessert, but whipped cream is made with whole milk and loaded with fat. Try making your own with Greek yogurt, coconut milk, or cashews and almonds instead.
These include bacon, pepperoni, and pork sausage. All are high in sodium and fat. Alternatives include BBQ chicken with skin removed, canned tuna or salmon, tofu, or even jackfruit!.
You don’t have to take cheese out completely, but choose alternatives. Goat cheese, parmesan, and blue cheese are lower in cholesterol. Or go for the low-fat options.
Pulled pork has become a popular barbecue staple across the United States. The tender, juicy meat makes for delicious sandwiches and tacos when doused in your favorite barbecue sauce. But with its rich taste comes concerns over its fat and cholesterol content. Does pulled pork have high cholesterol levels compared to other meats?
Understanding Cholesterol in Meats
To determine pulled pork’s cholesterol levels we first need to understand cholesterol in meat overall. Here’s a quick overview
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Cholesterol is only found in animal-based foods, not plant foods.
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The cholesterol in food impacts blood cholesterol less than saturated fat intake.
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Red meat tends to be higher in cholesterol than poultry or fish
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Processing methods like curing or frying can increase cholesterol levels.
So meats higher in saturated fat and subject to heavy processing pose the biggest cholesterol risk. This brings us to pulled pork.
Comparing Pulled Pork to Chicken
Pulled pork comes from pork shoulder or butt cuts. These fatty areas get cooked low and slow to break down connective tissue. The result is succulent, fall-apart meat.
But pork contains more saturated fat than leaner options like chicken. Let’s compare nutritional values per 3 ounces:
- Pulled pork has 11-13g fat, 4g saturated fat, 37-97mg cholesterol
- Pulled chicken has 1.1-8g fat, 0-2g saturated fat, 11-68mg cholesterol
While exact values vary based on preparation method, pulled pork consistently contains over 2 times the saturated fat and cholesterol of pulled chicken.
Ranking Meats by Cholesterol Levels
Compared to other common meats, here is how pulled pork ranks for cholesterol:
Highest Cholesterol Meats
- Processed pork (bacon, sausage)
- Pork ribs
- Ground beef
- Pulled pork
Medium Cholesterol Meats
- Roast beef
- Lamb
- Veal
Lowest Cholesterol Meats
- Chicken
- Turkey
- Fish
So pulled pork falls on the higher side for cholesterol among meats. Those with high cholesterol may want to enjoy it in moderation.
Ways to Reduce Cholesterol in Pulled Pork
For pulled pork fans watching their cholesterol, there are some preparation tweaks to reduce levels:
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Choose leaner cuts like pork tenderloin or lean shoulder. Avoid belly and ribs.
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Trim excess fat before cooking to reduce saturated fat.
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Cook without added oils. The slow cooking renders fat from the pork.
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Limit fried foods like pork rinds on the side. Avoid adding lard to beans.
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Skip high-cholesterol accompaniments like macaroni and cheese or creamy coleslaw. Enjoy veggie sides instead.
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Use tomato-based barbecue sauce. Creamy sauces add more cholesterol.
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Portion control. Stick to 3-4 ounces of pulled pork. Load up on veggie toppings instead of meat.
Healthy Ways to Enjoy Pulled Pork
Pulled pork can absolutely have a place in a healthy, balanced diet when eaten in moderation. Here are some tasty, nutritious ways to work it in:
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Pulled pork lettuce wrap tacos with avocado and salsa
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Pulled pork stuffed sweet potato with bbq sauce drizzle
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Pulled pork burrito bowl with brown rice, black beans, peppers and onions
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Pulled pork pizza with veggie toppings on a whole wheat crust
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Pulled pork quesadilla with sauteed peppers and onions
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Pulled pork stuffed portobello mushroom caps
The key lies in controlling portions, choosing lower-fat cooking methods, and pairing with vegetables and whole grains. This allows you to satisfy that pulled pork craving while keeping cholesterol and saturated fat intake in check.
The Bottom Line on Pulled Pork and Cholesterol
Pulled pork does contain higher cholesterol levels compared to leaner meats like chicken or fish. But by selecting lean cuts, trimming fat, controlling portions, and avoiding fried foods and creamy sauces, you can make smart tweaks to enjoy pulled pork as part of an overall balanced diet.
For those needing to monitor cholesterol closely, be sure to enjoy pulled pork only occasionally and stick to recommended serving sizes. Pair it with plenty of vegetables, fruits, and whole grains to support heart health. Then savor each juicy, smoky, tender bite of this barbecue favorite without overdoing it on cholesterol.
If You Have High Cholesterol, Avoid These 9 Foods
FAQ
Is pulled pork bad for cholesterol?
Is pulled pork healthy or unhealthy?
Can you eat pork if trying to lower cholesterol?
Is pork a low cholesterol meat?
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:
Why is pork not recommended to eat?
This is not true, some cuts like sirloin and pork rump steak, for example, are very healthy, even healthier than beef and chicken. Only the fattest cuts like bacon and crackling should be avoided.
Does 100 g of pork tenderloin have cholesterol?
According to the USDA, 100 g of pork tenderloin contains: 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.
How much fat is in pulled pork?
Fat content also varies. A 3-ounce portion of ready-made pulled chicken contains 1.1 grams of total fat, 0 grams of saturated fat and 11 milligrams of cholesterol, while the ready-made pulled pork contains 6.2 grams of total fat, 2 grams of saturated fat and 37 milligrams of cholesterol.