It is possible for a person to eat meat even when they are following a low cholesterol diet. It means picking cuts of meat that have less fat, like chicken without the skin and some lean pork or beef cuts.
A person with high cholesterol may be told by their doctor to change what they eat to lower their cholesterol and keep their blood pressure in a healthy range.
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.
Also, people who want to lower their cholesterol should stay away from high-fat foods and meats like lunch meats and canned meat.
This article talks about what cholesterol is, why it’s important to lower it, and which meats and meat substitutes are low in cholesterol.
Cholesterol is a waxy, fatty substance called a lipid, and it is made by the liver.
Because our bodies make their own cholesterol, doctors say people should eat as little cholesterol as possible.
Cholesterol is found in a number of foods. Food sources of cholesterol include animal products such as:
These foods also tend to be high in saturated fats or trans fats. The liver makes more cholesterol than it needs to because of these fats. This may make someone more likely to get high cholesterol.
Plant foods do not contain cholesterol. But some plant oils that solidify at room temperature, like coconut oil or palm oil, have more saturated fats, which may also raise blood cholesterol.
Because our bodies make all the cholesterol they need, we don’t need to eat cholesterol-raising foods or types of cholesterol.
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.
The body may make extra cholesterol in response to the saturated and trans fats in meat. This is why people should try to eat meat that is as lean and low in fat as possible.
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:
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.
In general, processed pork products like ham and sausage and pork belly are not low in cholesterol. However, some pork products may be okay.
One example is pork tenderloin. It’s a pretty lean cut, and cutting off any extra fat before cooking can help lower the cholesterol impact.
Low-cholesterol people should stay away from steak cuts that are high in fat and instead choose lean cuts like 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:
There are meat options that are low in cholesterol, but there are also meat alternatives that can taste and feel like meat but don’t have cholesterol.
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:
According to the USDA, a 100 g serving of tempeh contains:
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:
Tofu is a versatile meat replacement product made from mashed soybean curd. According to the USDA, a 100 g serving of tofu contains:
The majority of packaged meat substitutes are made to look like foods like burgers, sausages, and cuts of meat.
If you’re really hungry, like if you want sausage or a burger, these packaged foods might be a good place to start.
The individual ingredients will vary for each, but plant-based packaged products are all free from cholesterol.
Watch out for saturated or trans fats in the list of ingredients. Some companies add these fats to make food taste more like meat.
In addition to the meat they eat, people can change their whole diet to lower their cholesterol. They can also do other things, like exercise, to help.
If you want to lower your cholesterol and keep your heart healthy, eat a lot of fresh, whole foods, especially a lot of different plant foods, like
The following are commonly asked questions about foods that are low in cholesterol but high in protein.
Pork often gets a bad rap when it comes to heart health. With warnings to limit red meat and avoid high cholesterol foods, is pork off the table if you’re watching your cholesterol? Not necessarily!
While some cuts and preparations of pork do contain high amounts of cholesterol, you can still work it into a heart-smart diet in moderation. Read on to learn if pork is high in cholesterol, how to choose pork wisely, and enjoy it as part of a balanced diet.
A Closer Look at Cholesterol in Pork
Dietary cholesterol comes only from animal foods like meat, dairy, and eggs. Pork contains more cholesterol than many other meats. A 3-ounce serving of pork can have between 55-85 milligrams of cholesterol.
To compare, the same serving size of chicken or turkey breast has about 60-70mg; beef around 65-80mg; and salmon around 35-55mg
So while pork is not off the charts in cholesterol, it does tend to be on the higher end, similar to other red meats. However, the total cholesterol content of a food isn’t the only factor. Saturated fat has a bigger influence over blood cholesterol levels.
The Role of Saturated Fat
Saturated fat has a stronger connection to high LDL or “bad” cholesterol than dietary cholesterol itself. Foods high in saturated fat are the biggest culprits for elevated blood cholesterol.
Some cuts of pork, like bacon and sausage are high in saturated fat. However, other leaner cuts of pork are relatively low in saturated fat. A pork tenderloin only has 2 grams of saturated fat per 3-ounce serving.
When choosing pork opt for lean cuts and avoid or limit processed pork products like bacon to minimize your saturated fat intake. Focus more on the saturated fat content rather than just the total cholesterol number.
Healthy Ways to Enjoy Pork
The key is moderation and choosing wisely. Here are some tips to incorporate pork while limiting cholesterol and saturated fat:
- Go for lean cuts like pork tenderloin, center loin chop, sirloin roast, or top loin roast
- Remove visible fat before cooking and trim any excess fat after cooking
- Choose healthier cooking methods like roasting, grilling, or sautéing in olive oil instead of frying
- Limit portion size to 1-2 small, 3oz servings per week
- Enjoy pork as a side dish instead of the main protein
- Flavor it up with fresh herbs, spices, citrus, mustard, etc. instead of rich sauces
- Opt for Canadian bacon or turkey bacon instead of regular pork bacon
- Try substituting tempeh bacon as a veg option if desired
Healthy Pork Recipe Inspiration
Here are a few delicious recipes that allow you to enjoy the flavor of pork while keeping cholesterol and saturated fat under control:
- Grilled Pork Tenderloin with Peach Salsa
- Baked Pork Chops with Apple and Sweet Potato
- Sheet Pan Pork Chops and Vegetables
- Pork Stir Fry with Broccoli and Bell Pepper
- Pork and Poblano Soup with Hominy
- Pork Lettuce Wraps with Mango and Mint
- Stuffed Pork Tenderloin with Spinach and Feta
Good News: You Can Have Your Pork and Eat It Too
Recent research shows dietary cholesterol itself generally has a weak impact on blood cholesterol levels. Saturated and trans fats tend to be more problematic.
Studies also show lean red meat as part of a heart-healthy diet does not increase risk of heart disease or high cholesterol. Choosing fresh cuts of meat and better cooking methods reduces any risks.
So with care to choose leaner cuts and healthy preparations, there’s room in a cholesterol-conscious diet to still enjoy pork in moderation. Aim for 1-2 three ounce servings per week as part of an overall balanced approach, and you can confidently dig into a juicy pork chop now and then!
Just be mindful of portion sizes, and round out your meals with plenty of fruits, vegetables, whole grains, nuts, seeds, and healthy fats from plant oils. This provides the fiber, antioxidants, and unsaturated fats to support heart health.
Other Tips for Managing High Cholesterol
While diet plays a central role, other lifestyle factors influence cholesterol levels too. Here are some additional tips for keeping cholesterol in check:
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Exercise: Regular physical activity can help raise HDL or “good” cholesterol while lowering LDL levels. Aim for at least 30 minutes per day of brisk walking, jogging, cycling, swimming, or strength training.
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Lose extra weight: Carrying excess weight puts you at higher risk for high cholesterol. Losing even 5-10% of your body weight can improve cholesterol numbers.
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Quit smoking: Smoking damages blood vessels and increases risk of high cholesterol. Kicking the habit can quickly boost HDL levels.
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Reduce stress: Chronic stress takes a toll on heart health. Relaxation practices like meditation, yoga, deep breathing can counterbalance your stress hormones.
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Limit alcohol: Moderate intake of alcoholic drinks may benefit cholesterol levels, but excess alcohol can contribute to high triglycerides.
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Take medication if needed: For high risk cases, cholesterol lowering medications like statins may be necessary based on your doctor’s recommendation.
Partner with Your Doctor for Optimal Cholesterol Care
Ongoing testing and monitoring of your cholesterol and triglyceride levels is important, especially if you are at increased risk for heart disease.
Schedule regular screenings as recommended by your doctor. They can help assess your overall risk factors and determine if medication or lifestyle changes alone are the best path forward to protect your heart health.
While nutrition is crucial, you don’t have to eliminate favorite foods altogether. Just be mindful of healthier choices and portions. A balanced diet paired with other heart-protective habits can keep cholesterol levels right where they should be.
With the right modifications, you can still make room for the occasional pork chop or Canadian bacon breakfast. Prioritize heart health, but don’t deprive yourself when it comes to meals. There are many small tweaks that can add up to big benefits for your cholesterol and overall well-being.
How can I eat more protein and less cholesterol?
In order to lower their cholesterol, people can try to eat foods that are high in protein. These can include fish, oats, and nuts.
Which foods are high in protein but low in cholesterol?
Foods high in protein but low in cholesterol include lean meats, fish, legumes, some vegetables, and low-fat dairy.
If You Have High Cholesterol, Avoid These 9 Foods
FAQ
Is pork bad for high cholesterol?
What meat is lowest in cholesterol?
Is pork or chicken higher in cholesterol?
Is pork a low cholesterol meat?
While pork tenderloin is a relatively lean pork cut, it can be considered an okay option for those watching cholesterol. Trimming any additional fat before cooking can help limit its impact on cholesterol. According to the USDA, 100 g of pork tenderloin contains:
Does 100 g of pork tenderloin have cholesterol?
According to the USDA, 100 grams of pork tenderloin contains certain nutrients, including cholesterol. People watching their cholesterol should avoid high-fat cuts of steak and instead choose lean cuts such as sirloin or round cuts.
Which kind of meat is high in cholesterol?
Steak, beef roast, ribs, pork chops, and ground beef tend to have high saturated fat and high cholesterol content. Choose leaner options like 90% lean ground beef, lean cuts of beef (such as sirloin, tenderloin, filet or flank steak, pork loin or tenderloin), and focus on lower-fat sources of animal protein, such as baked skinless or lean ground poultry.
Which red meat is low in cholesterol?
Certain cuts of red meat, such as 95% lean ground beef, sirloin steak, pork tenderloin, lamb chops, and veal, are lower in cholesterol-raising saturated fat and can be incorporated into a low-cholesterol diet. These include: 95% lean ground beef, sirloin steak, pork tenderloin, lamb chops, and veal. Fattier cuts of meat, which are high in saturated fat, are what you should avoid.