Cholesterol Content of Common Foods

Cholesterol Content of Common Foods

Animal Food Plant Food

Cholesterol Content Cholesterol Content

( in milligrams per 100 g portion ) ( in milligrams per 100 g portion )

Egg, whole 550 All Grains 0

Kidney, Beef 375 All Vegetables 0

Liver, Beef 300 All Nuts 0

Butter 250 All Seeds 0

Oysters 200 All Fruits 0

Cream Cheese 120 All Legumes 0

Lard 95 All Vegetable Oils 0

Beefsteak 70

Lamb 70

Pork 70

Chicken 60

Ice Cream 45

  1. Is peanut butter cholesterol free?

Answer : Being high in fat doesn’t necessarily mean cholesterol will follow… Some of them, like walnuts, are also a good source of omega-3 fats, which are great for your heart so nut butters, including peanut butter, contain lots of nutrients and no cholesterol, making for a pretty heart-healthy snack.

2. What are sources of good cholesterol?

Answer : Olive oil. The type of heart healthy fat found in olives in olive oil can lower the inflammatory impact of LDL cholesterol on your body. Beans and legumes, whole grains, high fiber fruit, flax, nuts, Chia seeds, avocado.

Other ways to improve your cholesterol levels

Eating the right foods can help you reduce your bad cholesterol and improve your good cholesterol, but it’s not the only thing you should be doing to reach your desired levels. Here are some other steps you can take.

Get moving

Daily exercise is one of the best natural ways to boost your HDL. If you are new to exercise, start slow. Aim for 10 to 15 minutes of walking a few times a week. Slowly build up to at least 30 minutes of vigorous walking at least five times per week.

Losing weight

One of the benefits of exercise could be weight loss. Reducing your weight can help raise your HDL and lower your LDL cholesterol levels.

Analyze your genetics

Sometimes, despite all your efforts, you’ll still struggle with healthy cholesterol levels. Genetics can play a big role in your cholesterol levels, so speak with your doctor about your personal risks and what you can do to address them. Take care of your digestive system emerging research is finding that your gut flora or microbiome influence your cholesterol levels and heart disease risk. Adding probiotic rich foods like dairy-free yogurt and fermented foods to your daily diet is a good idea.

Talk with your healthcare provider

Before you begin dramatically changing your diet or taking any supplements, you should talk with your healthcare provider. Food is an outstanding and all natural way to deliver more heart healthy vitamins, minerals, and nutrients to your body. However, certain foods and supplements are off-limits because of the possible interactions with medications and prescriptions. So, before you begin loading up on these foods and supplements to boost your HDL and lower your LDL numbers, talk with your healthcare provider. Together, the two of you can strategize healthy, positive ways to get your cholesterol numbers headed in the right direction.

SOURCES : J. Pennington, author

Food Values of Portions Commonly Used

Harper and Row, 14th Edition, New York, 1985

Ayerza R Jr., et al. (2007). Effect of dietary alpha-linolenic fatty acid derived from chia when fed as ground seed, whole seed and oil on lipid content and fatty acid composition of rat plasma. DOI: 

Chris Walker