Cholesterol is a fatty acid that can be found in your body and in foods from animals, such as meat, eggs, and dairy. Hormones, vitamin D, and bile, which is required for fat digestion, all rely on it. It also gives cell membranes their strength and pliability, making it an important part of every cell in your body.
Lipoproteins, including low density lipoprotein (LDL) and high density lipoprotein (HDL), are used to carry cholesterol since it doesn’t dissolve in water or other liquids. Plaque formation in your arteries is linked to low-density lipoprotein (LDL), also known as “bad cholesterol,” while high-density lipoprotein (HDL), often known as “good cholesterol,” aids in the elimination of excess cholesterol from the body.
Here are some examples of good cholesterol foods that are good for you.
Healthy Foods High On Cholesterol
Eggs
One of the healthiest foods you can consume is an egg. However, they also contain a lot of cholesterol, with 207 milligrammes in just one large egg (50 kilos). Many people avoid eating eggs since they’ve heard it can significantly raise cholesterol levels in the blood. Researchers found that consuming eggs did not increase total cholesterol levels and that eating whole eggs may increase heart-protective HDL (good) cholesterol.
Shellfish
Protein, B vitamins, iron, and selenium are all well represented in shellfish such as clams, crab, and shrimp. Cholesterol levels tend to be high in these foods as well. Furthermore, shellfish include bioactive components including carotenoid antioxidants and the amino acid taurine, both of which aid in the prevention of cardiovascular disease and the lowering of LDL (bad) cholesterol.
Organ meats
Cholesterol is an essential nutrient, and organ meats like heart, kidney, and liver are some of the best sources. Organ meats like heart, kidney, and liver are excellent sources of nutrition despite their high cholesterol content. One study including over 9,000 Korean people indicated that compared to those who ate the least amount of meat, those who ate a moderate amount of unprocessed meat, including organ meats, had a decreased chance of developing heart disease.
Sardines
Sardines are not only nutritional powerhouses, but also an excellent protein supplement to many different meals. There is 131 milligrammes of cholesterol in a 3.75-ounce (92 gramme) meal of these little fish, as well as 63% of the DV for vitamin D, 137% of the DV for vitamin B12, and 35% of the DV for calcium. In addition, sardines are rich in many essential nutrients, including iron, selenium, phosphorus, zinc, copper, magnesium, and vitamin E.
Yogurt
Cholesterol-rich full-fat yoghurt is an excellent source of several vitamins and minerals, including protein, calcium, phosphorus, B vitamins, magnesium, zinc, and potassium.
There are 31.8 milligrammes of cholesterol in one cup (245 grammes) of full-fat yoghurt. A lower risk of stroke, heart disease, and diabetes has been linked to a diet higher in full-fat fermented dairy products, as has a lower LDL (bad) cholesterol reading and lower blood pressure. Additionally, yoghurt and other fermented dairy products help promote healthy gut bacteria, which is beneficial to overall health.
Some other food items which are not good for health but have a high cholesterol content are Fried Food, Fast Food, Processed Meat, Desserts, etc.
Try to include all these food items in your diet but with moderation in order to keep yourself healthy while also taking care of your daily cholesterol intake.
