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Eat healthier
People with heart disease or diabetes are advised to limit themselves to 200 mg of dietary cholesterol per day with less than 7% of calories from saturated fat. Do that by cutting down on foods that are high in cholesterol, saturated fat and trans fat.
If you have high blood cholesterol levels:
- Limit serving sizes of lean meat and poultry to 2 to 3 servings per day (a serving is 75 g or 2 ? oz, about the size of a deck of cards)
- Choose fatty fish such as salmon, mackerel, sardines or trout at least twice a week
- Include meat alternatives such as legumes or soy protein substitutes as part of your weekly meal plan
- Limit your whole eggs to no more than 2 per week. Replace a whole egg with 2 egg whites in baking
- Include healthy fats up to 30 to 45 mL (2 to 3 tbsp) each day. These include foods like non-hydrogenated margarine and oils
- Buy foods with little or no trans fat
- Select lower fat food items including milk products
- Include vegetables and fruit at each meal and snack
- Select whole grain products most often
This chart will help you find the cholesterol content of some common foods.
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DIETARY CHOLESTEROL CONTENT OF VARIOUS FOODS
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FOOD
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SERVING SIZE
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DIETARY CHOLESTEROL (mg)
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Organ Meats
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Liver (beef or pork) cooked
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75g (2 ? oz)
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266-297
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Kidney (beef, veal, lamb, pork), cooked
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75 g (2 ? oz)
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360-593
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Meat and Poultry
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Beef, various cuts, cooked
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75 g (2 ? oz)
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46-74
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Pork, various cuts, cooked
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75 g (2 ? oz)
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50-74
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Chicken or Turkey, various cuts, cooked
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75 g (2 ? oz)
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56-99
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Ground (lamb, beef, pork, chicken, turkey), cooked
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75 g (2 ? oz)
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53-96
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Meat Products
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Deli Meat (bologna, ham, turkey, salami)
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3 slices (75 g)
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43-68
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Sausage (pork, beef, chorizo) cooked
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75g (2 ? oz)
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52-66
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Weiner (pork, beef) cooked
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1 (23 g)
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19
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Fish and Seafood
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Shrimp, cooked
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75 g (2 ? oz)
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146
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Squid, cooked
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75 g (2 ? oz)
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195
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Scallops
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75 g (2 ? oz)
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41
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Lobster, cooked
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75 g (2 ? oz)
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54
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Salmon (chum, sockeye, Chinook, Atlantic), cooked
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75 g (2 ? oz)
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53-71
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Eggs
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Egg yolk, large, cooked
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1
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202
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Egg white, cooked
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1
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0
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Milk Products
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Cheese, hard and soft, all varieties
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50 g (1 ? oz)
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34-66
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Milk, whole, 2%
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250 mL (1 cup)
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21-26
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Milk, nonfat (skim)
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250 mL (1 cup)
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5
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Miscellaneous
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Ice cream,( rich, regular, light)
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125 mL (1/2 cup)
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21-47
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Sour Cream (regular, light)
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125 mL (1/2 cup)
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43-51
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Whipping Cream
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15 mL (1 tbsp)
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19
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Butter
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5 mL (1 tsp)
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10
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Source: Canadian Nutrient File
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