Three Products That Contain More Cholesterol Than Red Meat!

Cholesterol and red meat have bad reputations. Are they justified? After all, people couldn’t survive without cholesterol. It’s the essential component in transforming sunlight and fortified foods into vitamin D. Sex hormones are also derived from cholesterol. 

As for red meat, it’s not only packed with protein, it delivers vitamins and nutrients that are hard to come by on a strictly plant-based diet. Yes, overconsumption increases your risk for heart disease and colorectal cancer. Yet in moderation it can be part of a healthy, well-rounded diet. 

So what are some high cholesterol foods to avoid? Here are three that are higher in cholesterol than red meat.

Why Cholesterol Levels Matter (And How To Check Them)

While many are concerned about their overall cholesterol levels, it’s important to remember that the type of cholesterol matters – although not as much as it once did. The key is balance. After all, cholesterol isn’t a toxic substance. It’s something we can’t live without. Cholesterol is converted to the steroid hormone pregnenolone in the testes, ovaries, placenta and the adrenal cortex (which produces fight-or-flight hormones like cortisol). After undergoing oxidation, it becomes the essential hormone progesterone. In order to utilize the vitamin D found in many fortified foods along with direct sunlight, our bodies need to have healthy cholesterol levels. 

However, your body produces all the cholesterol it needs. It doesn’t need the contribution from high cholesterol foods. Plus, because cholesterol isn’t water soluble, it doesn’t easily dissolve in our blood. Instead it needs assistance as it moves through the body. The means of this transport are lipoproteins –  mainly low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Generally people refer to LDL cholesterol as the “bad cholesterol.” 

Most programs for patients with high cholesterol are designed specially to lower lower LDL cholesterol levels. LDL cholesterol’s bad reputation comes from its tendency to leave fatty deposits behind as it travels through the bloodstream. Accumulated fatty deposits form plaques. Over time, these plaques can block blood vessels and lead to heart conditions.It’s estimated that around 20 million people in the U.S. have some form of heart disease. For many of them, the disease’s origins can be traced to an overconsumption of fats like cholesterol and triglycerides.

HDL cholesterol is usually called the “good cholesterol.” HDL behaves like a local bus line meandering around your body while helpfully collecting cholesterol before taking it to the liver where it’s processed and expunged. Studies have shown that HDL cholesterol also helps reduce the chronic inflammation which has been linked to obesity, type 2 diabetes, and some cancer. It can even help prevent blood clots. 

Unfortunately, it’s a mistake to just try to lower LDL cholesterol levels. That’s because there’s a sweet spot for HDL cholesterol. If it isn’t between 60 – 80 milligrams per deciliter (mg/dL), you could face serious health issues. Although having a low level of HDL can indicate a number of health concerns including obesity, if it exceeds 80 it can actually accelerate the accumulation of plaque in the arteries.

If you’re concerned about your cholesterol levels, the first step should be a lipid panel test. Without one, it’s almost impossible to know your levels of LDL and HDL cholesterol. The good news is you don’t even have to leave your house to find out. Along with a lipid panel, the test examines your hormone and blood sugar levels along with kidney, heart, and liver health. Although some companies charge hundreds of dollars for similar tests, Kyla’s at-home blood test is just $99. It may even be covered by insurance.

Just download the Kyla app. You’ll be guided through a simple series of questions about your health history. You can also order the test online. You’ll not only discover the best test for your needs. You’ll also learn about simple lifestyle changes that can quickly improve your health – and your cholesterol levels. After ordering your test kit, you’ll receive it in just a few days. You’ll also receive easy-to-follow instructions for sample collection. After collecting a blood sample, return it to Kyla postage-free. The results will deliver insights into whether or not you have high cholesterol – and if your HDL cholesterol is at an optimal level. 

After downloading the Kyla App, you’ll also be able to enroll in high cholesterol treatment with Kyla’s Dedicated Health Program. This will let you consistently track your progress. The program lets you leverage your nutrition and lifestyle changes along with setting goals. This not only empowers your health journey but also helps you get ahead of potentially chronic conditions like heart disease caused by high cholesterol. The Kyla app incorporates not only your at-home tests but also AI-generated actions that will increase the number of healthy, disease-free years you’ll enjoy in the future. It’s about more than lifespan – it’s about healthspan. 

How To Be Healthy and Still Eat Red Meat

Numerous studies suggest that plant-based diets reduce the risk of heart disease and some cancers while lengthening longevity. Vegetables, fruits, whole grains, and fatty fish top most lists of cholesterol lowering foods. Unfortunately, red meat often makes the lists of foods to avoid with high cholesterol. While it’s true that excessive consumption of red meat can cause problems, in moderation it can be part of a healthy diet. In fact, red meat doesn’t just provide numerous essential vitamins and nutrients. It does so in quantities that are unmatched in non-red meat sources. 

For example, the protein in red meat is considered “a complete source.” That means it has all the essential amino acids you need. These amino acids are vital for building muscle. If you are deficient in certain amino acids, you may feel fatigued or have difficulty maintaining an exercise regimen. Along with protein, red meat also provides vitamin B12 and zinc in far higher quantities than non-meat sources. Creatine, which has been shown to increase strength and musculature, is found in far higher quantities in meat as well. 

Perhaps most significantly, there is more heme iron in red meat than any other source. This is a type of iron that is only found in animal products. Plant sources can only provide non-heme iron. Unfortunately, the body has problems absorbing this type of iron. Even worse, this already limited absorption can be reduced even further by the antinutrients found in plants. This lack of iron absorption is one reason many vegetarians and vegans struggle with anemia – even when they regularly consume plant-based meals with high iron content. Not only does the human body do a better job of absorbing and utilizing the iron in meat, but it actually accelerates the absorption and utilization of non-heme iron. In other words, eating moderate amounts of red meat can supercharge your body’s iron utilization.

If you’re considering a low cholesterol diet, when it comes to red meat the key is moderation. Try not to exceed three-to-four ounces of red meat per day. That’s a serving about the size of the palm of your hand. Three ounces of steak, ground beef, or ribs has from around 80 to nearly 100 grams of cholesterol. It’s also important to remember that saturated fat will affect your cholesterol levels far more than dietary cholesterol. Many high cholesterol foods are healthy while lower cholesterol foods are not. The particular cut of the meat along with the diet of the animal affects its cholesterol and fat levels as well as its nutrient content. Whether your cow is grass-fed, pasture raised, or organic will also affect this. For example, grass-fed beef is lower in saturated fat than grain-fed beef. 

Red meat refers to the color prior to cooking. Pork and lamb are also considered red meats. Organ meats like liver are extremely high cholesterol foods – with chicken liver clocking in at an astonishing 631 grams. Although boneless, skinless chicken breast is often included as part of a low cholesterol diet, three ounces has approximately 85 grams of cholesterol. To eat the healthiest meats, purchase the ones with the lowest fat content and make sure the fat is trimmed prior to cooking. Grilling, broiling, or roasting are among the healthiest cooking options – especially if the cookware allows the fat to flow away from the meat.

Three Foods Higher in Cholesterol Than Red Meat

1. Desserts and Sweets

If you’re trying to lower cholesterol, cutting back on sweets is a great place to start. Although fine as an occasional treat, cookies, ice cream, cakes, and other high-sugar items have limited nutritional value. They also contribute to obesity and type 2 diabetes. 

Sugar all by itself contributes to higher cholesterol levels. The average American puts away 22 teaspoons of sugar every day. Remember, added sugar is not just the white powder you put in your coffee. Honey, brown sugar, and raw sugar along with any sweeteners that use high fructose corn syrup contribute to the total. 

If you’re consuming the average amount of sugar, it does more than just add 350 empty calories to your daily total. It can also cause your liver to produce more LDL cholesterol while lowering the amount of HDL cholesterol. It also increases the amount of triglycerides in your blood. Worse, sugar actually prevents an enzyme from doing its job of breaking this fat down. 

Most sugar laden deserts are higher in cholesterol than red meat. For example, Just half a cup of regular vanilla ice cream has around 30 milligrams of dietary cholesterol. Most people don’t stop at half a cup – those pint-sized premium ice creams are four times that much! That’s far more than the 80 or so grams of cholesterol in a steak. Store-bought cookies and cakes are similarly high. 

Instead, switch to cholesterol lowering foods. These include bananas, blueberries, black berries, nuts, beans, whole grains and vegetable oils.

2.  Processed Meats 

While red meat in moderation can be healthy, most processed foods should be avoided. Along with having a higher amount of saturated fat, they are also higher in cholesterol than red meat. Each slice of luncheon meat has between 25 grams of cholesterol for turkey to between 40 – 50 for ham or bologna.  Kielbasa, hot dogs, and other processed meats are similarly high. These meats are also higher in sodium, which increases your risk for hypertension. Studies suggest that those who consume a diet high in processed meats have similarly high risks for colorectal cancer.

3. Fast Food

Even some of the healthier options at many fast food restaurants are high in saturated fats. That includes grilled chicken dinners and salad dressings. Because of the way these meals are prepared, they are also far higher in calories and cholesterol than the identical meals cooked at home. For instance, a single fast food biscuit with egg and bacon has a staggering 352 milligrams of cholesterol. That breakfast meal contains more cholesterol than some doctors recommend you consume all day. When it comes to foods to avoid with high cholesterol, fast food tops the list. 

As with sweets, the occasional indulgence is fine. However, studies have shown that people who eat fast food meals a few times per week weigh more and have higher body fat percentages than those who don’t. If you’ve gotten into a daily fast food lunch habit, vow to change it this week. Plan healthy meals and pack a container. Not only will you feel better, you’ll save money as well.

Not all high cholesterol foods are bad for you. A whole egg has around 185 milligrams of cholesterol, but studies of people who regularly consume eggs show little distinction between their cholesterol levels and that of none egg eaters. Cheese is high in saturated fat and cholesterol, yet in moderation it usually has no impact. Of course there are foods to avoid with high cholesterol, and cheese definitely makes that list. If you want lower cholesterol or have a heart condition, it’s important to restrict your indulgences. Full-fat dairy products also make this list – changing to low or nonfat dairy can really help.

Again, along with cholesterol-lowering foods seek out foods that raise your HDL cholesterol – foods filled with unsaturated fats including almonds, walnuts, and avocados, vegetable oils like canola or olive and high-fiber foods like black beans and oatmeal. 

If you have been told that your body mass index is too high, it’s a good indicator that your cholesterol levels are too high as well. BMIs over 25 are considered overweight, while an obese BMI is over 30. The CDC estimates that some 75% of Americans are overweight with 40% of them having an obese BMI. If you suspect you are overweight and are worried about your cholesterol levels, then a lipid panel test from Kyla is an excellent idea. And by downloading the Kyla app, you’ll be able to track what you eat and how often you exercise. 

Because along with a healthy diet, one of the best ways to lower LDL cholesterol is through regular physical activity. Repetitive, aerobic exercise can actually increase HDL cholesterol levels as well. The secret sauce lies in blending exercise with a healthier diet. Lifestyle choices are also vital. This includes decreasing your consumption of alcohol (which can increase your cholesterol levels) and quitting smoking (tobacco can actually reduce levels of HDL cholesterol). 

If you are over age 40, your risk for higher cholesterol levels is already elevated. That’s because the liver’s efficiency declines with age and it becomes less adept at ridding the body of LDL cholesterol. Medications used for high blood pressure or even acne treatments can raise your cholesterol level as can genetics. 

Longevity is about taking care of the entire body. Kyla will work with you to adjust your lifestyle and lengthen your health span. Remember, cholesterol numbers alone don’t guarantee that that food is healthy or unhealthy. Do your research. And work toward extending your years of healthy, disease-free life by downloading the Kyla app today!.

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