Eggs, shellfish, and lean meat are high in cholesterol but rich in vitamins, minerals, and healthy fats that are good for overall health if eaten in moderate amounts.
Egg
On average, one large fried egg provides 169 mg of cholesterol. Eating eggs in moderation does not increase your risk of heart disease or risk factors such as inflammation, arteriosclerosis, or high cholesterol. A healthy adult with normal cholesterol levels can eat 1-2 eggs per day. According to dietary guidelines, the daily cholesterol limit is 300 mg for healthy people, 200 mg for people at higher risk of heart disease. Eggs provide adequate vitamins, iron, protein, and are low in saturated fat. Egg whites do not have cholesterol.
Sardines
100 g of sardines contain about 131 mg of cholesterol. According to the American Heart Association, it is safe for a person to eat two servings of sardines (113 g per serving). This dish is rich in omega-3 that the body does not produce on its own. Fatty acids help control triglycerides – fats in the blood that can harm the heart in high doses.
Shellfish
Eating 12 large shrimp, the body absorbs about 130 mg of cholesterol and 2 g of fat. Shrimp is rich in vitamin B, protein, and nutrients such as selenium and zinc. For overall health safety, each person should consult a doctor to balance the amount of shrimp eaten weekly. Other types of shellfish in the group are lower in fat and cholesterol than shrimp, such as crab.
Lean
100 g of ground beef has about 80-110 mg of cholesterol. But if you trim all the fat from a piece of beef, there are only about 45 milligrams of cholesterol in a 113-gram serving. People worried about high cholesterol should avoid fatty steaks and prefer lean ground beef. Healthier choices are skinless grilled chicken or lean ground poultry.
In addition to a poor diet, some risk factors for high cholesterol include genetics, lack of exercise, obesity and smoking. Drinking too much alcohol can increase cholesterol and triglyceride levels, causing weight gain. Men should not drink more than two drinks a day, women should drink no more than one drink.