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.
DIETARY CHOLESTEROL CONTENT OF VARIOUS FOODS
FOOD
SERVING SIZE
DIETARY CHOLESTEROL (mg)
Organ Meats
Liver (beef or pork) cooked
75g (2 ? oz)
266-297
Kidney (beef, veal, lamb, pork), cooked
75 g (2 ? oz)
360-593
Meat and Poultry
Beef, various cuts, cooked
75 g (2 ? oz)
46-74
Pork, various cuts, cooked
75 g (2 ? oz)
50-74
Chicken or Turkey, various cuts, cooked
75 g (2 ? oz)
56-99
Ground (lamb, beef, pork, chicken, turkey), cooked
75 g (2 ? oz)
53-96
Meat Products
Deli Meat (bologna, ham, turkey, salami)
3 slices (75 g)
43-68
Sausage (pork, beef, chorizo) cooked
75g (2 ? oz)
52-66
Weiner (pork, beef) cooked
1 (23 g)
19
Fish and Seafood
Shrimp, cooked
75 g (2 ? oz)
146
Squid, cooked
75 g (2 ? oz)
195
Scallops
75 g (2 ? oz)
41
Lobster, cooked
75 g (2 ? oz)
54
Salmon (chum, sockeye, Chinook, Atlantic), cooked
75 g (2 ? oz)
53-71
Eggs
Egg yolk, large, cooked
1
202
Egg white, cooked
1
0
Milk Products
Cheese, hard and soft, all varieties
50 g (1 ? oz)
34-66
Milk, whole, 2%
250 mL (1 cup)
21-26
Milk, nonfat (skim)
250 mL (1 cup)
5
Miscellaneous
Ice cream,( rich, regular, light)
125 mL (1/2 cup)
21-47
Sour Cream (regular, light)
125 mL (1/2 cup)
43-51
Whipping Cream
15 mL (1 tbsp)
19
Butter
5 mL (1 tsp)
10
Source: Canadian Nutrient File
