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HIGH CHOLESTROL FOODS AND FOODS HIGH IN SATURATED FATS - WORKING OUT THE LOW CHOLESTROL DIET
FIRST SOME GUIDELINES SO YOU CAN WORK OUT YOUR GOALS - Cholestrol Guidelines and Saturated Fat Guidelines: THIS PAGE HAS BEEN MADE OBSOLETE THROUGH OUR NEW CHOLESTROL DIET PAGE AND OUR NEW CHOLESTEROL CHART PAGE, but this part page is left here for the convenience of those who may still be using it.
MILK: Dairy products are generally foods high in cholestrol and saturated fats. Normal Milk - 1 cup (250 millilitres) - contains 6 grams saturated fat and 30 milligrams cholestrol. Reduced Fat milk - 1 cup - contains about 2.25 grams saturated fat and around 12.5 mg cholestrol. 1% fat milk - 1 cup - 1.5 gms saturated fat and 10 mg cholestrol. Fat replaced milk - canola substituted for saturated fat, 1 cup - 0.5 grams saturated fat and 0 cholestrol. Goats milk - 1 cup - 5.5 gm saturated fat and 30 mg cholestrol. Regular soy drink - 1 cup - 1 gram saturated fat and 0 cholestrol. Coconut milk - 1 cup - 52 gm saturated fat and 0 cholestrol. YOGHURT: Plain or Fruit - 200 gm or 7.1 ounces - 4gm saturated fat and 25 mg cholestrol. Low Fat - 200 gm or 7.1 ounces - 2.5 gm saturated fat and 10 mg cholestrol. CHEESE: Here's the believe it or not part, research, such as the recent Baker Heart Research Institute study, has shown that cheese does NOT really increase cholestrol. Their study on 19 adults with elevated cholestrol levels, showed that 120 grams of mature cheddar cheese, even when consumed every day for a month, altered cholestrol levels only marginally. Other research studies have also had similar results when researching cheese consumption and cholestrol levels. ICE CREAM: Normal - 100ml aka 50 gm scoop aka 1.8 ounces - 3 gm saturated fat and 20 mg cholestrol. Reduced fat - 100ml aka 50 gm scoop aka 1.8 ounces - 2 gm saturated fat and 15 mg cholestrol. Low Fat - 100ml aka 50 gm scoop aka 1.8 ounces - 1 gm saturated fat and 5 mg cholestrol. Small ice cream treats - drum stick etc - around 7 grams saturated fat and 45 mg cholestrol. Tofu Ices - 50 gm or 1.8 ounces - 1 gram saturated fat and 0 cholestrol. CREAM, FATS AND OILS: Normal whipping cream or sour cream - 20 gms or 0.71 ounces - around 5 gms saturated fat and 20 mg cholestrol. Light / Lite cream - 20 gms or 0.71 ounces - around 2 gm saturated fat and 10 mg cholestrol. Spray can cream - 1/3 cup - 3 gm saturated fat and 15 mg cholestrol. Coconut cream - 1/2 cup - 23 gm saturated fat and 0 cholestrol. Butter - 5 gm or 0.18 ounces - 2.5 gm saturated fat and 10 mg cholestrol. Margarine - 5 gm or 0.18 ounces - 1 gm saturated fat and 0 cholestrol. Margarine, reduced fat - 5 or 0.18 ounces gm - 0.5 gm saturated fat and 0 cholestrol. Dripping, Lard, Copha - 20 gm or 0.71 ounces - 10 gm saturated fat and 20 milligrams cholestrol. Oil - 20 ml or 4 teapsoons - roughly 2 to 4 gm saturated fat and 0 cholestrol. Cod liver oil - 20 ml or 4 teapsoons - 4 gm saturated fat and 15 mg cholestrol. EGGS: The thing about eggs though is they contain a substance that helps neutralise the cholestrol effect. Large egg - 2 gm saturated fat, 210mg cholestrol. Egg white - 0 gm saturated fat, 0 mg cholestrol. Large Egg yolk - 2gm saturated fat, 210 mg cholestrol. MEATS: BEEF grilled: Steak 100 gm or 3.5 ounces - lean + fat - 4.4 gm saturated fat, 81mg cholestrol. Steak 100 gm or 3.5 ounces - lean - 3.6 gm saturated fat, 86 mg cholestrol. Roast beef - lean, 40 gm or 1.4 ounce slice - 1 gm saturated fat, 25 mg cholestrol. Steak mince - raw, 100 gm or 3.5 ounces, normal percent fat - 7 gm saturated fat, 70 mg cholestrol. Hamburger patty - 100 gm or 3.5 ounces grilled - 7.6 gm saturated fat, 82 mg cholestrol. Next Catergory is going to be meats. THE LOW CHOLESTROL DIET : HERE ARE THE FOODS YOU WANT TO KNOW ABOUT. THE LOW CHOLESTROL FOODS - ESSENTIALLY NO CHOLESTROL NO SATURATED FATS, YIPPY: MY ABUNDANCE FOODS: Just beaware though that you still have to monitor that waste size, nearly everything has some calories ( kilojoules ). No Fat / Skim Milk - 1 cup - 0 saturated fat and 0 cholestrol. Low fat Soy Drink - 1 cup - 0 saturated fat and 0 cholestrol. No Fat or skim milk yoghurt - 200 gm or 7 ounces - 0 saturated fat and 0 cholestrol. Kraft Free Singles cheese slice - 21 gm or 0.71 ounces - 0 saturated fat and 0 cholestrol. Gelati - non-milk type - 0 saturated fat and 0 cholestrol. Fruit Ice convections - non-milk types - 0 saturated fat and 0 cholestrol. Cooking oil spray - 1 second spray - 0 saturated fat and 0 cholestrol - but only because very little oil is used in a 1 second spray. So you still need to watch how much you spray on.
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