You don’t have to fear any longer. Some of the favorite foods that you used to eat and have discarded from your diet for fear of bad cholesterol can now be consumed. The Dietary Guidelines Advisory Committee says it’s now ok to eat foods with cholesterol components since there are studies that prove of its superior health benefits. Contrary to previous belief that food such as eggs, lobsters or shrimps are unsafe to consume, it has now been guaranteed by experts that this is a myth and that eating these foods are actually needed.
Food with cholesterol doesn’t affect a person’s cholesterol levels in the body. That’s a fact. It doesn’t mean though that you can eat foods with cholesterol nutrients in excess. Maintaining a healthy diet is always a priority and while consuming foods with cholesterol is now recommended, you also have to keep it in check. You need to consume 300 milligrams of food cholesterol per day – but which foods are healthy to eat even with cholesterol in it?
Here are 4 high-cholesterol foods you no longer need to fear and you can now eat.
Whole Eggs Boiled
People used to eat egg whites only because of fear of cholesterol. An egg has 185 mg of cholesterol and that looks alarming. Nutritionists used to say that it shouldn’t be eaten because it can add to the LDL and this was all put to rest when a study proved that it was a false belief.
Why eat whole eggs? Eggs, the white and the yolk, are rich in Vitamins A, B and E. It also has iron, zinc and phosphorous. The eggs also contain some elements that help in fighting cancer like selenium and assist in thyroid health like iodine. Aside from that, whole eggs can improve brain health due to its choline component and it is a complete protein food too.
Whole Fat Dairy
You read that right. It is better to drink whole fat milk than non-fat or low-fat milk. Cheese is also recommended on your daily diet if eaten according to its limit. A glass of milk (around 200 ml) provides 24 mg of cholesterol. As for full-fat cheese, 3 ounces is about 30% of the RDA or recommended daily allowance. The fat contained in these foods assists in proper digestion.
The Scandinavian Journal of Primary Health Care has proven on middle aged men the importance of full fat milk and foods are for the body. People who eat whole fat dairy foods more are less likely to be obese than those who don’t eat much of it. That’s because it contains glycosphingolipids which promotes cell metabolism which is also an immune system booster.
Don’t worry about the cholesterol content of shrimps and lobsters. Sure, lobster has 61 mg per serving (3-oz serving) and 4 ounces of shrimp can give 220 mg of cholesterol but when you look past its cholesterol component, something that doesn’t affect the bad cholesterol in your body, you will see that these shellfishes are indeed worthy to eat.
A cup of lobster meat has 29 grams of protein which is roughly 16% of your daily protein need. It also has some Vitamin B’s, Vitamin E, magnesium, potassium, zinc and phosphorous. Shrimp, on the other hand, has astaxanthin. It is an antioxidant that inhibits skin aging. It also contains protein, Vitamin B3, Vitamin D and zinc as well.
Beef liver has always been in the “high-cholesterol and need to avoid” food list. Now, it has been transferred to the “high-cholesterol but need to eat” food list. From time to time, add beef liver to your dinner meal since it contains riboflavin, Vitamin B and Vitamin A. A serving of it may have 331 mg of cholesterol but the essential amino acids in beef liver make it a superior health food when protein is concerned. One slice of this food is 40% of a person’s RDA in protein.
Chicken liver is another great source of protein as well. It is also rich in iron at 13 mg and that is 72% of the RDA (per 100 gram serving). For the beef liver, its iron content is 5 mg for an 81 gram serving.