Cholesterol is found in animal foods, but it varies widely from animal to animal and from place to place.Generally speaking, the cholesterol content of lean meat is higher than that of poultry, fat meat is higher than that of lean meat, shellfish and molluscs is higher than that of general fish, and the cholesterol content of egg yolk, roe and animal viscera is the highest.
Generally, foods content less than 100mg per 100g of food are called low-cholesterol foods, such as eel, pomfret, carp, lean pork, lean beef, lean sheep, duck and so on.The cholesterol content in every 100 grams of food is 100~200 mg of food known as moderate cholesterol food, such as grass carp, crucian carp, silver carp, eel, river eel, turtle, crab meat, pork chop, chicken and so on;And the cholesterol content in food of every 100 grams is 200~ the food of 300 milligram calls high cholesterol food, if pig kidney, pig liver, pig abdomen, clam flesh, pork, egg yolk, crab is yellow wait.Patients with hypercholesterolemia should eat as little or no high cholesterol foods as possible.
Animal foods (fish, eggs, milk, etc.) generally contain it, while plant foods generally do not contain it. The following daily foods contain a lot of it and should be highly regarded:
1. The pig brain (other animals have similar brains) contains a lot of it, which is a champion. Every 100 grams of pig brain contains 2571 mg of it(the sheep brain is 2004 and the bovine brain is 2447).
2. Animal internal organs, such as pig kidney, pig liver, pig lung, pig spleen, pig intestine (bovine, sheep, chicken, fish and other animal internal organs are also the same) contain more , the approximate content is 200 ~ 400 mg of it per 100 viscera . Therefore, the internal organs of animals should be eaten as little as possible. If you want to eat animal internal organs, it should be no more than 2 times a month.
3. Egg yolk (other eggs such as duck eggs, goose eggs, quail eggs, etc.) contain a lot of it, and are mainly concentrated in the egg yolk. One egg (in 50 grams) contains 292.5 mg of it. Therefore, the Chinese Dietary Guidelines 2007 issued by the Chinese Nutrition Society recommends that ordinary adults eat 0.5 to 1 egg per day. For patients with hyperlipidemia, do not exceed 2 or 3 eggs per week (yellow).
4. Squid, containing 268 mg of it per 100 g of squid (fresh weight, moisture content 80.4%). If you want to eat squid, it should be no more than one or two times a week.
5. Shellfish, such as fresh shellfish, scallops, oysters, scallops, abalone, alfalfa, snails, etc. usually contain more cholesterol, and its content is generally 100~200 mg/100 g. These foods are expensive, have limited resources, and have low consumption.
6. Others, butter, sheep oil, lard, and other animal fats contain more . Moreover, the saturated fatty acids in these oils can also promote the liver to synthesize more cholesterol. Therefore, animal fats should be avoided.
Cholesterol-rich foods are as described above. Of course, controlling of it intake is only one of the measures to prevent elevated blood cholesterol and lower elevated cholesterol, not all. Although dietary cholesterol intake is not the main source of it in the blood, controlling of it intake in the diet (avoiding excessive cholesterol intake) is still preventing and treating dyslipidemia, hypertension, coronary heart disease, atherosclerosis, etc. An important measure of cerebrovascular disease.
- Eat more fish
- Eat foods rich in fiber
- Eat more soy products
- Get plenty of vitamin C
- Avoid fatty foods
Redistribution of intake ratio
The daily intake of fat is roughly divided into saturated fat (mostly found in meat and other foods), a variety of unsaturated fats (mostly found in vegetable oils) and single unsaturated fats (present in rapeseed oil and olive oil). .
Experts suggest that changing the ratio of the above three fat intakes in the daily diet can reduce the amount of ldl-c in the human body. For people with higher cholesterol levels in the body, the optimal ratio of the three fats is 7:10:13. In other words, the amount of calories from saturated fat should be reduced to less than 7% of the total intake; the amount of calories from a variety of unsaturated fats should be reduced to less than 10% of the total intake; The amount of calories in a single unsaturated fat can be increased to more than 13% of the total intake.