Turkey Breast: 136 Mg 45% Dv
Turkey’s popularity might peak around Thanksgiving, but it deserves more time in the spotlight. While a 6-ounce serving of roasted turkey breast has 45 percent of the DV for cholesterol, it only has 1 gram of saturated fat . Because saturated fat is the type of fat you want to limit, turkey can be a healthier option for meat lovers.
Greek Yogurts That Sound Healthy
But lately, as Greek yogurt has emerged as the new health darling of trendy foods, the food industry has rushed in, as it often does, and manufactured products that arent so healthy anymore.
Check out whats really in some of the new hyperprocessed Greek yogurt products now appearing on supermarket shelves.
Otria® Caramelized Onion Greek Yogurt Veggie Dip
Sounds healthy, right? Onions, veggies, Greek yogurt. But lets turn this 8.75-oz tub around and check out the Ingredient List.
The first ingredient is in fact Greek yogurt, but the second ingredient this yogurt is made of is cream. As our dietitians point out in their education workshops, youve got to be extra mindful of ingredients that show up near the top of the Ingredient List because theyre the ones showing up the most in the product itself.
And, of course, none of us needs more saturated-fat-rich cream showing up in our arteries.
But thats exactly what youd get in this Greek yogurt dip. Its Nutrition Facts label shows that for every 2-tablespoon serving , youre taking in 1.5 grams of artery-clogging saturated fat.
And thats only the beginning. This tiny 2-tablespoon serving also packs in 60 calories , egg yolks, beef fat, 180 mg of sodium, and, amazingly, just 2 grams of protein. What happened to all the protein-rich goodness of Greek yogurt? Looks as if it were replaced by saturated fat, salt, and cholesterol in this product.
Post® Honey Bunches of Oats Greek Honey Crunch
What Is High Cholesterol
When people talk about high cholesterol, they’re usually referring to the levels of LDL cholesterol in your blood. You can find out your blood cholesterol levels through a lipid panel blood test. According to the American Academy of Family Physicians :
- A “normal” lipid panel total cholesterol is 180 to 200 milligrams per deciliter or less.
- A “borderline” lipid panel total cholesterol is between 201 and 240 mg/dL.
- A “high” lipid panel total cholesterol is greater than 240 mg/dL.
In terms of specific cholesterol readings, the AAFP says that you should aim for HDL levels of 40 to 60 mg/dL and LDL levels of 100 mg/dL or less. “Between 100 and 129 mg/dL is near normal, 130 to 159 mg/dL is borderline high, and above 190 mg/dL is considered high,” the site says.
A lipid test will also evaluate the level of triglycerides in your blood. Triglycerides are the most common type of fat in your body, and they store any excess energy you get from your diet. According to the AHA, a high triglyceride level combined with a high level of LDL cholesterol or a low level of HDL cholesterol is associated with plaque buildup in your artery walls, thus increasing your risk of a stroke or heart attack.
Because triglycerides are usually highest in your blood right after eating, you should fast for 12 hours before a blood test for your triglyceride levels. According to the Cleveland Clinic, the triglyceride level guidelines for healthy, fasting adults are:
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Yogurt List Cholesterol Content Per 100g
Nutritional Value : 15 / 100Profile for a 100g serving :Typical Serving size of 1 oz :Other serving sizes 1 container : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 15 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 container : Other serving sizes .5 container : Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of 1 tbsp :Other serving sizes 1 container : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 container :Nutritional Value : 13 / 100Profile for a 100g serving :Typical Serving size of 1 container :Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 container :Nutritional Value : 17 / 100
Your Mood May Improve If You Eat Yogurt Every Day
You’ve probably heard that breakfast is the most important meal of the day. It’s a phrase often parroted by health experts who extol the virtues of eating a healthy meal after waking for a variety of reasons. And if you happen to use yogurt to break your fast, you’ll get yet another benefit thanks to the probiotics it contains.
“Our microbiome helps to send signals to our brain with feelings of calmness when it is in balance,” registered dietitian Heidi Moretti told The List. “By telling the immune system it has what it needs, the body and brain may feel less under threat, e.g. less of the flight or fight response.” Translation: you will feel more chill.
Likewise, one study also found a link between eating yogurt twice each day and increased brain activity in the regions responsible for emotion and pain. Lead researcher Dr. Kirsten Tillisch told New York Daily News, “Our findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment.” As such, eating yogurt every day may just be able to ease your anxiety.
Also Check: Is Goat Cheese Bad For Cholesterol
If You Eat Yogurt Every Day Your Risk Of Gastrointestinal Disease May Decrease
Having a daily serving of yogurt can have long-term digestive benefits, according to registered dietitian Laura Gilstrap. “Eating yogurt every day may lower your risk of gastrointestinal diseases such as diverticulitis, SIBO, or leaky gut,” she explained to The List. “That’s because yogurt contains active cultures called probiotics or ‘good bacteria,’ which can strengthen the immune system and promote a healthy digestive track.”
That’s not all, though. Yogurt can also help you fight off other bugs, according to Mickey Rubin, vice president of nutrition research for the National Dairy Council. “The common cold and its symptoms are an inflammatory response to the bug … such that if yogurt or other foods reduced inflammation, it could in theory be beneficial,” he revealed in an interview with CNN Health. He added that more research is needed to know for sure, but certainly eating yogurt can’t hurt!
Increasing The Effects Of Yogurt
The cholesterol-lowering benefits of yogurt can be potentially increased if paired with other foods which can lower cholesterol, like fruits high in soluble fiber. Berries, apricots, apples, peaches, plums, mangoes, pears, and oranges all contain at least 1 g of soluble fiber per serving, making them the better options.
So, if you are wondering if yogurt is good for high cholesterol, now you know which type of yogurt you must choose. Also adding fiber rich fruits make yogurt a wonder food for high cholesterol and can help to reduce the cholesterol levels, which is good news.
Read Also: What Happens When Your Cholesterol Is Low
You’re More Likely To Meet Nutrition Requirements If You Eat Yogurt Every Day
While yogurt is indeed rich in calcium, that’s not the only nutritional requirement it can fill. In fact, you’ll become more nourished overall if you make yogurt a staple in your daily diet, according to registered dietitian Amy Cohn. “When compared to those who don’t eat yogurt, yogurt eaters are more likely to meet nutrition requirements,” the expert explained to The List. “They consume 28 percent more vitamin D, 24 percent more calcium, 13 percent more potassium and, as they tend to stray away from salty foods, 9 percent less sodium in their diet.”
Additionally, yogurt is rich in other vitamins and minerals, including B vitamins , phosphorous, and magnesium, according to Healthline. It’s also high in protein, containing approximately 12 grams per seven ounces, which can help to support your metabolism. And if you like Greek yogurt all the better, as a seven-ounce serving contains 22 grams of protein on average.
Saturated And Unsaturated Fat
There are 2 main types of fat: saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood.
Most people in the UK eat too much saturated fat.
Foods high in saturated fat include:
- meat pies
- cakes and biscuits
- foods containing coconut or palm oil
Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.
Try to replace foods containing saturated fats with small amounts of foods high in unsaturated fats, such as:
- oily fish such as mackerel and salmon
- nuts such as almonds and cashews
- seeds such as sunflower and pumpkin seeds
- vegetable oils and spreads such as rapeseed or vegetable oil, sunflower, olive, corn and walnut oils
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Highest Cholesterol Content Per 100g
Using the list below for the 5 different frozen yogurt nutrition entries in our database, the highest amount of cholesterol is found in Frozen yogurts, flavors other than chocolate which contains 13 mg of cholesterol per 100g. The associated percentage of RDA is 7 %. For this 100g serving the Calories content is 127 kcal, the Protein content is 3 g, the Fat content is 3.6 g, the Carbohydrate content is 21.6 g.
The lowest amount of cholesterol in 100g is in Frozen yogurts, vanilla, soft-serve which contains 2 mg. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Calories is 159 kcal, the amount of Protein is 4 g, the amount of Fat is 5.6 g, the amount of Carbohydrate is 24.2 g.
The difference between the highest and lowest values gives a cholesterol range of 11 mg per 100g. The range for the other nutrients are as follows 32 kcal for Calories, 1 g for Protein, 2 g for Fat, 0 g for Carbohydrate.
How Can I Take Care Of Myself And Prevent Hypercholesterolemia
In addition to changing your diet, you can help lower your cholesterol by the following:
Get more exercise, especially aerobic exercise. Ask your doctor about an exercise prescription. Start slowly to avoid injury. Exercise helps raise HDL levels, improve circulation, decrease body fat, and tone muscles.
Also Check: Does Shrimp Raise Cholesterol
Mozzarella Sticks: 882 Mg 29% Dv
Sure they’re crispy on the outside and melty on the inside but like the other fried foods on this list, you’re better off choosing something else.
A restaurant order of mozzarella sticks gives you 29 percent of the DV for cholesterol and 84 percent DV for saturated fat. Plus, it contains about 1 gram of trans fats.
The Meat Of The Matter
Creating a healthy meal plan to maintain your cholesterol doesnt mean you have to omit meat altogether. While some types of meat are high in saturated fat, there are plenty of leaner options.
You can safely include meat in your diet. It just depends on the type of meat you choose and how you prepare it. Select leaner cuts and smaller portions of meat , such as:
- lean beef: chuck, sirloin, or loin
- lean pork cuts: the tenderloin or loin chop
- lamb: cuts from the leg, arm, and loin
- ground beef thats made of 90 percent or higher lean meat
- meats labeled prime mean theyre higher in fat look for meats labeled choice or select
Also Check: Is Tuna Low In Cholesterol
Are Eggs Meat And Dairy Bad For High Cholesterol
True or false? Eggs, dairy, and meat are bad for you
If youve been diagnosed with high cholesterol, should you completely eliminate eggs, meat, and dairy from your diet? Not necessarily. Reducing the amount of unhealthy fats you consume is vital to lowering your high cholesterol.
But you dont have to completely rid your diet of eggs, meat, and dairy products to make it more cholesterol-friendly. You can incorporate these foods into your diet in a healthy way. The key to enjoying them all comes down to:
- how you prepare these foods
- how often you eat them
- how often you substitute healthier options
How To Use Kefir
Kefir can be used in many of the ways milk and yogurts is used.
It can be drunk as a beverage, used as the blending liquid in a smoothie, or poured over cereal or oats. Kefir can also be used in baked goods, soups, dips, or salad dressings, though heat may significantly decrease probiotic concentration.
Read Also: Are Egg Beaters Low In Cholesterol
What To Look For And What To Avoid
Yogurt can be a healthy source of carbohydrates, protein, fat, and good bacteria. However, with the exception of plain varieties, yogurt can also be loaded with added sugar or artificial sweeteners. If you have diabetes, it’s important to keep an eye on your intake. But that doesn’t mean you have to forgo the creamy treat. Yogurt is a smart snack optionas long as you know which kind to choose and which to skip.
What Should You Not Eat With High Cholesterol
Most fast foods and processed foods are full of carbs, trans-fats, sodium, and sugar. Eating too many carbs is the primary cause of high cholesterol because it causes the body to produce more LDL, thus increasing your chances of heart attacks. Try as much as possible to avoid those things that you know will harm your blood vessels, therefore, preventing plaque from accumulating.
Recommended Reading: Normal Ldl Levels Female
Why Eat The Whole Egg
- One egg serves up 6 grams of high-quality, highly digestible protein.
- Eggs contain all the essential amino acids we require and in the right proportions.
- Eggs are one of the cheapest sources of protein you can buy.
Its no wonder bodybuilders have guzzled egg whites for years in an effort to increase their protein intake. But if youre only eating the whites, youre missing out on a host of dietary benefits.
For one eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce a persons calorie intake in the subsequent meals. One large egg weighs in at a mere 72 calories each. Just one hard-boiled egg for breakfast could prevent overeating at lunchtime and contribute to overall diet success.
Bottom Line: Whole eggs deliver great protein and nutrients with few calories.
Powerful Yogurt Vanilla Bean
The only reason Powerful Yogurt can claim to be the highest-protein yogurt on the market is by giving you the largest serving size in the market. They found a place on our worst end of the list because of what we consider to be the unnecessary addition of a potentially carcinogen-containing ingredient: caramel color.
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How To Eat Greek Yogurt
Greek yogurt has a different flavor profile than other yogurts. Because more liquid has been removed, the fermented flavor is more noticeable.
This stronger flavor makes plain Greek yogurt a great addition to savory foods. The rich taste and creamy texture can help thicken sauces, replace sour cream, or accent other bold and spicy flavors well.
On the other hand, by adding sweeteners like honey or fruit, Greek yogurt can be eaten as a sweet dessert or convenient breakfast.
Here are some ideas for adding Greek yogurt to your diet:
- Eat Greek yogurt with honey as a simple breakfast.
- Use unflavored Greek yogurt as a sour cream substitute.
- Blend Greek yogurt into a smoothie.
- Mix Greek yogurt in creamy sauces.
- Stir Greek yogurt into spinach dip.
- Make tzatziki with Greek yogurt.
The American Journal of Clinical Nutrition: Consumption of dairy foods and diabetes incidence: a dose-response meta-analysis of observational studies.
Archives of Osteoporosis: Milk and yogurt consumption are linked with higher bone mineral density but not with hip fracture: the Framingham Offspring Study.
Bon Appetit: What Is Greek Yogurt? And How Is It Different Than Regular Yogurt?
Cleveland Clinic: Yogurt: Good for Your Heart?
ESHA Research, Inc., Salem, Oregon.
FoodData Central: Yogurt, Greek, plain, lowfat.
Harvard Medical School: Health benefits of taking probiotics.
Journal of Dairy Science: Sensory properties and drivers of liking for Greek yogurts.
Sardines: 1306 Mg 44% Dv
One can of sardines has 44 percent of the DV for cholesterol. But you should still include these little fish in your diet because they’re loaded with heart-healthy omega-3 fatty acids, providing 103 percent of the DV.
Omega-3s are a type of polyunsaturated fat that can lower heart attack risk, blood pressure and triglyceride levels, according to the Cleveland Clinic.
Try them in these protein-packed sardines recipes that promise to be free of any unpleasant “fishy” taste.
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