List of cholesterol in foods

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This list consists of common foods with their cholesterol content recorded in milligrams per 100 grams (3.5 ounces) of food.[1][2][3]


Cholesterol is essential for the structure and function of every cell in the body.

Cholesterol is particularly important for healthy brain function, since the brain is made up of 25% cholesterol. The rise in Alzheimer's Disease can be directly correlated with the rise in statin (cholesterol-lowering) drugs. The FDA added warning labels to statin drugs in 2012 (side effect: "MEMORY LOSS AND CONFUSION".) [4]

The molecular structure of cholesterol is almost identical to Vitamin D, which acts more like a hormone in the body than a vitamin. Vitamin D and hormones are made from cholesterol. By lowering cholesterol, you also lower your body's ability to make hormones, including testosterone and estrogen. Without cholesterol, which in synthesized in the liver, pregnenolone cannot be made. Drugs that inhibit the liver’s production of cholesterol may have a very damaging effect upon the cascade of hormones of the endocrine system [5]

‘Good’ & ‘Bad’ Cholesterol: No Such Thing

There is no such thing as good and bad cholesterol. These terms are fictitious. In fact LDL the so called ‘bad’ cholesterol and HDL the so called ‘good’ cholesterol are not even cholesterol, they are lipo-proteins, transports for cholesterol. How important is LDL, the so called ’Bad’ Cholesterol?

Consider that your body is incapable of functioning without LDL particles. Calling LDL ‘bad’ is extremely misleading and tends to induce a sense of irrational fear. It is true that LDL particles can oxidize in the bloodstream and can irritate blood vessels. But many things oxidize in the body, including omega 3 fats, which oxidize at an incredible speed. The essential sulfur rich amino acid methionine can oxidize and cause an elevation of homocysteine, a major indicator for cardiovascular inflammation. Yet you wouldn’t stop the body from synthesizing L-methionine because of elevated homocysteine. The body needs methionine in a major way, especially for liver detoxification. The same logic should apply to LDL.

The real question should be: “what is causing LDL to oxidize?” When there is a high level of oxidation present in the body, there also tends to be free radical activity in the tissues. Consuming adequate amounts of antioxidants such as Vitamins C and E prevents oxidative free radical damage.

Consuming artificial, partially hydrogenated oils (trans fats) will not only cause LDL to oxidize, so will a diet high in refined sugars, alcohol and smoking cigarettes. Elevated levels of LDL also may be caused by chemical and heavy metal toxicity, liver toxicity and stress, hypothyroidism and kidney failure. Calling LDL ‘bad’ is very misleading, especially if you are not identifying causation.

HDL the so called ‘good’ cholesterol is the lipo-protein which transports cholesterol from the bloodstream back to the liver. Low levels of HDL reflect a sedentary lifestyle. Doctors and others who push the misinformation about raising HDL as being a good thing, fail to address that HDL levels greater than 75 are actually correlative with autoimmune processes. This is a strong possibility especially if triglyceride levels are low (less than 40). Excess consumption of alcohol, drug use, hypothyroidism, and excess estrogen can also cause HDL levels to become too high.

Diet & Cholesterol

Consider that dietary sources of fat and cholesterol have little to do with your blood cholesterol levels. I have literally seen how eating a high protein, high fat, high cholesterol diet actually LOWERS blood cholesterol levels in many people. Many medical studies, including this one actually show that eating cholesterol-rich eggs have a cholesterol-reducing effect!

Depending on the biochemical individuality of each person, dietary sources of fat and cholesterol may have some to little effect on blood cholesterol levels. There are many other variables to consider as to why cholesterol levels elevate. Over consuming sugar and carbohydrates is often a reason why many people have elevated cholesterol.

Hormones & Toxicity

Other factors such as toxicity, mercury poisoning and fluoride toxicity all contribute to hormone disruption in the body. Mercury particularly can interfere with the conversion of progesterone into cortisol. When there is a cascade of hormonal imbalances, you can almost say with certainty that heavy metal toxicity is a major causative factor. And when the symphony of hormones gets augmented, there are multiple responses and reactions that can ensue. The increased production of cholesterol is one. But realize that the elevation of cholesterol is a response to underlying biochemical imbalances, not a cause of it.

Adrenal fatigue is a very common condition that is characterized by a decline and deregulation of cortisol and DHEA levels. I have seen that people in deep stages of adrenal fatigue can have total cholesterol levels in the 300-400 range. These people also had extensive metals toxicity, liver toxicity and a cascade of other hormone imbalances. The metals toxicities should be seen as causative since heavy metals can interfere with all biological processes, especially hormones.

Improving upon adrenal function through proper nutritional intervention helps to restore the viability of the hormone pathways, and indirectly may cause cholesterol levels to lower as well. Again, elevation and lowering of cholesterol levels in the blood is a response to other biochemical factors, not a cause.

Hypothyroidism and elevated cholesterol is a common tandem. Again, when there is disruption to the hormone pathways, any number of problems can erupt in the body. Consider that hypothyroidism is just another symptom and result of the cascade of biochemical imbalances in the body. Click HERE to read about the relationship between adrenal fatigue and hypothyroidism. [6]

The following section needs to be deleted - it's a myth: The body makes one-eighth to one-fourth teaspoons of pure cholesterol daily, Any extra cholesterol eaten increases the body’s total fats.[citation needed] A cholesterol level of under 5.5 is recommended for an adult. The rise of cholesterol in the body can give a condition in which excessive cholesterol is deposited in artery walls called atherosclerosis. This condition blocks the blood flow to vital organs which can result in high blood pressure or stroke.

Cholesterol in foods is not always bad, there some types of cholesterol which are friendly to the heart and blood vessels. High-density lipoprotein is commonly called the "good" part of cholesterol. These lipoproteins help in the removal of cholesterol from the cells, which is then transported back to the liver where it is disintegrated and excreted as waste or broken down into parts.[7]

Fruits are zero-cholesterol foods.

Cholesterol content of various foods[edit]

High cholesterol foods Cholesterol mg per 100 grams
Beef brain 3100
Egg yolks (about 6) 1085
Caviar 588
Fish oil, menhaden 521
Roe 479
Egg 372
Lamb kidney 337
Pork liver 301
Clarified butter; Ghee 256
Butter (about a stick[8]) 250
Oyster 206
Lobster 200
Pate 150
Heavy whipping cream 137
Crab meat 127
Shrimp 125
Light whipping cream (30-36% fat) 111
Cream cheese 110
Yellow cheese (about 1 cup) 108
Moderate cholesterol foods Cholesterol mg per 100 grams
Lard 95
Pressurized whipped cream 76
Beef 72
Fish 70
Pork 70
Light Cream (18% fat) 66
Chicken 64
Sour cream, cultured (20% fat) 52
Custard 51
Ice cream 47
Evaporated milk 29
Low cholesterol foods Cholesterol mg per 100 grams
Cottage cheese (4% fat) 15
Yogurt; Frozen yogurt 13
Greek yogurt 9
Low fat yogurt 6
Skimmed milk 4
Skimmed milk yogurt 2
Egg whites 0
Fruits 0
Grains 0
Nuts 0

See also[edit]


External links[edit]