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Cholesterol Lowering Foods

cholesterol content of 8,000 foods & their EGG EQUIVALENT

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Food NameCholesterolEgg Equiv.
Butter, salted2150.6
Butter, whipped, with salt2190.6
Butter oil, anhydrous2560.7
Cheese, blue750.2
Cheese, brick940.3
Cheese, brie1000.3
Cheese, camembert720.2
Cheese, caraway930.3
Cheese, cheddar1050.3
Cheese, cheshire1030.3
Cheese, colby950.3
Cheese, cottage, creamed, large or small curd170.0
Cheese, cottage, creamed, with fruit130.0
Cheese, cottage, nonfat, uncreamed, dry, large or small curd70.0
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Usage Note

  • Cholesterol values are in milligrams and calculated per 100g of food weight.
  • The EGG Equivalent of a food is its cholesterol content in comparison with the cholesterol content of an average chicken egg, food weights being the same.
    We introduce the concept of EGG Equivalent to make cholesterol comparison between foods less abstract than just using cholesterol measurements in milligrams.
    For example, the EGG Equivalent of Cooked chicken liver is 1.5. This means ounce for ounce, Cooked chicken liver has one and a half times the cholesterol of chicken egg.
    Similarly, Butter has .6 Egg Equivalent. That means, gram for gram, butter has 60% the cholesterol content of egg.

  • How much cholesterol is there in an egg?
    A large chicken egg (50 grams in weight) has about 185 mg of cholesterol. The dietary guideline is to consume less than 200 mg of cholesterol a day.
  • Click on column header to sort foods by name or by column's content.

How to lower cholesterol with foods?

To lower cholesterol via nutrition, one has to reduce consumption of foods that raise cholesterol levels and increase consumption of foods that lower them.

  • Foods that Lower Cholesterol
    • Fiber
    • Recommendation: 20-38 grams per day
      Dietary fiber, specifically the soluble form, is associated with a decrease in cholesterol and contributes to other health benefits. Eat 8 or more servings of fruits and vegetables daily. Eat legumes like beans or lentils at least 3 times a week and choose only unrefined flour based products.
      Use our Fiber Content of Foods nutrient database.
    • Polyunsaturated Fat
    • Recommendation: up to 10% of total calories
      Diets moderate in polyunsaturated fats are generally recommended. Substituting polyunsaturated fats for saturated fats will reduce both total and LDL (bad cholesterol) but have the potential to also lower HDL (good cholesterol) levels when consumed in large amounts. That is why they should be consumed to no more than 10% of total calories each day.
      Use our Polyunsaturated Fat Content of Foods nutrient database.
    • Monounsaturated Fat
    • Recommendation: up to 20% of total calories
      Most desirable source of fat in the diet. Substituting monounsaturated fats for saturated fats will reduce both total and LDL cholesterol while sparing the reduction of HDL cholesterol.
      Use our Monounsaturated Fat Content of Foods nutrient database.



  • Foods that Raise Cholesterol
    • Saturated Fat
    • Recommendation: less than 7% of total calories
      Diets high in saturated fats are linked to increased risk of coronary heart disease. Saturated fats are thought to have the most potent cholesterol raising potential.
      Use our Saturated Fat Content of Foods nutrient database.
    • Trans Fat
    • Recommendation: as little as possible
      Trans fatty acids are formed when a liquid fat is turned into a solid one; a process called hydrogenation. Research indicates that trans fat have the same cholesterol-raising effect that saturated fats do. Therefore we recommend keeping your trans fat intake as low as possible.
      Use our Trans Fat Content of Foods database.
    • Total Fat
    • Recommendation: 25% - 35% of total calories
      All of the fat you consume on a daily basis should not exceed 35% of total calories. Research to date indicates that the lowest incidence of heart disease in many regions and cultures such as the Mediterranean region consume approximately 25% - 35% of total fat from calories each day. But keep in mind these diets contain the greatest percentage of fat calories from mono and polyunsaturated fats.
      Use our Fat Content of Foods nutrient database.
    • Cholesterol
    • Recommendation: less than 200 milligrams each day
      Excesses in dietary cholesterol have been linked to increases in coronary heart disease. Consuming less than 200 milligrams per day is a prudent attempt at lowering your risk. Choose reduced fat or lean sources of animal products to help reduce your dietary cholesterol intake.

How to use our online food databases for lowering your cholesterol

Our food databases contain nutrient data for approximately 8,000 foods. You can browse food by categories, or search by name, or sort foods by nutrient content. These are enormously useful tools that allow you to consume a widest selection of foods while conforming to your diet.

See our home page for a complete list of our food databases in French, Italian, Croatian, Czech and Greek.

Our Online Nutrient Databases for Healthy Heart

See our most complete directory of Healthy Heart Diets and Companion Food Databases. This directory includes unique nutrient databases with fat quality and glycemic index ratings of foods, plant-based diet for reversing heart diseases, Mediterranean diet and others, etc.


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