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|Food Name||Cholesterol||Egg Equiv.
|Butter, whipped, with salt||219||0.6
|Butter oil, anhydrous||256||0.7
|Cheese, cottage, creamed, large or small curd||17||0.0
|Cheese, cottage, creamed, with fruit||13||0.0
|Cheese, cottage, nonfat, uncreamed, dry, large or small curd||7||0.0
- 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
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
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
- 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
Use our Polyunsaturated Fat Content of Foods nutrient
- 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
- 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
- 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
- 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
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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