Title : 7 cholesterol rich foods that are super healthy
link : 7 cholesterol rich foods that are super healthy
7 cholesterol rich foods that are super healthy
However, many recent studies have shown that this ISN, AOT true ( 1 ).
Most of the cholesterol in the blood is produced by the liver. When you eat foods rich in cholesterol, the liver produces less ( 2 ).
Therefore, cholesterol diet has only minor effects on blood cholesterol ( 3 ).
Studies also show that consumption of dietary cholesterol has no link with heart attacks or strokes ( 3 4 ).
What, AOS, many foods rich in cholesterol are also among the healthiest and most nutritious foods on the planet.
Here are 7 foods rich in cholesterol that are actually very healthy.
1. Cheese
Cheese is a delicious, filling, nutrient-rich food.
One ounce of cheese provides 27 mg of cholesterol, which is relatively high.
However, cheese is also loaded with other nutrients. For example, one ounce of cheese has 7 grams of high quality protein and provides 20% of the RDA of calcium ( 5 ).
Despite also be high in saturated fat , research suggests may improve heart health ( 6 7 ).
High protein , dairy products low in carbohydrates like cheese can also help decrease body fat , increase muscle mass and reduce tooth decay ( 8 9 ).
Conclusion :. Cheese is a tasty filling food that can improve heart health, promote body fat loss and helps prevent tooth decay
2. Eggs
Eggs are definitely one of the most nutritious foods on earth.
They are also extremely high in cholesterol, with two large eggs with a total of 422 mg ( 10 ).
They also provide 13 grams of protein , 46% of the RDA of selenium as well as good amounts of riboflavin, vitamin B12 and choline ( 10 ).
Unfortunately, some people throw the yolk high cholesterol and eat only the egg white. This is usually due to a mistaken fear of cholesterol in the yolk.
However, the egg yolk is by far the most nutritious part of the egg. It provides nearly all nutrients, while white is mostly protein.
Furthermore, egg yolks contain antioxidants lutein and zeaxanthin, which provide protection against eye disorders like cataracts and macular degeneration ( 11 12 ).
eating whole eggs may actually reduce the risk of heart disease by modifying LDL cholesterol in the blood ( 13 14 ).
Eggs can sugar levels in the blood also lower, and you feel full and satisfied ( 15 16 ).
Conclusion: Whole eggs are loaded with nutrients. Almost all the nutrients found in the yolks, which also happen to be high in cholesterol.
3. Liver
The liver is an inexhaustible source of nutrition.
It AOS also rich in cholesterol, regardless of animal source.
For example, a 100 grams (3.5 oz) serving of beef liver contains 396 mg of cholesterol.
This service also provides 28 grams of protein and is rich in vitamins and minerals. In fact, it contains more than 600% of the RDA of vitamin A and more than 1,000% of the RDA of vitamin B12 ( 17 ).
also provides 38% of the RDA of iron. What, AOS more, this is the heme form of iron that is more easily absorbed ( 18 ).
In addition, a portion of beef liver contains 426 mg of choline, an important nutrient that helps protect the health of your brain, heart, liver and muscles ( 19 20 , 21 ).
Along with whole eggs, liver is actually among the world, AOS best sources of choline. This is important because most of the gift, AOT people get enough of this nutrient ( 20 22 ).
Conclusion: liver is full of vitamin A, vitamin B12, protein and iron. It is also extremely high on the hill, most people get enough of Don, AOT.
4. Crustaceans
The seafood is delicious and nutritious food.
Some of the most popular types include shrimp, crab, lobster, mussels, oysters, clams and scallops.
Interestingly, the seafood is low in fat but high in cholesterol.
For example, a serving of 100 grams (3.5 ounces) of shrimp contains 195 mg of cholesterol and only 1 gram of fat.
It, AOS also a great source of protein and high in niacin, vitamin B12 and iron ( 23 ).
A portion of most types of crustaceans also provides more than 50% of the RDA of selenium, a mineral that reduces inflammation and may lower the risk of prostate cancer ( 24 , 25 ).
In addition, seafood is one of the best sources of iodine, which is crucial for the brain and thyroid function. Research has shown that many people are at risk of iodine deficiency, particularly women and children ( 26 27 ).
Conclusion :. Seafood is a high protein food that is rich in various nutrients that reduce the risk of disease, including selenium and iodine
5. The cod liver oil
cod liver oil provides surprising health benefits in a concentrated form.
Only one tablespoon has 77 mg of cholesterol. It also contains 270% of the RDA of vitamin A and 338% of the RDI of vitamin D ( 28 ).
oil cod liver is also rich in omega-3 fatty acids, which can reduce the risk of heart disease and have different other benefits ( 29 ).
What, AOS more, some researchers have suggested that vitamin D and omega-3 can work together to protect against cancer ( 30 ).
cod liver oil has also been shown to reduce symptoms of rheumatoid arthritis and joint pain ( 31 32 ).
Conclusion: cod liver oil is rich in vitamins A, D and omega-3 fatty acids. It can provide protection against heart disease and cancer.
6. Other viscera
Although the liver is the most popular meat body, others are also consumed.
Some other common types include kidneys, heart and brain.
Like seafood, most of organ meat is high in cholesterol and low in fat.
For example, a 100 grams (3.5 oz) serving as lamb kidneys contains 337 mg cholesterol and 3 grams of fat only ( 33 ) .
organ meat is also rich in several vitamins and minerals, including B vitamins, selenium and iron. In fact, a portion of the kidneys offers a huge 874% of the RDA of vitamin B12 and 181% of the RDA of selenium.
In addition, the meat is very high in heart CoQ10 , which can protect against Alzheimer's, AOS and heart failure disease. CoQ10 can also reduce muscle pain associated with statin drugs to lower cholesterol ( 34 35 36 ).
Conclusion: organ meats such as kidney and heart meat is rich in vitamins and minerals. beef heart is also high in beneficial CoQ10.
7. Sardines
Sardines are a true superfood.
They, AORE also higher in cholesterol than many people realize. A portion of 100 grams (3.5 ounces) of sardines contains 142 mg of cholesterol.
A serving of sardines provides 25 grams of protein, 68% of the RDA for vitamin D, 38% of the RDA of calcium and 75% of the RDA of selenium ( 37 ).
also it contains 1,480 mg of omega-3. These have several health benefits, including reduced risk of heart disease and protect the health of the brain ( 38 39 40 ) .
omega-3 fats may also be useful for people with depression. In a 12-week study, 69% of patients who took omega-3 EPA fat on a daily basis reported a reduction in symptoms of depression ( 41 ).
Conclusion: Sardines are rich in various nutrients. They are rich in omega-3, which improve heart health and brain, while combating depression.
Take Home Message
Dietary cholesterol has minimal effects on blood cholesterol only. More importantly, it has absolutely no relation to the risk of heart disease.
The truth is that most foods that are high in cholesterol are also super healthy and nutritious.
These foods should be embraced, not feared.
The post 7 cholesterol rich foods that are super healthy appeared first on https://authoritynutrition.com/7-healthy-high-cholesterol-foods/
Thanks for Reading 7 cholesterol rich foods that are super healthy
You are now reading the article 7 cholesterol rich foods that are super healthy Url Address https://exerciseplanstoloseweight.blogspot.com/2016/04/7-cholesterol-rich-foods-that-are-super.html
0 Response to "7 cholesterol rich foods that are super healthy"
Posting Komentar