1, animal brain.
According to the weight of food 100 grams of calculation, pig brain cholesterol content of 2571 mg, sheep brain for 2004 mg, cow brain is 2447 mg, therefore, if you eat the animal brain, in order to eat no more than one or two times a year is appropriate.
2, animal offal.
Including pig, cow, sheep, chicken and other animal kidneys, liver, lungs, intestines, the approximate content of each 100 grams of offal containing 200-400 mg of cholesterol. Therefore, animal offal should be eaten as little as possible to no more than 2 times a month.
3, egg yolk.
1 egg contains 292.5 mg of cholesterol, mainly concentrated in the yolk. Therefore, the Dietary Guidelines for Chinese Residents issued by the Chinese Nutrition Society suggests that the average adult should eat 0.5-1 egg per day. Patients with dyslipidemia should not exceed 2-3 eggs per week.
4, squid, shellfish.
Squid contains 268 milligrams of cholesterol per 100 grams, so don't eat squid more than twice a week.
5, cream, butter and so on.
The saturated fatty acids in these fats can also promote the liver to synthesize more cholesterol. Research shows that healthy adults should be less than 300 milligrams of cholesterol intake per day (equivalent to 1 egg yolk), so people should be alert to the "invisible fat", eat more oats, fruits, vegetables and so on.
Expanded:
Six truths about cholesterol:
Statement 1: Cholesterol in food doesn't necessarily predispose people to cardiovascular disease.?
Correct. In recent years, the academic community has summarized the results of various studies and concluded that a causal relationship between cholesterol intake and the risk of cardiovascular and cerebrovascular disease and cardiovascular and cerebrovascular disease mortality cannot be conclusively proven to exist. Therefore, countries have successively abolished the limit of dietary cholesterol intake.
Saying 2: It is not necessary to take cholesterol content as the main indicator when choosing food.?
Correct for the vast majority of people. The exception, however, is patients whose medical advice emphasizes the need to control food cholesterol intake. This is because we must consider not only the amount of cholesterol in the food, but also the amount of other nutrients in the food.
Statement 3: The body can synthesize large amounts of cholesterol on its own, more than what is eaten in food.?
Correct. The body synthesizes more than 2/3 of its own cholesterol. The liver synthesizes 1,000 to 2,000 milligrams of cholesterol per day, compared to a few hundred milligrams normally eaten from food.
Saying 4: Zero-cholesterol diets and vegan diets may not prevent hypercholesterolemia and cardiovascular disease.?
Correct. Just because the body can synthesize cholesterol, a zero-cholesterol diet doesn't necessarily keep people from chronic disease. In fact, there is no shortage of vegetarians with elevated LDL cholesterol and total cholesterol.
Saying 5: Some foods reduce the absorption and utilization of cholesterol in the body.
Correct. Dietary fiber in food, especially soluble dietary fiber, such as pectin in fruits and vegetables, fucoidan in kelp, mushroom polysaccharides in fungus, etc., can be combined with bile acids and carry them out of the body from the colon, which is the same as reducing the absorption and utilization of cholesterol-like substances.
Saying six: Since the cholesterol limit is canceled, lard and butter can be eaten without worry.
Wrong. At present, although the countries canceled cholesterol restrictions, but still need to control saturated fat, total fat and total calories can not be too much, otherwise the same easy to get fat and triglyceride elevation. Healthy people although do not have to obsess about cholesterol, or to control the total amount of animal-based foods and fats.?
People's Daily News - 5 kinds of food high cholesterol diet on what to pay attention to
People's Daily News - six truths about cholesterol