How much cholesterol are you eating?

Any idea how much cholesterol you are taking from your meals? What is the recommended daily intake?

The recommended daily cholesterol consumption is 300mg based on American Heart Association.

Are you taking too much cholesterol? Having a low cholesterol diet helps to reduce LDL (Low-density Lipoprotein); bad cholesterol and increase HDL (High-density Lipoprotein). good cholesterol. Excessive bad cholesterol are deposited along the arteries which causes narrowing of arteries, serious condition can lead to heart attack and stroke. On the other hand, good cholesterol breaks down bad cholesterol and protects the heart.

Therefore, it is important to balance good and bad cholesterol intake and exercise regularly to stay healthy.

Know your Food Cholesterol content:

1. Eggs
2. Dairy Produce
3. Meat
4. Oil
5. Seafood
6. Others

Eggs

	Per item/Cholesterol (mg)
Egg	266
Egg Yolk	266
Egg White	0
Duck Egg	619
Quail Egg	74
Quail Egg Yolk	74
Quail Egg White	0

Dairy Produce

	Per 100g/Cholesterol (mg)
Butter	260
Cheese	100
Cream	140
Ice cream	45
Milk	13

Meat

	Per 100g/Cholesterol (mg)
Beef	65
Beef (Fat)	99
Chicken Breast	39
Chicken Thigh	95
Chinese Sausage	150
Cow Brain	2054
Cow Kidney	387
Ham	62
Lamb Liver	323
Mutton (Fat)	138
Mutton (Lean)	70
Pigeon	90
Pig Liver	368
Pork (Lean)	77
Spare Rib	105

Oil

	Per 100g/Cholesterol (mg)
Chicken Fat	74
Pork Fat	56
Vegetable Oil	0

Seafood

	Per 100g/Cholesterol (mg)
Clam	65
Crab meat	100
Canned Abalone	103 – 170
Cuttle Fish	231
Jellyfish	16
Lobster	85
Prawn	154
Pomfret	80
Sea Cucumber	0
Squid	48
Tench	81

Others

	Per 100g/Cholesterol (mg)
Vegetables	0
Melons	0
Fruits	0
Grains	0