For years, you’ve been told that high-cholesterol foods increase the risk of heart disease.
However, many recent studies have shown that this isn’t necessarily true.
Most of the cholesterol in your blood is produced by your liver. When you eat foods high in cholesterol, your liver produces less.
For this reason, cholesterol in the diet has only minor effects on blood cholesterol levels in most people.
Studies also suggest that eating dietary cholesterol has no link to heart attacks or strokes.
What’s more, many foods high in cholesterol are among the healthiest and most nutritious foods.
Here are 7 high-cholesterol foods that are super healthy.
1. Cheese
Cheese is a tasty, filling, nutrient-dense food.
One ounce or slice of cheddar provides 28 mg of cholesterol, which is a relatively high amount.
However, cheese is also loaded with other nutrients. For example, an ounce of cheddar has 7 grams of quality protein and provides 15% of the Daily Value (DV) for calcium.
Despite also being high in saturated fat, research suggests that it may improve heart health.
High-protein, low-carb dairy foods like cheese may likewise help decrease body fat and increase muscle mass.
Summary Cheese is a tasty, filling food that may improve heart health and promote the loss of body fat.
2. Eggs
Eggs are among the most nutritious foods.
They’re also extremely high in cholesterol, with 2 large eggs providing 372 mg.
Additionally, they provide 13 grams of protein, 56% of the DV for selenium, as well as good amounts of riboflavin, vitamin B12, and choline.
Unfortunately, some people throw out the cholesterol-rich yolk and eat only the egg white. This is generally due to a misguided fear of the cholesterol in the yolk.
However, the yolk is by far the most nutritious part of the egg. It provides almost all the nutrients, while the white is mostly protein.
In addition, egg yolks contain the antioxidants lutein and zeaxanthin, which reduce the risk of eye disorders like cataracts and macular degeneration.
Eating whole eggs may even reduce risk factors for heart disease in some people.
What’s more, eggs may lower blood sugar levels and make you feel full and satisfied.
Summary Whole eggs are loaded with nutrients. Almost all of the nutrients are found in the yolks, which also happen to be high in cholesterol.
3. Liver
Liver is a nutritional powerhouse.
It’s also rich in cholesterol, regardless of the animal source.
For instance, a 100-gram (3.5-ounce) serving of beef liver contains 389 mg of cholesterol.
This serving also provides 27 grams of protein and is rich in many vitamins and minerals. In fact, it contains more than 600% of the DV for vitamin A and over 1,000% of the DV for vitamin B12.
Furthermore, it provides 28% of the DV for iron. Plus, this is the heme form of iron that is most easily absorbed.
In addition, 3.5 ounces of beef liver contain 339 mg of choline, an important nutrient that helps protect the health of your brain, heart, liver, and muscles.
Along with whole eggs, liver is among the world’s best sources of choline. This is important because most people don’t get enough of this nutrient.
Summary Liver is packed with vitamin A, vitamin B12, protein, and iron. It is also extremely high in choline, which most people don’t get enough of.
4. Shellfish
Shellfish are delicious and nourishing foods.
Some of the most popular types include shrimp, crab, lobster, mussels, oysters, clams, and scallops.
Interestingly, shellfish are low in fat yet high in cholesterol.
For example, a 100-gram (3.5-ounce) portion of shrimp contains 211 mg of cholesterol and only 2 grams of fat.
It’s also a great protein source and very high in vitamin B12 and choline.
One serving of most types of shellfish likewise provides around 90% of the DV for selenium, a mineral that reduces inflammation and may decrease the risk of prostate cancer.
In addition, shellfish are some of the best sources of iodine, which is crucial for proper brain and thyroid function. Research has shown that many people are at risk of iodine deficiency, particularly women and children.
Summary Shellfish are high in protein and rich in several nutrients, including selenium and iodine, that reduce disease risk.
