What you eat affects your cholesterol levels. You probably already know you shouldnt overdo butter or high-fat meats. But some of the foods that you should limit may surprise you.
Even when ground turkey is labeled as 85% lean, it has 12.5 grams of fat in a 3-ounce portion, says Christine Rosenbloom, PhD, RD, Georgia State University nutrition professor emerita. Her advice: Ground turkey breast can be a heart-healthy substitute for ground beef, but watch the portion size because of the fat. Choose ground meat — whether its turkey or beef — thats at least 90% lean.
Added sugars, such as table sugar or high fructose corn syrup, are linked to lower levels of HDL (“good”) cholesterol. The American Heart Association recommends getting no more than 100 calories (6 teaspoons) from added sugars per day for women and 150 calories (9 teaspoons) for men.
The potatoes arent the problem — its the other ingredients. “Most mashed potatoes, especially at restaurants, include hefty portions of butter, cream, whole milk, sour cream, and/or cream cheese, turning a perfectly healthy potato into a saturated fat bomb,” says nutrition consultant Marisa Moore, RD. Order a plain baked potato and top it with vegetables, salsa, or low-fat sour cream.
Its delicious, but cheese and meat toppings add a lot of fat. Stick to one slice, go easy on the cheese, and top it with lots of high-fiber, filling vegetables.
“Dairy foods are nutrient-rich, loaded with calcium, protein, vitamins, and minerals. But if your choice is full-fat, you could be getting a hefty dose of saturated fat,” says nutrition consultant Elizabeth Ward, RD. When you choose nonfat or low-fat, you get all the nutritional benefits without the extra calories or fat. If you love full-fat cheese, “portion control is the answer,” Ward says.
Coconut, coconut oil, palm oil, palm kernel oil, and cocoa butter are plant foods that have saturated fat. “Read labels for these terms, and enjoy them in small doses so they wont sabotage your cholesterol level,” says Washington University nutrition director Connie Diekman, RD.
Ghee is part of a traditional Indian diet, but its very high in saturated fat. “It is also high in palmitic acid, which is artery-clogging,” says Columbia University nutrition researcher Wahida Karmally, RD. If it works for your recipe, use olive oil or a trans fat-free margarine instead of ghee. If not, limit how much ghee you use.
“Flaky crusts, streusel topping, custard filling, cheese-filled pastries — these all promise a hefty dose of saturated fat, because they often include butter, shortening, cream, cream cheese, and/or whole milk,” Moore says. Its the butter or shortening that makes the crust so nice and flaky. Choose fruit pies and eat mostly filling and only a few bites of the crust for a lower-fat and calorie treat.
Ground turkey has become an increasingly popular alternative to ground beef due to perceived health benefits But does ground turkey actually have less cholesterol than ground beef? Let’s take a deep dive into the nutrition facts.
An Overview of Cholesterol
Before comparing ground turkey and beef, it helps to understand what cholesterol is and why it matters for health.
Cholesterol is a waxy, fat-like substance found in all cells of the body. Your liver produces most of the cholesterol you need, but you also get cholesterol from animal-based foods.
There are two main types of cholesterol:
-
LDL cholesterol: Also called “bad” cholesterol, LDL causes buildup of plaque in your arteries, increasing risk of heart attack and stroke.
-
HDL cholesterol: Known as “good” cholesterol, HDL removes LDL cholesterol from your arteries and transports it back to the liver for elimination.
For optimal heart health, you want lower levels of LDL cholesterol and higher levels of HDL cholesterol. The American Heart Association recommends keeping total cholesterol under 200 mg/dL.
Now let’s see how ground turkey and beef compare when it comes to cholesterol.
Ground Turkey vs Ground Beef Cholesterol
Both ground turkey and beef provide cholesterol, but lean ground turkey generally contains less than lean ground beef.
For example, 85% lean ground beef contains around 70 mg cholesterol per 100g, while 90% lean ground turkey contains around 64 mg per 100g.
However, if you compare fattier versions, ground beef contains significantly more 80% lean ground beef has around 85 mg cholesterol per 100g, whereas 85% lean ground turkey has 70 mg.
So when choosing ground meats leaner is better for limiting cholesterol. But gram for gram, ground turkey still edges out the beef.
Other Factors That Impact Cholesterol
When comparing ground turkey and beef, don’t just look at cholesterol numbers. Consider these other factors:
1. Saturated Fat
Saturated fat has a bigger impact on cholesterol levels than dietary cholesterol itself. Lean ground turkey contains less saturated fat than lean beef.
2. Portion Size
Bigger portions mean more cholesterol, even if the food is lean. Stick to 3-4 oz portions of ground meat.
3. Cooking Methods
Frying in oil adds extra fat and calories. Use healthy cooking methods like baking, grilling or sautéing in broth.
4. Additional Ingredients
Adding cheese, oil or creamy sauces makes any recipe less heart-healthy. Keep flavors simple.
Tips for Preparing Low-Cholesterol Ground Turkey
Follow these tips for keeping ground turkey meals cholesterol-friendly:
-
Choose 90% or higher lean ground turkey.
-
Drain fat after cooking and blot with paper towel if needed.
-
Skip breading or frying. Bake, grill or sauté instead.
-
Season with herbs, spices, lemon, garlic or other cholesterol-free flavors.
-
Avoid adding high-fat mix-ins like cheese, oil, bacon or creamy sauces.
-
Serve with vegetables or whole grains. Skip the refined carbs.
Healthy Low-Cholesterol Ground Turkey Recipes
Here are some delicious recipes using extra-lean ground turkey:
Greek Turkey Lettuce Wraps
- Ingredients: Ground turkey, lettuce leaves, tomato, cucumber, onion, feta cheese, Greek yogurt dressing
Zesty Lime Turkey Burgers
- Ingredients: Ground turkey, whole wheat buns, avocado, lettuce, tomato, lime juice, cilantro
Turkey Taco Stuffed Peppers
- Ingredients: Ground turkey, bell peppers, onion, garlic, taco seasoning, black beans, salsa
Thai Turkey Meatballs
- Ingredients: Ground turkey, panko breadcrumbs, cilantro, basil, lime juice, ginger, garlic
Turkey Bolognese with Zucchini Noodles
- Ingredients: Ground turkey, zucchini noodles, onion, garlic, tomatoes, oregano, basil
Compared to beef, ground turkey offers slightly less cholesterol in addition to lower saturated fat. Just be sure to choose lean varieties of ground turkey and prepare it without a lot of added fat or oils. Include plenty of vegetables, use fresh herbs and spices for flavor, and limit portion sizes. This allows you to enjoy the great taste of ground turkey as part of an overall heart-healthy diet.
Movie Theater Tub Popcorn
If its popped in fats, then topped off with more fat, thats a problem. Shave the fat and calories by skipping the buttery topping, and opt for a smaller portion.
The way you prepare foods can also affect your cholesterol level.
Diekman shares three tips:
- Avoid fried foods.
- Remove extra fat from meats, and skin from poultry, before cooking.
- Use nonstick pans, cooking spray, or small amounts of vegetable oil when youre preparing food.
More on Cholesterol Management
Is Ground Turkey Better For You Than Beef?
FAQ
Is ground turkey bad for your cholesterol?
- Lean ground turkey breast is a low-cholesterol option.
- Ground turkey has less saturated fat than ground beef.
- Turkey contains more polyunsaturated fat, which is a healthier type of fat.
- Eating foods that are lower in saturated fat and cholesterol can help increase your resistance to heart disease.
What meat has no cholesterol?
-
Chicken and turkeySkinless, lean, or ground chicken or turkey breast
-
PorkTenderloin -
BeefTop sirloin, bottom-round, sirloin tip, eye of round, or tenderloin
-
FishSalmon, mackerel, tuna, trout, and herring
Which ground meat has the least cholesterol?
Lean beef – Choose cuts including round, chuck, loin or sirloin. Choose lean or extra lean ground beef. Lean ham, lean pork – Use tenderloin and loin chop cuts.
Is ground turkey good for a heart healthy diet?
Ground turkey is good for your heart. You can thank selenium for that. This trace mineral has been shown to help prevent cardiovascular disease, as well as keep thyroid problems, dementia, and certain kinds of cancer at bay. It also helps your immune system function and can aid in fertility for both men and women.
Does ground turkey have cholesterol?
The cholesterol content of ground turkey depends on a few factors: Lean vs. regular: Lean ground turkey contains less fat and cholesterol than regular ground turkey. Choose ground turkey that is at least 90% lean to limit cholesterol intake. Light vs. dark meat: White meat turkey contain less fat and cholesterol than dark meat.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Is Turkey good for high cholesterol?
Turkey: Good for High Cholesterol? Turkey is high in protein, and relatively low in calories, fat, and cholesterol. But, some ingredients commonly used to cook it add high levels of cholesterol, such as oil and butter. Healthier options may taste just as great.
Does lean ground turkey have more cholesterol than regular ground beef?
So in general, lean ground turkey contains less cholesterol than regular ground beef, but more than extra lean ground beef or ground turkey breast. To limit cholesterol, choose extra lean ground turkey breast and be mindful of portion sizes. A 3-4 ounce serving a few times per week can fit into a heart-healthy diet.
How do you eat a cholesterol-conscious ground turkey?
Here are some tasty ways to enjoy cholesterol-conscious ground turkey: Turkey burgers – Make patties with lean ground turkey. Grill and serve in a whole wheat bun with lettuce, tomato, avocado. Turkey meatballs – Mix ground turkey with breadcrumbs, egg, and Italian seasoning. Bake and toss with pasta and marinara sauce.
Does ground turkey have a lot of carbohydrates?
Like most other meat, ground turkey and ground chicken do not contain notable amounts of carbohydrates. Ground turkey is 4 times richer in folate (vitamin B9) and 3 times richer in vitamin B12. It also contains vitamin A, which ground chicken lacks entirely, and is higher in vitamins B3 and B6.