What Happens To Your Cholesterol If You Eat Pork Every Day?
If your doctor says you need to start watching your cholesterol, diet and exercise changes are usually the first steps before medication. No, you don't need to join an expensive CrossFit gym or start training for an Ironman, but getting in 150 minutes of moderate exercise a week can help. That's just 30 minutes a day, five days a week.
You'll also want to take a closer look at some of the staple foods in your diet, especially those high in saturated fat, like pork. Bacon, sausage, and other cured meats are often fan favorites, but they can also send your LDL cholesterol soaring, says Kathleen Benson, a registered dietitian at Top Nutrition Coaching, in an interview with Health Digest. But not all pork is off-limits.
"The impact of pork on cholesterol levels depends on factors like the cut, portion size, and cooking method," she explains. "While pork contains dietary cholesterol and saturated fat, the type and preparation can make a difference." Benson shares some tips on which types of pork to choose if you want to keep your cholesterol in check.
Leaner cuts of pork that won't raise your cholesterol
Benson says that no single food will necessarily raise your cholesterol, but instead it's your overall diet that matters most. According to the American Heart Association, you should limit saturated fat to 6% of your daily calories if you're trying to keep your cholesterol in check. Since a gram of fat has 9 calories, that means about 13 grams of saturated fat per day on a 2,000-calorie diet.
That might not seem like much, but some cuts of pork can help you stay within this limit. "Pork tenderloin, sirloin pork chop, New York pork chop, ribeye pork chop, sirloin pork roast, New York pork roast, Porterhouse pork chop, and 96% lean ground pork meet USDA guidelines for 'lean' meats," Benson said. To qualify as "lean," meat must have less than 4.5 grams of saturated fat per 100 grams.
Pork tenderloin and sirloin pork chop go a step further. They're considered "extra lean" because they contain less than 2 grams of saturated fat per 100 grams. In fact, Benson notes that these two cuts are certified as American Heart Association Heart-Check foods.
Healthy ways to include pork if you're watching cholesterol
According to Benson, you can enjoy lean or extra-lean cuts of pork just as often as lean poultry, as long as the rest of your diet is relatively healthy. "However, fried or highly processed pork should be limited and eaten in moderation — no more than 2-3 servings per week," she said.
If pork is one of your go-to protein sources, you can help keep your cholesterol in check by pairing it with high-fiber foods. Soluble fiber in fruits, vegetables, whole grains, and legumes binds to cholesterol and helps remove it from your body. According to the National Lipid Association, adding 5 to 10 grams of soluble fiber per day may lower LDL cholesterol by up to 11 points or more. Healthy fats from olive oil, avocado, fatty fish, seeds, and nuts can also help bring cholesterol levels down.
Benson suggests incorporating some of these cholesterol-lowering foods into healthy pork recipes. Try marinating and grilling pork, then serving it over whole grains and veggies, with a drizzle of olive oil for added healthy fats. No grill? Stir-fry lean pork slices with bell peppers, broccoli, and snap peas. You can also slow-cook lean pork in a crockpot and serve it with sweet potatoes and a vinegar-based slaw. Oven-roasting a pork loin with carrots, Brussels sprouts, and red potatoes is another nutritious option.