Does chicken really have less cholesterol than pork? A dietitian's surprising answer

Many people believe that switching to chicken from pork will lower their cholesterol, but dietitian Vaida Kurpienė suggests the reality might be surprising.

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If we consume huge amounts of animal fats, the bodies of young healthy people reduce cholesterol production to a certain level and remain unchanged. However, usually for men from 30 years old, and for women a decade later, the body's self-regulation function weakens and excess cholesterol accumulates, which becomes harmful.

Kurpienė explains that the body produces the majority of cholesterol, with dietary intake accounting for only about 15-20%. While younger bodies can regulate cholesterol production, this function weakens with age, particularly for men over 30 and women ten years later, leading to excess cholesterol buildup that increases the risk of cardiovascular diseases, the leading cause of death in Lithuania.

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So, it's a real surprise that fat does not equal cholesterol.

She highlights that a common misconception is that fatty foods equate to high cholesterol. For instance, lard can contain approximately 55-60 mg of cholesterol per 100g but boasts around 85-90g of fat. In contrast, chicken with skin might have 75-110 mg of cholesterol and 10-17g of fat, while a pork neck cut has about 70-75 mg of cholesterol and 18g of fat. "So, pork can have less cholesterol than chicken," Kurpienė notes, emphasizing that this doesn't endorse eating lard over meat, as meat provides protein.

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So, pork can have less cholesterol than chicken. But this is not advice to eat lard instead of meat. Because it contains fat, and chicken contains protein.

The key takeaway, according to the dietitian, is that focusing solely on dietary cholesterol is less important than influencing the liver's production. A comprehensive dietary strategy is crucial. Kurpienė recommends replacing some daily meat consumption with fish and opting for cold-cut pork loin instead of pork sausage on sandwiches. She advises incorporating three main food groups into the diet: fresh vegetables (half a plate twice daily, rich in soluble fiber that lowers LDL cholesterol), unprocessed grains and legumes, and fatty fish.

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The most important thing, according to the dietitian, is what is often forgotten: that the majority of cholesterol is produced by our own liver. We get only a small part from food. This means that a more important question is not how much cholesterol you eat, but what you do to make your liver produce less.