Creating a healthy meal plan to maintain your cholesterol doesn’t mean that you have to completely remove meat from your diet. While some types of meat are high in saturated fat, there are plenty of leaner options. You can safely include meat in your diet. Red meats like beef, pork, and lamb have more cholesterol and saturated (bad) fat than chicken and fish. Chicken is not a red meat and is a good protein source for cholesterol patients. It provides your body with niacin, vitamin B-6, phosphorus, zinc, and riboflavin. It also contains some dietary cholesterol and saturated fat. However, it is very simple to minimize the fat content of your chicken and blunt its effect on your cholesterol levels.
Cholesterol and saturated fat can raise your blood cholesterol and cause heart diseases. Saturated fat affects cholesterol levels more than dietary cholesterol. 85 grams of skinless roasted white-meat chicken contains only 1 gram of saturated fat, and the same size serving of skinless roasted dark-meat skinless chicken contains only 2 gram of saturated fat. Although chicken has about the same amount of cholesterol as lean red meat, it has less saturated fat, especially if you choose white-meat chicken and cook it without added fat. Thus, it usually has less of an effect on total cholesterol.
There is no mistaking that chicken skin is fattening, so, whether or not you are watching your weight, you should not eat too much of it. However, it is fine to leave the skin on that broiled or poached chicken breast, because there is very little difference between a 340-gram skin-on piece and a skinless one when it comes to fat content and calories. In addition to making cooked chicken juicier and more flavorful, chicken skin contains a good amount of heart healthy unsaturated fat. Consumption of unsaturated fat is believed to be associated with lowered bad cholesterol and blood pressure levels. Nevertheless, chicken meat, and in particular the skin of the chicken, has more omega-6 fatty acids than any other meat. Omega-6 is an unsaturated fat that increases inflammation in the body and is the driving force behind cardiovascular disease, type 2 diabetes, rheumatoid arthritis, asthma, and cancer, to name a few diseases
You should consume chicken breasts with no skin or low-fat ground chicken at least twice a week to combat your cholesterol problem. Baking, broiling, grilling, roasting, and sautéing are healthy chicken cooking methods. You should trim as much excess/visible fat from your chicken pieces as you can and drain any fat that comes off your meat while it is cooking. You should still watch your chicken portion sizes per meal as eating a lot of meat is not a healthy way to control your blood cholesterol, especially if you suffer from high blood pressure and heart diseases. By pairing high fiber food along with the occasional serving of chicken breast, you could be well on your way to lowering your cholesterol numbers.