Bacon is perhaps the best-loved and most-versatile of breakfast meats. No longer just a morning staple, it’s become trendy as an ingredient in appetizers, desserts and even co*cktails. But however you consume your bacon, it comes with a downside.
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Cardiologist Dennis Bruemmer, MD, PhD, explains why your favorite crispy treat can pose some issues if you’re not careful.
A big problem when part of a bigger meal
“Any animal product is probably going to be high in cholesterol content,” Dr. Bruemmer says. “That goes from beef to pork to bacon.”
And part of the problem is the portion size when we eat breakfast. While a single slice of bacon may not seem overwhelming in terms of the amount of pure cholesterol, few of us limit ourselves to just one slice.
“Typically, it’s five or six slices of bacon,” Dr. Bruemmer says, “and then you add in a few eggs which also have a lot of pure cholesterol and that adds up.” The amount gets even taller if you pile on carbohydrates like biscuits.
“Bacon tastes fantastic but it’s high in salt and it’ll drive up your blood pressure,” he adds. “It’s high in fat and will elevate your cholesterol if it’s consumed frequently. And both of those lead to heart problems.”
How much cholesterol is in bacon?
Knowing how much cholesterol you’re taking in when eating bacon is sometimes a bit tricky due to variables like how much fat is on each slice and how thick each slice is, notes dietician Julie Zumpano.
But using the USDA nutrition database as a guide, it counts a serving of 2 slices as about 15 grams of bacon which averages around 90 calories, 10-15 mg of cholesterol and about 7 grams of fat.
Again, those numbers might be a bit higher or lower depending on your cut of meat but these amounts are a decent indicator.
Is turkey bacon a healthy alternative?
Turkey bacon might seem like a healthier alternative and one that’s gotten a bit more popular in recent years. But it’s a matter of degrees as Dr. Bruemmer points out.
“Turkey is white meat and has less cholesterol, probably about 20% less cholesterol than regular pork bacon,” he says. “But if it’s 20% less, it’s still 80% more cholesterol than if you weren’t to consume it.”
“If patients have coronary artery disease and are concerned about their caloric intake and their diet, I think switching from pork bacon to turkey bacon is cheating on yourself,” Dr. Bruemmer adds. “You’re still consuming high salt amounts and fat that isn’t needed.”
He says he encourages a change to a Mediterranean Diet, instead, that’s more fruit- and vegetable-based and lighter on the high salt, high fat animal products.
FAQs
Hot dogs, sausage, and bacon use the fattiest cuts of red meat, and therefore tend to be high in cholesterol and saturated fat. Bacon and sausage made with turkey or chicken might seem healthier, and they are somewhat lower in cholesterol than the red meat versions, but they're not cholesterol-free.
What can I drink to flush out my cholesterol? ›
Best drinks to improve cholesterol
- Green tea. Green tea contains catechins and other antioxidant compounds that seem to help lower LDL and total cholesterol levels. ...
- Soy drinks. Soy is low in saturated fat. ...
- Oat drinks. ...
- Tomato juice. ...
- Berry smoothies. ...
- Drinks containing sterols and stanols. ...
- Cocoa drinks. ...
- Plant milk smoothies.
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims.
What does bacon do to your arteries? ›
Besides being high in sodium, bacon is also high in saturated fat and sometimes trans fat. “The saturated and trans fats in bacon can also cause arterial plaque buildup, further narrowing blood vessels and exacerbating high blood pressure,” Best added.
Is bacon or eggs worse for cholesterol? ›
The foods people typically eat with eggs, such as bacon, sausage and ham, might do more to boost heart disease risk than eggs do. Plus, the way eggs and other foods are cooked — especially if fried in oil or butter — might play more of a role in the increased risk of heart disease than eggs themselves do.
What are the six super foods that lower cholesterol? ›
Add these foods to lower LDL cholesterol
- Oats. ...
- Barley and other whole grains. ...
- Beans. ...
- Eggplant and okra. ...
- Nuts. ...
- Vegetable oils. ...
- Apples, grapes, strawberries, citrus fruits. ...
- Foods fortified with sterols and stanols.
However, cholesterol can be bad if too much comes from foods high in saturated fat. This is why it is important to eat foods to help lower your cholesterol, such as those high in soluble fiber. Fruits like avocados and apples, and citrus fruits like oranges and bananas are foods that can help lower cholesterol.
What removes cholesterol fast? ›
11 Tips to Cut Your Cholesterol Fast
- Ban Trans Fats.
- Scale Back.
- Get Moving.
- Fill Up on Fiber.
- Go Fish.
- Opt for Olive Oil.
- Go Nuts.
- Chill Out.
TCM Jiang-Zhi-Ning, containing four Chinese herbs, can significantly lower cholesterol, triglyceride, and low-density lipoprotein-cholesterol in hyperlipidemic rats, partly by inhibiting the expression of 3-hydroxy-3-methylglutaryl-CoA reductase (HMGCR), the rate-limiting enzyme for cholesterol synthesis (58).
Which morning drink is good for cholesterol? ›
Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
The calabash miracle fruit, also known as Synsepalum dulcificum, has been found to have a cholesterol-lowering effect.
What is the #1 worst habit for your heart? ›
“Smoking is one of the most harmful things people can do to themselves,” Dr. Maniar says. Blood flow drops, slashing oxygen that fuels the heart, which compensates by spiking blood pressure, heart rate and rhythm, and can lead to hardened and narrowed arteries and blood clots causing cardiovascular disease.
What is the most artery clogging food? ›
Triglycerides are a type of fat that can build up in arteries. Among foods that contribute to clogged arteries are: Butter, ghee, suet, lard, coconut oil, and palm oil4. Fatty cuts of red meat5.
What are the worst meats for cholesterol? ›
Processed meats, such as sausages, bacon, and hot dogs, are high cholesterol foods that you should limit in your diet.
How much bacon is too much per week? ›
“For general good health, I would recommend keeping processed meats limited to once a week or once every other week. At that rate, a serving could be three to four slices. If you eat bacon more often than that, one to two slices should be a serving,” says Derocha.
Is one piece of bacon a day bad for you? ›
Bacon has lots of sodium, cholesterol, and fat, all of which can increase your risk of heart disease. But bacon does have other nutrients, like protein, vitamins, and minerals. Just keep in mind that if you eat bacon, it's best to do so occasionally and in small amounts.
