Are Pork Ribs Really That Bad for Your Cholesterol?

As a barbecue lover, I look forward to summertime ribs slathered in savory sauce. But as someone who watches my cholesterol, I’ve wondered – are my beloved pork ribs wreaking havoc on my heart health? Pork has a reputation for being high in cholesterol, but do pork ribs deserve their bad rap?

In this article, I’ll take a closer look at the cholesterol content of pork ribs and other barbecue options. I’ll share expert advice on enjoying ribs in a cholesterol-conscious way. And for fellow rib aficionados I’ll provide tips on how to make ribs relatively guilt-free.

Why Pork Has a Bad Cholesterol Rep

First, let’s examine why pork tends to be vilified when it comes to cholesterol. The American Heart Association recommends limiting intake of red meat and processed meat to reduce saturated fat and cholesterol. Pork often gets lumped into the “red meat” category.

Some types of pork do deserve their high cholesterol reputation. Processed pork products like bacon, sausage, and hot dogs contain both saturated fat and cholesterol. Fresh pork cuts like ribs, chops, and roasts also have more cholesterol than chicken or fish.

For example, a 3-ounce serving of pork spare ribs contains 107 mg of cholesterol. That’s more than one-third of the recommended 300 mg daily limit. To put that in perspective, the same portion of chicken breast has 72 mg.

So pork ribs and other fresh cuts aren’t cholesterol-free. But with preparation tweaks, you can still enjoy them while keeping your cholesterol in check.

Strategies for Sparing Your Cholesterol When Eating Ribs

Here are some tips from nutrition experts on enjoying ribs responsibly when cholesterol is a concern:

Portion control – Stick to a 3-4 ounce serving rather than an overflowing slab,
Remove skin – The skin adds significant saturated fat, so ask for ribs without it.
Watch the sauce – Many bottled BBQ sauces have added sugar. Opt for tomato-based sauces instead of creamy ones.
Choose sides wisely – Skip artery-clogging mac and cheese or fries. Enjoy corn on the cob, coleslaw (easy on dressing), or a salad.
Finish on the grill – baking or grilling meat allows fat to drip away rather than fry in.
Limit frequency – Enjoy ribs as an occasional treat, not a weekly habit.

With attention to portions and preparation, an occasional slab of ribs likely won’t derail your cholesterol goals. But for a leaner option, consider…

Healthier Barbecue Alternatives to Pork Ribs

If you want to err on the safe side, look beyond pork ribs at your next cookout. Try these smart substitutions:

Chicken – Skinless chicken breast or drumsticks are significantly lower in cholesterol. Just 71 mg per 3 oz serving.
Turkey – Swap pork ribs for turkey ribs to slash cholesterol. A 3-oz serving has just 54 mg.
Bison – This extra lean red meat has a cholesterol count of 70 mg per 3-oz serving.
Veggie burgers – Made from plants, these contain zero cholesterol while satisfying barbecue cravings. Top with avocado instead of cheese.
Shrimp skewers – At 166 mg per serving they aren’t low cholesterol, but provide a lean protein alternative to meat.
Vegetable kebabs – Load up skewers with veggies like peppers, onions, mushrooms, zucchini and pineapple for a colorful zero-cholesterol option.
Salmon – Grilled salmon fillets offer heart-healthy omega-3s. A 3-oz portion has just 55 mg of cholesterol.

Healthy Homemade Ribs: Tweaking Recipes for Lower Cholesterol

As an avid home cook and rib enthusiast, I also explored ways to lighten up ribs by tweaking recipes. Here are some substitutions I make to create healthier homemade versions:

Use liquid smoke rather than smoking ribs in pork fat.
Remove skin before cooking and trim excess fat.
Create dry rubs with less salt and sugar. Boost flavor with chili powder, cumin, garlic and pepper instead.
Make barbecue sauce with smashed berries rather than corn syrup or honey.
Finish ribs on the grill or under the broiler to allow fat to drip away.
Serve with tangy Carolina-style vinegar sauce rather than creamy barbecue sauce.

With these tweaks, I can enjoy an occasional rack of ribs without sabotaging my cholesterol goals. I throw some veggies on the grill alongside for a balanced barbecue meal.

The Verdict: An Occasional Rib Treat Probably Won’t Harm Your Cholesterol

While pork ribs aren’t exonerated when it comes to cholesterol, the evidence suggests they can still have an occasional place in a cholesterol-conscious diet. With healthy preparation methods and recipes, ribs in moderation likely won’t send your cholesterol levels soaring.

As with any rich food, ribs are best enjoyed in combination with an overall balanced diet focused on fruits, vegetables, and lean proteins like fish, chicken and plant-based options. If you pair ribs with sides like coleslaw or corn rather than potato salad and mac and cheese, a few bones now and then should be A-okay!

Of course, those with diagnosed high cholesterol should take a more cautious approach and follow their doctor’s advice. But for generally healthy individuals, ribs can still be on the menu – just not multiple times a week.

So this grilling season, I plan to enjoy a few juicy ribs alongside my veggie kebabs. With the right portions and preparation, you can too! Do you enjoy ribs in moderation or avoid them with high cholesterol? Share your thoughts in the comments!

► 5 Worst High Cholesterol Foods You Must Avoid [Clinically Proven] – by Dr Sam Robbins

FAQ

Should you eat pork if you have high cholesterol?

If you have high cholesterol, you should talk with your doctor about what you eat, including meat. There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.).

What pork is low in cholesterol?

Pork can be included in a low-cholesterol diet, provided you choose leaner cuts. Tenderloin, loin, and rounds are the better options.

What is the best meat to lower cholesterol?

Lean ham, lean pork – Use tenderloin and loin chop cuts. Wild game – Choose deer (venison), rabbit or duck (without the skin). These usually have less fat than store-bought versions. Warning: sausage and ground meat made from these may have fat added.

Is pork better than chicken for cholesterol?

A serving of lean pork has 34 percent less cholesterol than skinless chicken, according to recent research at the University of Wisconsin. Most cuts of pork contain less than 200 calories per three-ounce cooked serving.

Is pork high in cholesterol?

It’s important to note that not all cuts of pork are created equal when it comes to cholesterol content. Red meat, including beef, pork, and lamb, is known for being high in cholesterol and saturated fat. However, lean or extra-lean cuts of red meat can offer lower-cholesterol options.

Can one eat pork ribs if they have diabetes?

It is not recommended. People with diabetes should limit or avoid high-fat cuts of meat, such as hot dogs, sausage, bacon, and pork ribs, as they are high in saturated fats. These can increase body weight and deregulate blood glucose levels.

How much cholesterol is in ribs?

The favorite choice for the term “Ribs” is 1 medium cut of Pork Spareribs which has about 130 mg of cholesterol . The amount of cholesterol for a variety of types and serving sizes of Ribs is shown below. View other nutritional values (such as Calories, Carbs or Fats) using the filter below:

Are spare ribs high in cholesterol?

These cuts tend to be high in both saturated fat and cholesterol, which can increase your risk for heart disease. One of the worst cuts of pork to avoid for high cholesterol is spareribs. This cut of pork is high in fat, with 25 grams of fat in a 3-ounce serving. Out of those 25 grams of fat, 9 grams are saturated fat.