Are gizzards beneficial for lowering Low-Density Lipoprotein (LDL) cholesterol?

Gizzards Are Not Specifically Recommended for Lowering LDL Cholesterol

Gizzards are not specifically recommended as a food to lower LDL cholesterol. While chicken gizzards have a relatively favorable PUFA/SFA (polyunsaturated to saturated fatty acid) ratio of 1.11 when cooked 1, they do not feature in evidence-based dietary recommendations for managing LDL cholesterol.

Evidence-Based Dietary Strategies to Lower LDL Cholesterol

The American Heart Association and other major guidelines recommend the following approaches to lower LDL cholesterol:

Primary Dietary Modifications:

• Reduce saturated fat intake to less than 7% of total calories 2, 3
• Limit dietary cholesterol to less than 300 mg/day (or 200 mg/day for high-risk individuals) 3
• Eliminate trans fats from the diet 3
• Increase soluble fiber intake to 10-25 g/day 2, 3
• Add plant stanols/sterols (2 g/day) 2, 3

Beneficial Food Choices:

• Increase consumption of fruits, vegetables, and whole grains 2, 3
• Include fatty fish for omega-3 fatty acids 3
• Consider soy protein (can reduce LDL by 3-10%) 4
• Add nuts to the diet (can reduce LDL by approximately 8%) 4

What About Gizzards?

Research on chicken gizzards 1 shows:

• Cooked gizzards contain about 0.88% fat and 72.68 mg/100g of cholesterol
• They have a favorable PUFA/SFA ratio of 1.11
• They contain palmitic acid (C16:0) at 6.39% and stearic acid (C18:0) at 19.19%

However, this single study on gizzards does not provide sufficient evidence to recommend them specifically for LDL cholesterol reduction. The research doesn't demonstrate a direct cholesterol-lowering effect of gizzard consumption.

Potential Concerns with High-Protein Animal Foods

The American Heart Association cautions that:

• High-protein diets that emphasize animal proteins may raise LDL cholesterol levels 2
• Animal proteins are generally higher in saturated fat and cholesterol compared to plant proteins 2
• Foods high in purines (including organ meats) may increase uric acid levels and potentially cause gout in susceptible individuals 2

More Effective Dietary Approaches

For more effective LDL cholesterol reduction, consider:

1. Plant-based proteins: Replacing animal proteins with plant proteins can reduce LDL cholesterol 5
2. Portfolio diet: Combining plant sterols, soy protein, viscous fiber, and nuts can reduce LDL cholesterol by up to 30% 5
3. Balanced macronutrient approach: Moderate replacement of carbohydrates with low-fat, high-protein foods can improve lipid profiles 6

Bottom Line

While gizzards aren't harmful in moderation and have some favorable fatty acid characteristics, they are not specifically recommended for lowering LDL cholesterol. Focus instead on well-established dietary strategies like reducing saturated fat, increasing soluble fiber, adding plant sterols, and incorporating plant proteins, nuts, and fatty fish for more effective LDL cholesterol management.