Eurasian cuisine, a blend of European and Asian culinary traditions, is beloved for its unique spices, heritage, and comforting flavours. Dishes often include rich meats, gravies, and coconut milk — ingredients that unfortunately contribute to elevated cholesterol levels when consumed excessively. While enjoying these traditional meals occasionally is perfectly fine, being aware of their nutritional impact is important for long-term cardiovascular health.
This article highlights 10 popular Eurasian dishes that are known for being high in cholesterol and saturated fats, along with nutritional insights to help you make informed dietary decisions.
1. Devil’s Curry (Curry Debal)
A fiery and flavourful dish traditionally made using leftovers from Christmas, Devil’s Curry is a blend of vinegar, chillies, mustard seeds, and fatty meats like pork or sausages. While its spicy profile is what makes it iconic, the sausages and pork belly used in many recipes are high in saturated fat and dietary cholesterol.
Cholesterol level:
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Pork sausage (100g): ~76 mg cholesterol
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Pork belly (100g): ~85–95 mg cholesterol
Additionally, the cooking oil used in frying and sautéing adds to the overall fat content.
2. Shepherd’s Pie (with fatty lamb or beef)
Originally a British comfort food, shepherd’s pie has made its way into Eurasian kitchens. It consists of minced meat (often beef or lamb) cooked in a rich gravy and topped with buttery mashed potatoes. Lamb, in particular, has a higher saturated fat content compared to lean meats.
Cholesterol level:
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Minced lamb (100g): ~97 mg cholesterol
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Butter (10g): ~21 mg cholesterol
The inclusion of butter and full-fat milk in mashed potatoes contributes further to its high saturated fat profile.
3. Oxtail Stew
This slow-cooked delicacy is both gelatinous and rich, using the tail of cattle — a cut known for its high fat and cholesterol. The bone marrow and connective tissue, while adding to the texture, are high in saturated fats.
Cholesterol level:
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Oxtail (100g): ~82 mg cholesterol
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Cooking oil or butter often used in searing adds more fat
The long stewing process reduces water but concentrates fat unless skimmed properly.
4. Eurasian Beef Smore (Semur)
This dish features beef braised in spices, often with sweet soy sauce, nutmeg, and cloves. It is traditionally made using fatty beef cuts like brisket or short rib, which tend to be marbled with fat.
Cholesterol level:
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Beef short rib (100g): ~90 mg cholesterol
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Ghee or palm oil is sometimes used in the cooking process
The sugar and oil content makes it doubly problematic for heart health.
5. Babi Pongteh
A classic Peranakan-Eurasian stew made with pork belly, taucheo (fermented soy bean paste), and garlic. It’s sweet, savoury, and melts in your mouth — largely because of the high fat content in the pork belly.
Cholesterol level:
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Pork belly (100g): ~90–100 mg cholesterol
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Soybean paste itself is low in fat, but doesn’t offset the pork
Because the pork is braised slowly, the fat often melts into the gravy, increasing the richness — and the cholesterol content.
6. Roast Pork (Sio Bak)
A crispy-skinned delicacy, roast pork or “sio bak” is commonly served during celebrations. The pork belly cut used is one of the fattiest, and the crispy skin — though tasty — contains a concentrated layer of rendered fat.
Cholesterol level:
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Pork belly with skin (100g): ~105 mg cholesterol
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Additional salt and oil add to cardiovascular strain
This dish is almost entirely composed of fat and protein with little fibre to offset the load.
7. Ox Tongue Stew
While not as common as other dishes, ox tongue remains a festive delicacy in some Eurasian households. It is particularly rich in cholesterol and has a soft, tender texture once stewed.
Cholesterol level:
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Ox tongue (100g): ~130–150 mg cholesterol
Tongue is also high in saturated fats, making it one of the highest cholesterol-containing organ meats.
8. Chicken Liver Peratal
This spiced liver dish is dense in nutrients such as vitamin A and iron, but it also carries one of the highest cholesterol levels among common animal-based foods.
Cholesterol level:
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Chicken liver (100g): ~370–500 mg cholesterol
The liver is the body’s filtration organ, naturally storing cholesterol. Even a small serving can exceed the daily recommended cholesterol limit for individuals with heart risk.
9. Sambal Belacan with Fried Fish
Although sambal belacan itself is a low-fat condiment, it’s often paired with deep-fried fish such as mackerel or ikan selar. Oily fish is a double-edged sword: while it contains healthy omega-3s, when deep-fried, the oxidation of fats can reduce benefits and increase cardiovascular risk.
Cholesterol level:
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Fried mackerel (100g): ~80–90 mg cholesterol
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Frying oil (especially reused oil) contributes to trans fat intake
Steaming or grilling the fish can reduce the health burden significantly.
10. Ayam Buah Keluak
A Eurasian and Peranakan favourite, this dish uses keluak nuts, spices, and chicken, often stewed with coconut milk. The use of chicken thighs or skin-on cuts along with coconut milk increases the saturated fat and cholesterol content.
Cholesterol level:
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Chicken thigh with skin (100g): ~90 mg cholesterol
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Coconut milk (100g): ~20–30g saturated fat, 0 mg cholesterol but raises LDL levels indirectly
Though coconut milk is plant-based and cholesterol-free, it is high in saturated fat, which the body converts into LDL (“bad”) cholesterol.
⚕️ Nutritional Context and Health Risks
High dietary cholesterol and saturated fat are linked to raised LDL (low-density lipoprotein) cholesterol levels in the blood, a key contributor to atherosclerosis, heart attacks, and strokes. While genetics play a role, diet is a controllable factor.
Recommended limits (UK NHS guidelines):
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Saturated fat:
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Men: ≤30g/day
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Women: ≤20g/day
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Cholesterol:
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No official daily limit, but ≤300 mg/day is a common clinical guideline
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For those with heart disease: ≤200 mg/day
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How to Enjoy Eurasian Food More Healthily
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Lean cuts: Use chicken breast instead of thigh or pork loin instead of belly.
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Low-oil methods: Grill, steam, or bake instead of frying.
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Coconut milk alternatives: Try low-fat coconut milk or dilute it with water.
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Portion control: Enjoy rich dishes occasionally and in smaller amounts.
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Add fibre: Serve with leafy vegetables or whole grains to help reduce cholesterol absorption.
Conclusion
Eurasian cuisine offers unforgettable flavours rooted in a proud heritage. However, many classic dishes are high in cholesterol and saturated fats. Understanding what goes into these foods allows you to enjoy them in moderation — or with heart-healthier adaptations — without sacrificing cultural identity or flavour.
Maintaining balance is key. Choose wisely, cook creatively, and eat mindfully.
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