Cholesterol is a naturally occurring fat-like substance that the body needs to function properly. The liver manufactures 75 percent of cholesterol and the remaining 25 percent comes from diet, according to the American Heart Association. The goal of a healthy lifestyle includes proper nutrition and regular physical activity to support normal cholesterol levels and prevent chronic diseases.
High Cholesterol
The Mayo Clinic and National Heart, Lung and Blood Institute say that high cholesterol is associated with smoking, a poor diet, being overweight, gender, age, genetics, lack of physical activity, high blood pressure and diabetes. High cholesterol can cause plaque to accumulate in the arteries, which slows or reduces the amount of blood flow to the heart and increases the risk of a heart attack and stroke.
Types of Cholesterol
The Food and Drug Administration indentifies three types of cholesterol--LDL, or low-density lipoprotein; HDL, or high-density lipoprotein; and triglycerides. LDL is often referred to as "bad cholesterol" because it causes plaque buildup in arteries. HDL is "good cholesterol" that prevents arterial blockages by transporting cholesterol back to the liver. Triglycerides are a type of blood fat that are, in excess, associated with high cholesterol.
Normal Cholesterol
The goal for total cholesterol, according to the NHLBI, is less than 200. About 200 to 239 represents borderline high cholesterol and cholesterol levels greater than 240 are considered high. LDL should be less than 100, HDL should be greater than 60 and triglycerides should be less than 150. An individual's risk for heart disease increases when LDL or triglycerides are too high or HDL is too low.
Dietary Sources of Cholesterol
Dietary cholesterol is only found in animal products. Foods with the highest amounts of cholesterol include whole eggs and egg yolks, organ meats, whole milk and high-fat dairy products.
Lowering Cholesterol
Individuals with high cholesterol are often prescribed cholesterol-lowering medications. The Mayo Clinic encourages individuals to quit smoking and exercise 30 to 60 minutes a day to increase HDL, decrease blood pressure and promote weight loss. A diet low in saturated fat, trans fats and high cholesterol foods supports normal cholesterol by decreasing LDL, total cholesterol and triglycerides and increasing HDL. Saturated and trans fats are in butter, lard, shortening, pork fat, partially hydrogenated oils and products made from such ingredients.
Consuming a high fiber diet that includes plenty of whole grains, fruits and vegetables can actually lower cholesterol. Good sources of protein that are lower in calories, fat and cholesterol include lean meats, poultry, egg whites, low fat dairy products, soy, beans and legumes. The Mayo Clinic and the American Heart Association also recommend consuming fish at least twice a week to benefit from omega-3 fatty acids, which support heart health.
