Cholesterol is a waxy, fat-like substance. The body produces cholesterol and gets it from certain foods. High cholesterol (hypercholesterolemia) is dangerous and increases the risk of heart disease, heart attack and stroke. Individuals should adhere to federal dietary guidelines for cholesterol intake to control cholesterol. A healthy diet can support normal cholesterol levels and prevent high cholesterol.
Types
The blood contains two main types of cholesterol—low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is “bad” cholesterol because it builds up in the arteries and can contribute to poor circulation. High levels of LDL are associated with an increased risk of heart attack and stroke. HDL cholesterol is known as “good” cholesterol, and according to the American Heart Association (AHA), it protects the body from heart attack by moving LDL cholesterol into the liver for excretion from the body. Higher levels of HDL are associated with a decreased risk of heart disease.
Normal Values
According to the Mayo Clinic and Medline Plus, a normal value for cholesterol is less than 200 milligrams per deciliter (mg/dL). Healthy individuals should aim for LDL values that are less than 130 mg/dL and individuals at risk for heart disease or diabetes should aim for an LDL of less than 70-100 mg/dL. HDL should be above 40 mg/dL for men and 50 mg/dL for women.
Dietary Guidelines
The U.S. Department of Agriculture’s (USDA) dietary guidelines recommend less than 300 mg of cholesterol a day. Individuals with heart disease or at risk for heart disease should consume less than 200 mg of cholesterol a day.
Foods
According to the AHA, the body manufactures 75 percent of the cholesterol in the blood, and diet provides the remaining 25 percent. Cholesterol is only found in animal products; vegetable products such as fruits, grains and vegetables are naturally cholesterol-free. Foods particularly high in cholesterol include eggs, shrimp, squid, chicken liver and beef liver. Animal products that are lower in cholesterol include nonfat dairy products, halibut and canned tuna in water. Egg whites are cholesterol-free because all of the cholesterol in an egg is contained in the yolk.
Recommendations
According to the Mayo Clinic, risk factors for high cholesterol include smoking, obesity, an unhealthy diet, physical inactivity, high blood pressure, diabetes and family history. Weight loss and improvements in diet and physical activity can help prevent and lower high cholesterol. The Mayo Clinic recommends eating low-fat dairy products and unsaturated fats such as liquid vegetable and olive oils, and fat from nuts, avocado and fish instead of saturated or trans fats because the latter can increase cholesterol. Saturated and trans fats are in butter, lard, meat fat, chicken skin, cream, shortening and margarine.
Filling up on whole grains, fruits and vegetables instead of animal products can help lower cholesterol. According to the Mayo Clinic, these foods are rich in dietary fiber, which supports heart health by lowering LDL cholesterol and increasing HDL cholesterol. According to Medline Plus, exercise can also help increase HDL and protect the body from heart disease.
