While there is no recommended daily allowance, or RDA, for cholesterol, the federal government suggests that adults limit their intake to less than 300mg a day, according to the 2005 Dietary Guidelines for Americans. Meanwhile, several other factors, including family history, eating a heart-healthy diet, getting enough exercise and whether you are exposed to tobacco play into having healthy cholesterol levels, according to the American Heart Association, or AHA.
What is Cholesterol?
According to the U.S. Department of Agriculture, or USDA, cholesterol is a sterol. It is a structural component of cell walls of tissues. It also is a precursor for a number of steroid hormones synthesized by the adrenal glands, ovaries and testes. It comes from two sources, according to the AHA. Your liver and other cells make about 75 percent of blood cholesterol. The other 25 percent comes from food, specifically animal products. Men consume about 350mg per day versus 240mg per day for women, according to the USDA.
Examples
The Colorado State University Extension offers a chart for common foods and how much cholesterol is inside of them. One cup of ice cream has 59mg. An egg has 213 mg. A patty of ground beef has 60mg, while a chicken leg with the skin has 139. Nuts, seeds and peanut butter have no cholesterol, while 1 oz. of cheddar cheese has 30mg. A typical glazed doughnut has 4mg, while a brownie square has 10.
Types
There are two types of cholesterol, according to the AHA. The good cholesterol, or HDL, helps keep the bad cholesterol from getting lodged in artery walls and protects against heart attack and stroke. LDL is produced naturally by the body, which is where genetics comes into play. Some people make too much naturally. Eating too much saturated fat, trans fats and dietary cholesterol also is a factor. Having too high a level of triglycerides in your body also can mean having a high total cholesterol level.
Lifestyle Choices
The AHA recommends eating a diet with vegetables, fruits, whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week and low-fat dairy products to help curb cholesterol levels. Substitute egg whites for whole eggs, reduce sodium and cook using low-fat, low-salt options. Exercising at least 30 minutes a day will also help, whether it is walking, biking, swimming, jogging dancing or any other physical activity. Quit smoking if you do smoke and avoid exposure to secondhand smoke as well.
Medications
If lifestyle choices do not allow your body to maintain healthy cholesterol levels, your physician may recommend medications, according to the AHA. Drugs may be prescribed individually or with other medications. Types of cholesterol drugs include statins, selective cholesterol absorption inhibitors, fibrates and niacin. A person's total cholesterol should be below 200mg/dL. Within that total, an HDL level of above 60 mg/dL is considered optimal, as is a level of LDL of below 100 mg/dL. Triglycerides should be below 150 mg/dL.
