Cholesterol is produced naturally by the body and is responsible for forming cell membranes, producing hormones and carrying out other bodily functions. A high level of cholesterol, however, is a major risk factor for coronary heart disease -- the leading cause of death in the United States. While the numbers can be converted, measuring cholesterol in grams is not convenient. The majority of cholesterol information, including food labels and literature, is found in milligrams as a standard in the United States.
General Recommendations
Dietary cholesterol is found in animal products such as eggs, meats, seafood and dairy products. The American Heart Association states the average American man eats approximately 337mg, or .337g, of cholesterol a day. The average woman consumes 217mg, or.217g, daily. The recommended limit for the average person is 300mg, or 0.3g, per day.
Heart Disease Recommendations
Heart disease is generally caused by atherosclerosis, a buildup of plaque on the walls of the arteries. This buildup of fatty materials and other substances causes the arteries to narrow. Too much cholesterol in the blood can contribute to this buildup and cause blood clots, clogging the heart and causing a heart attack. For this reason, the recommended limit for people with heart disease is 200mg, or 0.2g, of cholesterol per day.
Other Factors
While some people are significantly affected by dietary cholesterol, the Harvard School of Public Health states that cholesterol levels for most people are influenced more by the types of fats consumed. Saturated fat, for example, is similar to cholesterol in that the body can manufacture it, so there is no need for it in the diet. (See References 3) According to Medline Plus, saturated fats are the biggest dietary cause for high LDL, or "bad," cholesterol. The American Heart Association recommends limiting these fats to 7 percent of daily calories. Saturated fats are found in cheese, whole milk, butter, ice cream, fatty meats and some oils, such as coconut, palm and palm kernel. Trans fats are also detrimental to cholesterol and should contribute less than 1 percent of daily calories. Trans fats, found in fried foods, commercially baked goods, processed foods and some margarines, raise LDL cholesterol while lowering HDL, the "good," cholesterol. Unsaturated fats, if used in place of saturated fats, will help lower cholesterol. Monounsaturated fats, including olive, peanut and canola oils, as well as polyunsaturated fats, such as fish, sunflower, corn, safflower and soybean oils, are all cholesterol-lowering fats. Unsaturated fats, while healthy, are high in calories and are limited to 15 to 20 percent of total daily calories.
