1. We Need Cholesterol
Cholesterol is a fatty molecule produced by the liver. This naturally occurring process is important for the production of estrogen, testosterone and other hormones. Cholesterol strengthens cells and helps the nervous system work efficiently. The liver produces 80 percent of the cholesterol needed by the body. The rest of it comes from food sources.
2. Good Cholesterol Gone Bad
There are two types of cholesterol: LDL and HDL. Low-density lipoprotein (LDL) is "bad" cholesterol while HDL is "good" cholesterol. LDL cholesterol causes plaque buildup on the walls of arteries leading to heart disease and other cardio problems. HDL cholesterol carries cholesterol away from the heart back to the liver (hence its good reputation.) Ideally you want a lower levels of LDL (no more than 160 mg/dL or higher for both men and women) and higher levels of HDL (at least 40mg/dL for men and 50mg/dL for women).
3. Cholesterol is Pretty Easy to Spot
If it moos, clucks or oinks, it has cholesterol. The main source of cholesterol in food for most people is saturated fats found in meat, poultry and dairy products. High fat items like butter, cheese, whole milk and egg yolks all have "bad" LDL cholesterol. Shrimp and crawfish also have cholesterol, but not as nearly as much as their barnyard counterparts. To help lower your cholesterol through diet, eat lean cuts of chicken or turkey instead of red meats, which contain higher levels of cholesterol. Select low fat cheeses, like ricotta, cottage cheese or skim mozzarella. And yes, eat more whole grains, fruits and veggies.
4. Shake Your Booty to Improve Cholesterol Levels
In some people, regular exercise increases their "good" HDL levels, which can help ward off heart disease. Shaking your booty (or just a brisk walk, jog or swim) increases your heart and breathing rate, which helps to lower blood pressure and weight. Just be sure to check with your doctor before starting any new exercise routines.
5. Too Much Cholesterol is Asking for Trouble
Going above the daily recommendation of cholesterol can lead to a lot of health problems. The biggie is heart disease. Cholesterol builds up along the walls of the arteries that take blood to and from the heart, making it work less efficiently. According to the American Heart Association, people with heart disease should have no more than 100 mg/dL a day.
