Cholesterol is a type of steroid alcohol that performs a number of essential functions in the body. For example, cholesterol is a structural component of all cell membranes. Cholesterol is also a precursor for important compounds, including bile acids, steroid hormones and vitamin D. Virtually every tissue in your body can produce cholesterol, and the liver is its primary source. In fact, your body is able to synthesize all the cholesterol that you need, making dietary sources unnecessary. Cholesterol is only found in animal products, and reducing consumption of foods like meat and eggs can effectively reduce your cholesterol intake. Before starting any new diet or treatment, talk to your doctor.
Vegetarian Diet
Vegetarians avoid animal products such as meat, fish and poultry. Some vegetarians choose to include milk products and/or eggs in their diets. Because meat products are a major source of dietary cholesterol, a vegetarian diet may be lower in cholesterol than the traditional omnivorous diet, provided dairy products and egg consumption is minimized. Harvard medical doctor Walter Willett in "Eat, Drink, and Be Healthy" recommends emphasizing whole grains, vegetables, fruits, nuts and legumes, with a maximum of 2 servings of eggs and dairy per day. One whole egg contains 215 mg of cholesterol. MayoClinic.com recommends keeping cholesterol intake under 300 mg for most people, or under 200 mg if you have heart disease.
Vegan Diet
A vegan diet excludes all animal product consumption, including dairy products and eggs; such a diet is by definition cholesterol-free. However, some vegan diets contain excessive amounts of processed foods such as refined grains and soy derivatives. A healthy vegan diet emphasizes whole plant-based foods, especially fruits, vegetables and beans, in addition to whole grains, nuts and seeds. By avoiding processed foods, added sugar and extra salt you can ensure that this diet plan is both healthy and cholesterol-free.
Healthy Substitutions
For those looking to lower their dietary intakes of cholesterol without excluding animal products from their diets, certain substitutions may prove effective. Choosing lean meats over fatty meats, egg whites over whole eggs, and nonfat or low-fat dairy products over whole milk versions helps to decrease the amount of cholesterol consumed. Removing the skin from chicken and avoiding processed cheeses are recommended as well.
Considerations
Certain types of fatty acids can increase blood cholesterol levels. These include saturated fats, found in animal products, and trans fats, found in vegetable shortenings and margarine. Avoiding these fats may help lower your cholesterol. Elevated blood cholesterol can be a genetic disorder. For these individuals, dietary modifications may prove ineffective. It is recommended that most adults get their cholesterol checked every 5 years, more often if needed. If reducing cholesterol and unhealthy fats fails to lower your cholesterol levels, talk to your doctor.
References
- "Biochemistry"; Pamela C. Champe; 2005
- Jackson Siegelbaum Gastroenterology: Low Cholesterol Diet
- MayoClinic.com: High cholesterol: Lifestyle and home remedies
- "Eat to Live"; Joel Fuhrman; 2005
- "Eat, Drink, and Be Healthy"; Walter C. Willett, M.D.; 2005
- Institutes of Medicine: Dietary Reference Intakes: Macronutrients
