Cholesterol is a waxy substance produced in the liver that performs several vital functions in the body. A primary function of cholesterol is the binding or repairing of cellular tissues in and around the arteries. The liver produces low-density lipoproteins (LDLs) and high-density lipoproteins (HDLs). The job of the LDLs is to remove excess cholesterol from the blood and deposit in various areas throughout the body, namely the arteries. The purpose of the HDLs is to remove the excess deposits and return them to the liver to be broken down. These functions do not work properly when there is too much cholesterol in the blood, which occurs when you take in too much dietary cholesterol.
Eggs
Avoid whole egg consumption if you already have high cholesterol and limit your intake if you don't. One whole egg has approximately 213mg of cholesterol. The American Heart Association recommends a limit of four egg yolks per week. Egg whites don't contain any cholesterol and don't need to be limited.
Meat and Dairy Products
Meats high in saturated fats are associated with high cholesterol levels. Avoid eating red meats, processed meats (bologna) and animal protein with skin. Trim visible fat from meats and remove skin from chicken and turkey to reduce saturated fat intake. Also avoid whole-fat dairy products. A 1-cup serving of skim milk has only 4mg of cholesterol, while the same-size serving of whole milk has 33mg.
Oils and Fats
Tropical oils such as coconut and palm are mostly saturated fats and should be avoided. Fats that are solid at room temperature--butter, margarine, shortening, lard--contribute mightily to the elevation of cholesterol levels.
Other Foods
Commercially baked and/or processed foods to avoid include doughnuts, cakes, cookies, ice cream and fried fast food items that are all high in saturated and trans fats, which also raise cholesterol levels.
References
- "Nancy Clark's Sports Nutriton Guidebook, 3rd ed." Nancy Clark; 2003.
- "Sports and Fitness Nutrition," Robert Wildman and Barry Miller; 2004.
