Although your body needs cholesterol to function properly, high cholesterol levels in the bloodstream increase the risk of heart disease and stroke. There is no specific recommended daily value of cholesterol for the diet, but there are suggested upper limits as well as ways to balance overall cholesterol levels and its impact on health.
Function of Cholesterol
Cholesterol is frequently portrayed as having no redeeming effects, but it is a necessary and naturally produced chemical. Cholesterol has three main functions in the human body. It is used to aid in the production of hormones, bile, and cell membranes and structures. The body uses the cholesterol found in the liver to aid in the digestion of fatty foods. Cholesterol is naturally produced by the body to carry out these functions and overall cholesterol levels have a strong tie to genetics.
Types of Cholesterol
There are two types of cholesterol: high-density lipoproteins, frequently referred to as HDL cholesterol, and low-density lipoproteins, or LDL cholesterol. LDL cholesterol is often called bad cholesterol because of its tendency to build up within arteries and restrict blood flow to the brain and heart. This can lead to heart disease or stroke. HDL is the good type of cholesterol because it helps remove the buildup of cholesterol from artery walls and carries it to the liver for removal from the body.
Recommended Limits on Dietary Cholesterol
Approximately 25 percent of blood cholesterol levels come from the foods you eat. The 2010 Dietary Guidelines for Americans recommend consuming no more than 300 mg of cholesterol each day. Cholesterol is only found in animal proteins, so those with high cholesterol or risk factors for developing the condition should limit their intake of meats. Foods with higher levels of saturated fats typically contain higher levels of cholesterol.
Ways to Balance Cholesterol Levels
Besides reducing consumption of animal proteins, some foods can help reduce LDL cholesterol levels. Foods with soluble fiber, such as oatmeal and oat bran, reduce the absorption of cholesterol into the bloodstream. Nuts such as walnuts and almonds are another good choice for balancing cholesterol levels. Because nuts are high in calories, eat them in moderation.
To raise low HDL cholesterol levels, exercise and overall weight loss play the biggest roles. Consumption of healthy, plant-based fats such as olive oil and nuts may also play a role in elevating low levels of this good type of cholesterol. Omega-3 fatty acids may also help increase low HDL levels. Fatty fish, such as salmon and tuna, are good sources of omega-3 fatty acids. You can also take fish oil supplements.
References
- MyPyramid.gov; Limit Saturated Fat & Cholesterol for Healthier School Meals
- "Yale University School of Medicine Heart Book"; Barry L. Zaret, M.D., et al.; 1992
- MayoClinic.com; Cholesterol: Top Five Foods to Lower Your Numbers; May 2010
- Mayo Clinic; Cholesterol Levels: A Telling Indicator of Diet and Exercise; May 2010
