As many as 72 million Americans are considered obese, according to the Centers for Disease Control and Prevention. On top of that, the CDC estimates that heart disease is responsible for as many as one in four deaths in the United States. Both of these statistics are affected by high intake of both calories and cholesterol.
The Relation
Calories and cholesterol often go hand in hand. Foods high in cholesterol are typically high in saturated fat. Unlike proteins and carbohydrates, which only contribute four calories per gram in a serving, fat contributes 9 calories per gram. This means that foods higher in saturated fat and cholesterol, such as certain cuts of meat and dairy products, contribute more calories per serving than foods lower in fat content. Of course, the amount of cholesterol and calories vary, with foods higher in saturated fat, such as fatty beef cuts, containing more than foods lower in saturated fat such as fish.
Cholesterol Effects
Cholesterol can be broken down into two main kinds, HDL good cholesterol and LDL bad cholesterol. LDL cholesterol gets transported into the bloodstream where it can build up over time. Higher levels of LDL cholesterol intake increases the risk for the cholesterol to calcify into plaque in your blood vessels, blocking the natural flow of blood. This can increase your blood pressure and contribute to damage of the arteries, leading to problems with high blood pressure and other heart diseases.
Calorie Effects
Calories are a necessary source for energy in your body. However, when you take in more calories than you burn through natural body functions such as your heart rate and digestive system, as well as physical activities such as exercise, you end up with a calorie surplus. These additional calories are often stored in the adipose tissue beneath the skin and around your organs as fat. Excess fat can lead to obesity, along with a higher risk for many weight-related diseases such as diabetes, heart disease and some cancers.
Limiting Intake
To limit both your cholesterol and calorie intake at the same time, eliminate foods high in saturated fat, and replace them with others lower in fat content. For example, instead of choosing fatty cuts of beef, such as rib eye or prime rib, choose animal-based proteins with less saturated fat, such as fish or poultry with the skin removed. Limiting your intake of dairy products and eggs, or choosing low-fat dairy and egg whites, can also help dramatically reduce both your calories and cholesterol.
References
- Centers for Disease Control and Prevention: Halting the Epidemic by Making Health Easier: At A Glance 2011
- Centers for Disease Control and Prevention: Heart Disease Facts
- American Heart Association: Why Cholesterol Matters
- Harvard School of Public Health: Fats and Cholesterol -- The Bottom Line
- MayoClinic.com: Counting Calories -- Get Back to Weight Loss Basics
