Cholesterol is a fat substance that naturally exists in the body. As the building block of some hormones and component of cell membranes, some cholesterol is necessary for health.
Carriers, called lipoproteins, transport cholesterol in the blood. The major two types are LDL (bad) and HDL (good). Excess LDL promotes plaque build-up, causing a heart attack or stroke if the plaque clogs an artery around the heart or brain. HDL lowers cholesterol by moving it to the liver to be expelled.
Sources of Cholesterol
Cholesterol is found in egg yolks, meat, poultry, shellfish and dairy products. On average, American men eat 337 mg and women eat 217 mg of cholesterol a day.
The body makes cholesterol from saturated and trans fats. In fact, this process contributes more cholesterol than what is obtained from food. Sources of saturated and trans fats are animal products and processed foods.
The foods that are high in cholesterol tend to be high in saturated fat as well.
Low Cholesterol Diet
Having high cholesterol means a LDL level of 160 mg/dL and above and/or a total cholesterol level of 240 mg/dL or above. A diet low in cholesterol and saturated fat helps lower both.
Dietary cholesterol should not exceed 300 mg a day (200 mg for people with heart disease). Saturated fats should make up 7 percent of the total calorie intake or less. Trans fats should be as close to zero as possible.
The American Heart Association recommends fat-free or low-fat dairy products, and no more than 6 oz. of lean meat, poultry, or fish a day.
Who Needs a Low Cholesterol Diet?
Other than those a high LDL level, people with other risk factors for heart disease benefit from a low cholesterol, low saturated fat diet.
These risk factors are cigarette smoking, high blood pressure, low HDL, family history of heart disease, age (over 45 for men and 55 for women), and diabetes.
Deciphering Nutrition Labels
Reading nutrition labels is an invaluable skill when on a low cholesterol diet. Note the serving size first then the grams of cholesterol for the portion you are eating.
For saturated fat, calculate your daily calorie allowance--several online calculators are available. Multiply total calories by 0.07, and then divide by 9. The result is your maximum grams of saturated fat for the day. Note the amount in the portion you are eating.
Other Considerations
Because plant foods are cholesterol free, they should make up the bulk of your diet. Focus on fruits, vegetables, legumes, and whole grains. Nuts, seeds, and vegetable oils can substitute animal fat.
Along with a diet low in cholesterol and saturated fat, the National Cholesterol Education Panel of the National Institute of Health recommends physical activity and weight control to lower LDL.
References
- The National Heart Lung and Blood Institute of the National Institute of Health; The Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) Executive Summary; May 2001
- The American Heart Association website: Cholesterol
