An estimated 37.2 million Americans have dangerously high cholesterol, and another 69.5 million have cholesterol levels above the recommended levels, according to the American Heart Association. One common way of lowering cholesterol levels is to follow a low-cholesterol diet.
Function
Cholesterol can be broken down into two types, LDL and HDL. LDL (low-density lipoprotein) cholesterol is considered "bad" cholesterol; it's responsible for transporting cholesterol to the cells that need it throughout the body, but too much has negative effects on the body. HDL (high-density lipoprotein) cholesterol is considered "good" cholesterol and is responsible for transporting excess cholesterol from the bloodstream back to the liver to be eliminated from the body.
Total Cholesterol Intake
According to the American Heart Association (AHA), the recommendation is to limit total cholesterol intake to less than 300 milligrams a day. Cholesterol contents are listed on the nutritional label on most packaged foods. For fresh products, such as meat or cheese, cholesterol content can be found on online nutritional databases such as mydailyplate.com.
Total Fat Intake
One main source of cholesterol is fat. To help keep cholesterol levels under control, the AHA recommends limiting fat content to 30 percent or less of the calories consumed during the day; 1 gram of fat is equal to 9 calories. Most of this 30 percent should come from healthier fat sources, such as unsaturated fats. Good sources of unsaturated fats include canola oil, sunflower seed oil, flaxseed and oily fish (such as salmon and mackerel). Saturated fats (such as those found in fatty cuts of meat and full-fat dairy products) should be limited to 10 percent or less of daily calorie intake.
Testing
Having a cholesterol test performed can help you discover whether or not your cholesterol levels are improving. According to the Mayo Clinic, total cholesterol levels should be below 200 mg/dL. LDL cholesterol levels should ideally be less than 70 to 100 mg/dL, and HDL levels should be higher than 60 mg/dL.
Prevention/Solution
Taking steps to reduce your cholesterol levels will decrease your risk of developing heart disease, as well as of having a stroke or heart attack. As excess cholesterol builds in the arteries, parts of it can calcify into plaque. Over time, plaque can block arteries, interfering with the flow of oxygen and other nutrients to the heart and brain. This can result in artery damage, heart attack and stroke.
