Cholesterol is one
of the sterols and is manufactured in the body for a variety of
purposes. Cholesterol is important for the structure of cell
membranes, is used to make bile, is used to make sex hormones, is
made into vitamin D, and, unfortunately, is deposited in the artery
walls which leads to plaque buildup and heart disease.
There are two types
of cholesterol. LDL (low-density lipoprotein) is the “bad”
cholesterol and HDL (high-density lipoprotein) is the “good”
cholesterol. LDLs carry cholesterol to body cells and HDLs carry
cholesterol in the blood back to the liver to be recycled or
disposed.
It is recommended
that adults consume no more than 300 mg of cholesterol each day.
Cholesterol is made in the body and also found in animal foods. There
are significant amounts found in beef liver, egg yolks, shrimp,
ground beef, and pork chops.
Cholesterol levels
are measured in milligrams per deciliter (mg/dL). It is recommended
that total blood cholesterol be less than 200 mg/dL. LDL-cholesterol
should be less than 100 mg/dL, HDL-cholesterol should be equal to or
greater than 60 mg/dL, and triglycerides should be less than 150
mg/dL.(Triglycerides are the major class of dietary lipids.)
The number one
influence on HDL-cholesterol is physical activity. Routine physical
activity keeps HDL levels high. Estrogen appears to protect women
from heart disease by keeping the HDL level high before menopause.
After menopause, when estrogen levels taper off, is when most women
are at risk of developing heart disease.
To help reduce a
high LDL level, increase your intake of soluble fiber, soy foods, and
omega-3 fats and reduce your saturated fats and trans fats. Saturated
fats should be limited to 10% of your total calories each day and
trans fats should be limited as much as possible.
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