Lower your Cholesterol Levels
November 19th, 2006
Cholesterol, lower cholesterol, the latest on cholesterol
What is it ?
Cholesterol is a soft, waxy substance found in all parts of the body i.e nervous system, skin, muscle, liver, intestines, and heart. It is generated by the body. It is also obtained from animal products in the diet.
Cholesterol : of what use?
Cholesterol is manufactured in the liver for normal body functions, including the production of hormones, bile acid, and vitamin D. It is transported in the blood to be used by all parts of the body.
Food that sources cholesterol
Cholesterol is found in eggs, dairy products, meat, and poultry. Egg yolks and organ meats (liver, kidney, sweetbread, and brain) are high in cholesterol.Fish generally contains less cholesterol than other meats, but some shellfish is high in cholesterol.Foods of plant origin (vegetables, fruits, grains, cereals, nuts, and seeds) contain no cholesterol.
Fat content is not a good measure of cholesterol content. Liver and other organ meats are low in fat, but very high in cholesterol.
Risk factors : You are supposed to have a greater risk of developing heart disease or atherosclerosis as your level of blood cholesterol increases.
Cholesterol level :
High cholesterol levels often begin in childhood. Some children may be at higher risk due to a family history of high cholesterol. Generally it is good to have total cholesterol to be less than 200 mg/dl, because that level carries the least risk of heart disease. When the level is above 200 mg/dl, the risk for heart disease increases.
You should also know your levels of high density lipoprotein (HDL, also known as the “good cholesterol”) and low density lipoprotein (LDL, or “bad cholesterol”).
How to lower cholesterol levels :
Limit total fat intake to 25% to 35% of total daily calories.
Less than 7% of daily calories should be from saturated fat, not more than 10% should be from polyunsaturated fat, and not more than 20% from monounsaturated fat.
Eat less than 200 milligrams (mg) of dietary cholesterol per day.
Get more fiber in your diet.
Lose weight.
Increase physical activity.
The recommendations for children’s diets are similar to those of adults.
It is very important that children get enough calories to support their growth and activity level, and that the child achieve and maintain a desirable body weight.
The following two sample menus provide examples of an average American diet and a low-fat diet.
Normal diet (For Americans):
breakfast
1 egg scrambled in 1 teaspoon of butter
2 slices of white toast
1 teaspoon of butter
1/2 cup of apple juice
snack
1 cake donut
lunch
1 ham and cheese sandwich (2 ounces of meat, 1 ounce of cheese)
white bread
1 teaspoon of mayonnaise
1-ounce bag potato chips
12-ounce soft drink
2 chocolate chip cookies
snack
8 wheat thins
dinner
3 ounces of broiled sirloin
1 medium baked potato
1 tablespoon of sour cream
1 teaspoon of butter
1/2 cup of peas, 1/2 teaspoon of butter
Totals: 2,000 Calories, 84 grams fat, 34 grams saturated fat, 425 milligrams cholesterol. The diet is 38% total fat, 15% saturated fat.
Low FAT cholesterol Diet :
breakfast
1 cup of toasted oat ring cereal
1 cup of skim milk
1 slice of whole-wheat bread
1 teaspoon of margarine
1 banana
snack
1 cinnamon raisin bagel, 1/2 ounce light cream cheese
lunch
turkey sandwich (3 ounces of turkey)
rye bread
lettuce
1 orange
3 fig newtons
1 cup skim milk
snack
non fat yogurt with fruit
dinner
3 ounces of broiled chicken breast
1 medium baked potato
1 tablespoon of nonfat yogurt
1 teaspoon of margarine
1/2 cup of broccoli
1 dinner roll
1 cup skim milk
Totals: 2,000 Calories, 38 grams fat, 9.5 grams saturated fat, 91 milligrams cholesterol. The diet is 17% fat, 4% saturated fat.
Comparison
For the same number of calories, a low-fat diet provides 190 mg of cholesterol, compared to 510 mg of cholesterol for an average American diet.
Because fat is high in calories, the low-fat diet actually has more food than the typical American diet.
Diet for children :
Children should have a diet that is closer to 30% of calories from fat. Lower-fat diets may be appropriate in some children, but require careful follow-up from a physician and dietitian.
Entry Filed under: Health and Fitness
Tags : cholesterol, lower cholesterol, low cholesterol diet
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