The CalorieKing Cholesterol Guide

The word "cholesterol" can refer to two different things:

• Dietary cholesterol, which is the cholesterol contained in food
  
  
• Blood cholesterol, which is referred to when you talk about "cholesterol levels" in your body. Blood cholesterol is a natural fat produced by your liver and found throughout your body. It is a soft, white, waxy substance. There are two different types of blood cholesterol. Low-density lipoprotein (LDL or “bad” cholesterol) high levels of which are a risk factor for heart disease, and high-density lipoprotein (HDL or “good” cholesterol) which can help reduce the risk of heart disease.
  

Though often thought of in negative terms, cholesterol is very important to your overall health. For example, cholesterol is used to maintain healthy cell walls, and to make hormones, vitamin D, and bile acids.

The problem with cholesterol is that you can easily have too much of it. 

Your liver already makes around 1000 mg of blood cholesterol per day, which is almost all your body needs. So, when you consume too much dietary cholesterol as well (mainly from foods high in saturated fat), your body has too much.

The fats then build up in the walls of your arteries, eventually narrowing them and blocking the flow of blood. If oxygen can’t get through to your heart due to clogged-up arteries, you begin to suffer chest pain. When there is a complete blockage, the result is a heart attack.

It is estimated that over half of the US adult population has blood cholesterol levels that are too high, but because there are no symptoms of high blood-cholesterol, many people are unaware that they are in danger. That’s why it’s so important to get your cholesterol levels checked.

All adults 20 years old and over should have their blood-cholesterol level measured at least once every five years. The test most people take is a fasting blood-test called a lipoprotein profile. This test measures total cholesterol, LDL and HDL cholesterol, and triglyceride levels. These levels are measured in milligrams of cholesterol per deciliter of blood (mg/dL).

Your total cholesterol level	Your cholesterol level is…
Less than 200mg/dL	Desirable
200-239 mg/dL	Borderline high
240 mg/dL and above	High, health risk

Your LDL cholesterol level	Your LDL cholesterol level is…
Less than 100 mg/dL	Optimal
100-129 mg/dL	Near or above optimal
130-159 mg/dL	Borderline high
160-189 mg/dL	High
190 mg/dL or more	Very high. Reduce immediately.

Triglyceride levels can also increase your risk for heart disease. If you are borderline high (150-199 mg/dl) or high (200 mg/dl or higher) treatment may be required. While triglyceride and LDL cholesterol levels should be kept low, HDL cholesterol levels should be at least 60 mg/dL. If your HDL is lower than 40 mg/dL your risk for developing heart disease is more likely.

Your doctor can measure your cholesterol levels and discuss the results with you as well as explain all cholesterol-lowering options if your cholesterol level is not optimal.

Your dietary cholesterol intake should be less than 300 mg per day. You can monitor your intake by reading food labels and using the CalorieKing Food Database.

If you have high cholesterol levels you should use the Food and Exercise Diary to monitor your dietary cholesterol and saturated fat intake.

Dietary cholesterol is found primarily in animal-based foods such as eggs, dairy products, meat, poultry and shellfish. Other than palm and coconut oils, plant foods generally do not contain cholesterol. There are a few easy ways to reduce your dietary cholesterol intake. For example:

• Eat egg whites and egg-white omelets instead of whole eggs
• Eat lean meats instead of fatty meats
• Remote the skin from poultry
• Eat low-fat dairy products instead of whole-fat

Although some unalterable factors, such as age, gender and genes, can make your blood cholesterol high, diet and exercise – which you can control – also make a real difference to your cholesterol levels. For example, you can:

• Keep dietary cholesterol intake at 300 mg or less per day. This helps to keep blood cholesterol levels healthy. However, if you have high LDL cholesterol, you should keep your intake even lower than the recommended 300mg.
  
  
• Reduce your intake of saturated and trans fats. These fats stimulate the production of LDL cholesterol in your body, raising blood cholesterol levels. You can also track these in your Food and Exercise Diary.
  
  
• Increase exercise. As little as 30 minutes of exercise a few times a week will help to reduce LDL cholesterol levels and increase HDL cholesterol levels.
  
  
• Quit smoking. Smoking raises LDL cholesterol levels and puts you at greater risk for heart disease.
  
  
• Eat more fiber. Fiber helps to clean out the body’s digestive system, and in doing so it pushes LDL (bad) cholesterol through the bloodstream and eventually out of the body.
  
  
• Eat more soy. Soy protein in place of animal protein can significantly decrease high blood cholesterol levels, as well as “bad” LDL cholesterol and blood triglycerides, while at the same time maintaining “good” HDL cholesterol.
  
  
• Eat more fruits and vegetables. Fruits and vegetables are full of healthy carbohydrates that can help to lower your LDL cholesterol levels.
  
  
• Drink less coffee. If you drink six cups or more a day of unfiltered coffee, it may increase your cholesterol levels. (Filtered coffee does not have this effect).


• With medication. Occasionally, medication is required when cholesterol reaches extremely high levels. However, lifestyle changes are still equally important even when taking medication. Make sure you talk to your doctor about the risks involved with taking cholesterol-reducing medications, particularly if you plan to become pregnant.

Cholesterol is found only in foods of animal origin. Plant foods contain no cholesterol.

	Cholesterol (mg)
Milk/Yogurt: Whole, 8.5 fl oz. Low-fat (1%), 8.5 fl oz Soy Drinks	30 10 0
Cheese: Cheddar, 1 oz, 2 slices Fat-reduced, ¾ oz	30 20
Ice Cream: Regular, 1.7 oz Low-fat, 1 scoop, 1.7 oz	20 5
Eggs (chicken), 1 large, 2 oz 1 medium, 1.5 oz	210 180
Fats: Butter, 1 Tbsp Cream, 1 Tbsp Vegetable margarine and oils	45 20 0
Meat: Average all types, cooked, 3.5 oz Chicken breast, roasted, 3.5 oz	90 100
Fish: fresh or canned, 3.5 oz Crayfish/Lobster Prawns, 6 large, 2.3 oz	75 150 70
Offal: Brains, 1 set, 2.8 oz Liver, Kidneys, 3.5oz	1500 500
Fruit, Vegetables, Avocado, Nuts, Seeds, Grains	0