Cholesterol in Foods

Cholesterol is a kind of fat found in the human blood. Our body is capable of making its own cholesterol, but we can also get it from the foods we eat like meat, potato chips, cookies, and eggs.

Cholesterol can build up inside the blood vessels of the heart. If too much cholesterol builds up, then the blood cannot flow through to the heart. This can cause heart attack.

Important Facts about Cholesterol

• Total cholesterol number should be under 200

• Find out your cholesterol number by getting a simple blood test

• Women over age 20 should have their cholesterol checked by a doctor

• Cholesterol can build up in the heart and may cause chest pains

• Most people do not show any signs of having high cholesterol

• High cholesterol can increase the chance of having heart attacks and heart disease (See Atherosclerosis, Congestive Heart Failure, Hypercholesterolemia)

Good vs. Bad Cholesterol

Not all cholesterol in our blood is harmful to our bodies. There are three kinds of blood cholesterol that we should know about: HDL or high-density lipoprotein (good cholesterol), LDL or low-density lipoprotein (bad cholesterol), and triglycerides. See the table below for more information on the three types of cholesterol and their functions.

Types of Cholesterol	Function/s to the Heart	Cholesterol Level
HDL (High-Density Lipoprotein)	-Helps keep the arteries from clogging up -Protects against Heart Disease	Good Level = 60 mg/dL or Higher
LDL (Low-Density Lipoprotein)	-Builds up and block the arteries -Helps to cause Heart Disease	Good Level   = Less than100mg/dL if you have high risk for heart disease =  Less than 130mg/dL if you are otherwise healthy
Triglycerides	Another form of fat in the blood that can raise the risk of Heart Disease	Treatment needed for levels: -Borderline High (150-199 mg/dL) -High (200 mg/dL or more)

Three (3) Ways to Lower Cholesterol

• Changes to your Diet (See Low Cholesterol Diet)

• Exercise at least 30 minutes most days

• Prescribed Medicines (if necessary)

Cholesterol Content in Foods

Cholesterol in Foods (mg per 100 g or 3 ½ oz.)
High Cholesterol Content (Approxiamte Cholesterol)
Foods	Content
Brain Egg yolk (fresh) Kidney (uncooked) Caviar or fish roe Liver Butter Sweetbread [thymus] Oyster Lobster Crab meat Shrimp Cheese (cream) Heart (uncooked)	2000 1500 375 300 300 250 250 200 200 125 125 120 15
Medium Cholesterol Content (Approximate Cholesterol)
Foods	Content
Cheese (cheddar) Lard or other animal fat Veal Whipping cream Cheese (25 – 30% fat) Beef (uncooked) Fish (steak) Fish (fillet) Lamb (uncooked) Pork Cheese spread Margarine ( 2/3 animal, 1/3 vegetables) Mutton, (flesh only, uncooked) Chicken (flesh only) Ice cream Sour cream	100 95 90 85 85 70 70 70 70 70 65 65 65 60 45 45
Low Cholesterol Content (Approximate Cholesterol)
Foods	Content
Cottage Cheese Milk fluid (whole) Milk fluid (skim) Nuts Egg white Fruits Grains Vegetables	15 22 3 0 0 0 0 0

Note: For list of Foods which are Allowed and Not Allowed for Low-Cholesterol Diet See Low-Cholesterol Diet Food Selection Guide

References:

Healing Wonders of Diet Effective Guide to Diet Therapy p.241 © 2003 Philippine Publishing House ISBN 971-581-013-6

http://www.pueblo.gsa.gov/cic_text/health/cholesterolmed/cholesterolmed.pdf FDA Office of Women’s Health 2007 Retrieved May 10, 2011