Cholesterol
You mostly hear how bad it is, but cholesterol provides the starting material for the synthesis of sex hormones, adrenal hormones, vitamin D, and bile. The liver makes cholesterol, and there is no need for additional dietary sources. In excess, cholesterol deposits itself on the walls of the arteries, which can interfere with blood flow.
Cholesterol is found in food products that come from animals, such as meat, fish, poultry, eggs, and dairy products. It is recommended that less than 300 milligrams be consumed per day.
A blood profile will report total cholesterol, with numbers also given for HDL and LDL cholesterol. These are cholesterol designations that refer to the type of protein carriers involved in the transport of cholesterol in blood.
Lots of foods have cholesterol. For example: one cup of cheddar cheese has 119 mg, one egg has 212 mg, 3/4 cup of coffee has 24 mg, 1 medium ground-beef patty has 74 mg, and one cup of ice cream has 25–145 mg.
HDL: High Density Lipoprotein (The Good Guys)
HDL collects cholesterol residues and transports them to the liver for reprocessing and excretion. High levels of HDL work to keep the arteries clear of deposits and reduce the risk of coronary artery disease. The best way to elevate HDL cholesterol is through exercise; some research suggests that reducing body fat will also elevate HDL.
LDL: Low Density Lipoprotein (The Bad Guys)
LDL brings cholesterol into the bloodstream to be used for cell building, but it can leave residues of cholesterol on artery walls. Eating foods high in saturated fat stimulates the liver to produce cholesterol, so reducing saturated fat intake is as important as reducing dietary cholesterol.
