Cholesterol is a fat-like substance that is contained in the blood, as well as in all body cells. It is an essential component in the formation of new cells, tissues and certain hormones. The body manufactures about one thousand milligrams of cholesterol each day, which is enough for the body's essential uses of cholesterol. However, cholesterol is also contained in many foods. The average man eats five hundred milligrams and the average woman eats three hundred twenty milligrams of cholesterol daily. Both of these are above the recommended maximum of three hundred milligrams of cholesterol obtained by diet daily. Unnecessary cholesterol in the diet is of concern because of its negative impact on the body. Cholesterol is the main component of the fatty patches or plaque that develop inside arteries called atherosclerosis. Artherosclerosis of the heart and brain is the main cause of heart attacks and strokes. Blood cholesterol levels are raised by two components contained in food, saturated fat and dietary cholesterol. All sources of dietary cholesterol come from animal products like meat, whole milk, butter, cream and eggs. Saturated also come from animal products. Some plant oils like palm, palm kernel, and coconut oil are also high in saturated fat. A total blood cholesterol level below two hundred milligrams is desirable, and in the absence of other heart disease risk factors, means the risk of heart attack is relatively low. However, a total blood cholesterol between two hundred and two hundred thirty-nine doubles the risk of heart attack. It is important to know that the blood cholesterol levels and the amount of cholesterol you eat day are different. The general recommendation is that by keeping daily consumption of cholesterol to 300 milligrams or less, and intake of saturated fat to less than 10% blood cholesterol levels should fall within the recommended range of 200 milligrams or less. However, this general rule may be affected by genetic or disease factors, and therefore in some individuals, the daily cholesterol intake may need adjustment. The important goal to keep in mind is keeping the blood cholesterol level below 200 miligrams. The blood cholesterol measurement actually consists of two separate components, low density lipoproteins and high density lipoproteins. Your doctor may refer to them as LDL. LDL or low density lipoprotein is also called the bad cholesterol. It is that portion of cholesterol that deposits itself in the lining of arteries and creates fatty patches. HDL or high density lipoprotein is called the good cholesterol. It is the portion of cholesterol that actually removes plaque-forming cholesterol from the bloodstream. The amount of both good and bad cholesterol is partly determined by family history, but can be improved with exercise and a low- fat, low-cholesterol diet. Cholesterol screening is very important as early detection and treatment of high cholesterol levels can prevent its negative effects. Therefore, beginning at age twenty, blood cholesterol levels should be checked at least once every five years. If you have a family history of heart disease, your doctor may recommend more frequent testing , beginning at an earlier age. There are some things you can do to keep your cholesterol levels within healthy limits. Eat a diet of 300 mg or less cholesterol and keep your total dietary fat intake to 30% or less, with only 10% coming from saturated fat. This can be done by replacing high fat foods like fatty meats, butter and cheese, fried foods, fast foods and convenience or prepared foods, with fruits, vegetables, whole grains, lean meat and non-fat diary products. Besides cutting down on the total amount of fat intake, it is equally important that the fat you do eat is, for the most part, polyunsaturated or monounsaturated. Example of polyunsaturated fats are corn, sunflower, peanut, safflower and fish oils. An example of monounsaturated fat is olive oil. Used in small amounts, polyunsaturated and monounsaturated fats may actually stop the accumulation and progression of atherosclerosis. In addition - regular exercises can help raise HDL levels, which also fights plaque build-up and lower total cholesterol and LDL, levels.
Table of Contents Introduction
Saturated Fat Biosynthesis of Saturated Fatty Acids
LDL Cholesterol
Role of Oxidized LDL in Plaque Formation in Arterial Wall
Fat Intake Summary