Cholestrol

     Cholesterol is essential for human life. It builds and repairs cells, it is used to produce sex hormones like estrogen and testosterone, it is converted to bile acids to help you digest food and it is found in large amounts in brain and nerve tissue. The liver produces enough cholesterol to satisfy these functions. Concerns associated with cholesterol starts when intake from foods like meat, particularly organ meats like liver and kidney, eggs, dairy and other "animal" food sources exceed recommended levels.Cholesterol is not present in plant foods like fruits, vegetables or vegetable oils.
     Cholesterol can't just float loose in the water-based bloodstream. Instead, it is transported in special protein packages called lipoproteins. A typical lipoprotein contains triglycerides (another type of blood fat) and cholesterol in the center, surrounded by phospholipids and water-soluble proteins on the outer surface to help the lipids move through the watery fluids of the blood. The four types of lipoproteins differ from one another in their content of protein, triglycerides and cholesterol.
     Two types of cholesterol--high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol--have become quite familiar to most people concerned with the health of their heart and blood vessels.
     HDL cholesterol is the "good" cholesterol because high concentrations in the blood are associated with a low risk of heart attack. HDL contains more protein than triglycerides or cholesterol and helps remove cholesterol from artery walls. HDL carries cholesterol from body cells to the liver, either to be reused, converted to bile acids or disposed of in the bile.
LDL cholesterol is the "bad" cholesterol that's associated with a higher risk of heart disease. LDL becomes oxidized and deposits in the walls of arteries to initiate the condition known as "atherosclerosis," or hardening of the arteries. This condition causes 500,000 heart attacks each year. Others risk factors that may contribute to atherosclerosis are a family history of the disease, age, male sex, cigarette smoking, hypertension and diabetes mellitus.
     When you get a blood test for cholesterol levels, your doctor may also check your levels of total, HDL and LDL cholesterol and triglycerides. This table provides a guide to interpreting cholesterol levels, based on guidelines recently issued by the National Cholesterol Education Program Expert Panel.
 
LDL Cholesterol
 Less than 100  Optimal
 100 to 129  Near optimal
 130 to 159  Borderline high
 160 to 189  High
 190 or greater  Very high
Total Cholesterol
 Less than 200  Desirable
 200 to 239  Borderline high
 240 or greater  High
HDL Cholesterol
 Less than 40  Low
 60 or greater  High
Triglycerides
 Less than 150  Optimal
 


To reduce both cholesterol and fat in your diet, eat no more than three servings of meat each week. And when you do, choose lean cuts such as tenderloin, flank, top round, eye of round and top sirloin. Remove all visible fat before cooking. Remove poultry skin before cooking and focus on having more fish, such as salmon, bluefish and catfish, which are high in polyunsaturated fats and low in total fat. Some shellfish, such as shrimp, are low in fat but rich in cholesterol and should be eaten sparingly by those with high cholesterol. Also, choose lowfat milk and cheese, and lowfat versions of commonly used foods, such as mayonnaise and salad dressings. Eggs are nutritious, but rich in cholesterol: Just 1-1/3 yolks contain the total daily cholesterol intake recommended by the American Heart Association. The current and general dietary recommendations is to limit total fat intake to 30 percent or less, saturated fat to less than 10 percent of calorie intake and cholesterol to less than 300 mg per day. For individuals with elevated levels of blood lipids, saturated fate intake should be less than 7 percent of calories and cholesterol intake less than 200 mg per day. Cholesterol can be both good and bad, so it's important to learn what cholesterol is, how it affects your health and how to manage your blood cholesterol levels.
Understanding the facts about cholesterol will help you take better care of your heart and live a healthier life, reducing your risk for heart attack and stroke. To control your cholesterol, get a cholesterol screening, eat foods low in saturated fat and cholesterol, maintain a healthy weight, exercise regularly and follow all your healthcare professional's recommendations.