What you need to know about cholesterol

Cholesterol, Vitamin D, Dieting, Calorie

Definition

Cholesterol is a soft, waxy substance found in all parts of the body. This includes the nervous system, skin, muscle, liver, intestines, and heart. It is made by the body and also obtained from animal products in the diet.

Function

Cholesterol is manufactured in the liver for normal body functions, including the production of hormones, bile acid, and vitamin D. It is transported in the blood to be used by all parts of the body.

Food Sources

In foods, cholesterol is found in eggs, dairy products, meat, and poultry. Egg yolks and organ meats (liver, kidney, sweetbread, and brain) are high in cholesterol. Fish generally contains less cholesterol than other meats, but some shellfish is high in cholesterol.
Foods of plant origin (vegetables, fruits, grains, cereals, nuts, and seeds) contain no cholesterol.
Fat content is not a good measure of cholesterol content. For example, liver and other organ meats are low in fat, but very high in cholesterol.

Side Effects

In general, you have a greater risk of developing heart disease or atherosclerosis as your level of blood cholesterol increases.

Recommendations

More than half of the adult population has blood cholesterol levels higher than the "desirable" range. High cholesterol levels often begin in childhood. Some children may be at higher risk due to a family history of high cholesterol.
In general, you want your total cholesterol to be less than 200 mg/dl, because that level carries the least risk of heart disease. When the level is above 200 mg/dl, the risk for heart disease increases.
You should also know your levels of high density lipoprotein (HDL, also known as the "good cholesterol") and low density lipoprotein (LDL, or "bad cholesterol"). Talk to your health care provider about what your cholesterol levels mean.
To lower high cholesterol levels:

Limit total fat intake to 25% to 35% of total daily calories. Less than 7% of daily calories should be from saturated fat, not more than 10% should be from polyunsaturated fat, and not more than 20% from monounsaturated fat.
Eat less than 200 milligrams (mg) of dietary cholesterol per day.
Get more fiber in your diet.
Lose weight.
Increase physical activity.

The recommendations for children's diets are similar to those of adults. It is very important that children get enough calories to support their growth and activity level, and that the child achieve and maintain a desirable body weight
The following two sample menus provide examples of an average American diet and a low-fat diet.

Average American Diet

breakfast

1 egg scrambled in 1 teaspoon of butter
2 slices of white toast
1 teaspoon of butter
1/2 cup of apple juice

snack

1 cake donut

lunch

white bread
1 teaspoon of mayonnaise
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