I want to talk about cholesterol because there is a lot of confusion out there.
Cholesterol is a fatty substance, which is produced by the liver. It’s an important substance because our bodies need cholesterol in order to function properly. So, some cholesterol is good; too much cholesterol is not.
There are two main types of cholesterol—LDL (think LEAST DESIRABLE) and HDL (think HIGHLY DESIRABLE). There is a link between LDL cholesterol and saturated fat. Remember—saturated fat comes from animal sources and stays solid at room temperature. (The white band of fat on steak, cheese, butter, the speaks of fat in salami, etc) Fat digestion is a bit tricky because fat molecules don’t mix well into our blood stream. (Think about trying to mix oil and water—they don’t mix!) So in order for fat to be transported to our cells they need special transporters or carriers. That’s where LDL comes in—it stands for low-density lipoprotein CARRIERS. So the more saturated fat we take in, the more low-density lipoprotein carriers we make to transport the fat. When there is an excess of LDL cholesterol it sticks to our arteries. However, there is good news: If you decrease your saturated fat intake by 1%, you will lower your LDL cholesterol by 2%. You can now see the connection.
HDL cholesterol is extremely beneficial to us. These carriers are like street sweepers. They go out and pick up the excess, harmful LDL cholesterol that’s clogging our arteries. They bring the excess back to liver where it gets re-cycled. That’s why an elevated HDL level is heart protective. Unfortunately, there is no magic formula to raise HDL cholesterol. Studies have shown that exercise helps as well as moderate red wine drinking.
We also take in cholesterol via our diets. Only animal products contain dietary cholesterol. (Fatty meats, eggs, liver, cheese, butter, shellfish) The American Heart Association wants us to limit our dietary cholesterol to less than 300 mg a day if we are healthy. Most people worry about eating eggs because of the cholesterol. One large egg has about 186 mg. So, if you are careful with other animal products in your diet, there is no reason why you can’t have 1 whole egg per day. If there is cardiovascular disease, diabetes, or high LDL cholesterol, we should limit our intake to less than 200 mg day.
I hope this clears up some of the cholesterol confusion!