The human body naturally produces cholesterol and it is also found in meat, fish, and poultry. It is a fatty substance that travels through the bloodstream. Recent research shows that dietary cholesterol itself is not harmful as it does not contribute to high levels of blood cholesterol. The human body needs cholesterol to help build cells and help produce specific hormones. Proteins, sugars, and fats are the key elements of manufacturing cholesterol in human bodies. According to the physicians, the daily intake of cholesterol in the diet should be limited to less than 300 milligrams (mg). However, the food consumed needs to be in accordance with keeping cholesterol levels in a healthy range. The consumption of saturated fats, trans fats, and added sugars should be reduced as they are harmful for health. Food items rich in cholesterol are known to have high levels of saturated fats and must be monitored. Fat in adults contributes up to 20% – 35% of the total calories, which implies about 44 -77 grams of fat daily if 2000 calories are consumed.
The total fat consumed must be reduced to 30% or less, saturated fats consumption must be reduced to 10% or less, and cholesterol consumption should be reduced to 250 mg or less per day. The fat and cholesterol intake can be significantly reduced by adding lean meats, fish, chicken, and milk products in the diet. In addition, consumption of legumes, cereals, fruits, and vegetables must be increased and that of egg yolk, oily, fried and other fatty foods should be limited in the daily diets. This dietary guidelines are suggested to the Americans also.
Cholesterol is a waxy natural substance generated by our body. These are primarily found in animal-based foods. Cholesterol moves in our body through the bloodstream. The foods which have more cholesterol also have more saturated fats in them. Cholesterol helps in the production of certain hormones and builds the cells. It is not harmful to the body, but it can lead to severe health hazards when taken in large amounts. Cholesterol required for the metabolism is produced by the liver and the intestines from proteins, sugars, and fats. When more saturated fats are consumed, the liver starts producing bad cholesterol, which accumulates in the artery leading to the clogging of the artery. The above image shows the four phases in the clogging of the arteries. Therefore, researchers suggest avoiding trans-fat and restricting the saturated fat to up to 10% or less of the total calorie consumption. Excessive sugar intake can also increase cholesterol levels. It also increases the risk of cardiovascular diseases. Cholesterol is more in butter, meat, seafood, dairy products, and egg yolks, whereas fruits, grains, vegetables, and nuts lack cholesterol.
Usually, a footnote over the label tells how much each listed nutritional item should be aimed for a 2,000 or 2,500 calorie per day diet. Thus, knowing that what and where to look for on the food packages is an essential step in keeping the cholesterol levels low and maintaining a healthy heart. The total fat consumed must be reduced to 30% or less, saturated fats consumption must be reduced to 10% or less, and cholesterol consumption should be reduced to 250 mg or less per day. The fat and cholesterol intake can be significantly reduced by adding lean meats, fish, chicken, and milk products in the diet. In addition, consumption of legumes, cereals, fruits, and vegetables must be increased and that of egg yolk, oily, fried and other fatty foods should be limited in the daily diets.
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