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| Cholesterol |
The Complete Guide to Cholesterol and the Importance of Healthy Lifestyle Choices
Introduction: What is Cholesterol and Why Does it Matter?
Cholesterol is a fatty substance that is produced in the liver and circulates in the blood. It has many functions including transporting fat to different parts of the body, regulating blood clotting, and providing feedback to the brain about how much fat and sugar is in the bloodstream.
Cholesterol levels can be high for many reasons. One way that cholesterol levels may be high is through a diet high in saturated fats and trans-fats. Other common causes of high cholesterol are genetics, medication use, or an underactive thyroid gland. A healthy lifestyle can help lower cholesterol levels by reducing stress, getting enough sleep, eating a balanced diet with plenty of fruits and vegetables, exercising regularly, not smoking or drinking alcohol excessively.
Dietary Guidelines for Healthy Cholesterol Levels
The Dietary Guidelines for Americans recommend that adults consume fewer than 300 mg/day of cholesterol. However, not everyone should adhere to this rule.
The American Heart Association recommends that adults with a history of heart disease or stroke should be under 200 mg/day. This is because cholesterol can clog the arteries and cause a heart attack or stroke. Additionally, people with diabetes or high blood pressure should also try to keep their cholesterol levels low.
People who have high cholesterol should try to limit foods with added sugars and saturated fats such as butter, cheese, and red meat. Instead they should focus on eating whole grains such as oats, brown rice, barley and quinoa; fruits and vegetables; non-fat dairy products; and lean meats such as turkey breast, fish like salmon and trout,
Health Benefits of Eating a Low-Cholesterol Diet Versus a High-Cholesterolemic Diet
A low-cholesterol diet is generally recommended for people who have high levels of cholesterol, or those who are at risk for developing high cholesterol.
The benefits of eating a low-cholesterol diet include reduced risk for heart disease and stroke, lower risk for gallstones, and reduced inflammation.
A high-cholesterolemic diet is generally recommended to those that have low levels of cholesterol and are not at risk for developing high cholesterol. The benefits of eating a high-cholesterolemic diet include increased weight loss and improved insulin sensitivity.
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