There are daily reports of the dangers of high blood cholesterol.
Cholesterol is a wax-like substance that exists in all animals including humans. There is no cholesterol in vegetables or fruits. Of all of the animal products that we consume, egg yolks, on a weight basis, contain the highest levels of cholesterol, about 210 mg per yolk. On average males consume about 350 mg/day and females about 280 mg.
You need not eat animal products to have high blood cholesterol levels; even some vegetarians have this problem. Our liver takes the fat that is absorbed from our diet and produces about 2-3 grams of cholesterol on a daily basis. Although unsaturated fats can be converted to cholesterol, saturated and trans fats are the preferred starting materials. This is why it is important to reduce saturated and trans fat consumption, in order to reduce blood cholesterol levels.
Cholesterol does not dissolve in water (blood) because it is a fat. In order for the cholesterol to be transported in the blood stream it must be bound into complexes with special carrier proteins called lipoproteins. The amount and proportion of protein in these complexes impart different properties to the complexes. These different properties have lead scientists to refer to the complexes as very-low-density lipoprotein cholesterol (VLDL); low-density-lipoprotein cholesterol (LDL or bad cholesterol) and high-density-lipoprotein cholesterol (HDL or good cholesterol). Blood total cholesterol is the sum of the cholesterol from all of these fractions.
The LDL and HDL cholesterol play significant roles in our health, so these 2 fractions are commonly measured. LDL is referred to as the “bad” cholesterol because it is associated with cardiovascular disease. HDL is often called the “good” cholesterol as it has protective effects. It is easy to remember: low-density lipoprotein (LDL) should be low and high-density-lipoprotein (HDL) should be high.
Ideally, you need to keep your total cholesterol level below 200 mg/deciliter (dL) and LDL below 100 mg/dL. Your HDL should be over 40 mg/dL for men and above 50 mg/dL for women.
Another important number is the total to HDL cholesterol ratio. This ratio should be kept as low as possible but no higher than 4.0. For example if your total cholesterol is 190 mg/dL and HDL is 60 mg/dL, then your ratio is 190÷60=3.17, which would be considered to be “low risk”.
The strongest determinant of blood cholesterol levels is your genetics. If your parents had high cholesterol levels the chances are that you too will have high cholesterol as well.
Unfortunately, there is nothing that we can do alter our genetics, so we need to use diet to reduce total cholesterol levels. When dietary approaches fail, pharmaceutical agents will be required.
The dietary factor that plays the most important role in cholesterol levels is fat intake, especially saturated fat. Reducing your saturated fat intake is more important than reducing your cholesterol intake because most of your circulating cholesterol is manufactured by your liver from the fat and not the cholesterol that you eat. Before you cut into your next steak, be sure to cut off all of the visible fat because that is where the saturated fats are stored.
Another factor is dietary fiber intake. Dietary fiber will decrease the absorption of cholesterol in foods and increase the conversion of cholesterol to bile (a necessary aid in fat digestion), consequently reducing blood cholesterol levels. The absolute best fiber for reducing dietary fat absorption is MiraFit. By taking 6 tablets per day, 2 per fat containing meal, you can remove 54 grams of fat from your diet.
You may recall that egg yolk is considered to be a major source of dietary cholesterol; historically we were told to eat no more than 1 or 2 per week. Times have changed. Due to a change in chicken feed, egg yolks now contain less cholesterol than before (210 vs. 280 mg). As well, recent research has demonstrated that if you do not have genetic predisposition for high cholesterol levels, then there is no harm in consuming one whole egg a day. Keep in mind that there are many more important nutrients stored in egg yolk than in white, including all of the important vitamins and minerals, antioxidants and omega-3 fatty acids.