Identify The Sources of Cholesterol In Your Diet

Posted in: Nutrition Planning  on Thursday, November 23, 2017

Here at Max Muscle Rocky Mountain we often stress the importance of balance. Balance is crucial to all areas of health and wellness, especially diet. Carbohydrates are not bad but too many are. The same goes for cholesterol. A normal amount of cholesterol is no big deal, in fact, it is an essential substance for the body. However, if concentrations get too high, cholesterol becomes a silent threat to our health.

What Is Cholesterol?

Cholesterol is a waxy substance naturally found in certain foods and is also manufactured in the body. Cholesterol is responsible for the production of bile, certain hormones and vitamin D in the body. Increased levels of cholesterol lead to an unhealthy buildup of fat deposits in the arteries of the heart and obstruct blood flow to the heart.

What Raises Cholesterol?

Dietary cholesterol, saturated and trans fat elevate cholesterol levels and increase one's risk of coronary heart disease and stroke.

How Much Is Cholesterol Okay?

The Department of Agriculture suggests that a healthy individual consume no more than 300mg of dietary cholesterol a day. Keep in mind that roughly 10% of our daily calories come from saturated fat.

Sources of Cholesterol

  • Eggs & Oils

One of the highest sources of dietary cholesterol in egg yolks and oils that are high in saturated and trans fats, like coconut oil. Try substituting egg yolks for egg whites and olive oil when cooking.

  • Meat & Poultry

A single serving of meat can contain as much as 70 milligrams of cholesterol. Reduce your cholesterol by removing any skin from poultry and replacing red meat with fish!

  • Dairy Products

Dairy products like cheese, milk and ice cream are primary sources of cholesterol and saturated fat. One cup of milk contains 12% of our suggested daily intake of cholesterol. Replace whole milk with low fat and indulge in frozen yogurt instead of ice cream.

  • Processed Foods

There is nothing beneficial about processed foods. All processed foods are high in trans fat, which increases the bad cholesterol and decreasing the good cholesterol. That being said, eliminate all trans fat from your diet if you can.