The best rule to follow with cholesterol is the less of it, the better. Like fat, some cholesterol is necessary for good health, for it is a vital component of cell membranes, nerves, and hormones. But, unlike fat, our liver produces all we require; we don’t need any cholesterol at all in our diet.
Nevertheless, we get plenty. Many common foods contain cholesterol, some much more than others. Remember this: Because cholesterol is made by the liver, only animal products contain cholesterol. It is not a problem in peanut butter, margarine, or vegetable oil. Cholesterol is most abundant in eggs and organ meats (after all, cholesterol is made in the liver), but some cholesterol is found in all animal products. Even seafood, particularly shrimp, contains some cholesterol, though with its low saturated fat content, shrimp is no longer considered as “forbidden” as it was in the past.
Some people seem more sensitive to high intakes of dietary cholesterol than others. For everyone, however, experts recommend an intake of no more than 300 milligrams of cholesterol per day. Current daily intakes average about 370 milligrams, with women averaging a bit less.
As for recommended levels of blood cholesterol, the National Cholesterol Education Program (NCEP) has established guidelines to help identify those at risk of cardiovascular disease based on their blood levels of total and LDL cholesterol. Total blood cholesterol is actually made up of two components: lowdensity lipoprotein (LDL) and highdensity lipoprotein (HDL). The more abundant form is LDL cholesterol. Excessive levels of LDL are associated with increased risk of cardiovascular disease.
High levels of HDL, on the other hand, tend to prevent the disease. So, the lower your total and LDL cholesterol and the higher your HDL cholesterol, the better. According to NCEP guidelines, a desirable total blood cholesterol level is less than 200 milligrams per deciliter of blood; a desirable LDL level, less than 130 milligrams per deciliter. Your HDL cholesterol level should exceed 35 milligrams per deciliter. If your HDL is greater than 60, you’re lucky—you have a negative risk factor for cardiovascular disease.
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