Cholesterol - All you need to Know!

[PART 2]

What is cholesterol?
It is a waxy, fat-like substance.

What foods contain cholesterol?
Foods of animal origin are the ONLY foods that contain cholesterol.
Foods of plant origin, even those naturally containing fat, DO NOT
contain cholesterol.

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Cholesterol in food:
There are a number of factors that affect your blood cholesterol
level. One factor, is a diet high in dietary cholesterol.
Moderation is advised to keep cholesterol levels in check. The
American Heart Association and the National Cholesterol Education
Program recommend that you consume 300 mg of cholesterol or less
per day.

As stated above, foods of animal origin are the ONLY foods that
contain cholesterol. Foods of plant origin, even those naturally
containing fat, DO NOT contain cholesterol. Are certain foods of
animal origin higher in cholesterol than others? Yes.

Not many people enjoy eating organ meats, such as liver. If you
are someone who does, you should know that organ meats are high
in cholesterol, 270 mg per 3-ounce serving of liver. While liver
is nutritious, if you are at risk for heart disease then you need
to limit your intake.

Egg yolks have gotten a bad rap in the past. Why? It is because
egg yolks are high in cholesterol, 215 mg per yolk. The yolk is
definitely nutritious, its purpose is to provide nutrients for a
chick embryo to develop. Unfortunately, it contains too much
cholesterol to eat it as you please. You should limit the number
of yolks you eat to 3 or less per week. What about the whites?
Eat as many whites as you like. The white part of an egg contains
no cholesterol and is a rich, complete source of protein.

To limit the number of egg yolks, you can substitute 2 egg whites
for one whole egg when baking. For example, a recipe calls for
2 eggs. You could either use 1 whole egg plus 2 egg whites OR
4 egg whites. By doing this simple substitution, you will decrease
the cholesterol content. Another option is to use an egg substitute,
check label for egg equivalent.

As for meats, look for leaner cuts of meat, fish, and poultry. Cut
away excess fat before cooking. Choose low-fat dairy products. By
following these steps, you will not be able to eliminate all the
cholesterol but you are taking important steps towards healthy eating.

Read food labels for foods low in cholesterol or foods that are
cholesterol free. How do you know if a product is low in cholesterol?
Here are the food label requirements (government regulated):

Label claim: Per Serving:
Cholesterol Free - Less than 2 mg cholesterol and
Less than or equal to 2 g of saturated fat
Low Cholesterol - Less than or equal to 20 mg cholesterol and
Less than or equal to 2 g of saturated fat
Reduced OR Less - At least 25% less cholesterol than the original
Cholesterol and Less than or equal to 2 g of saturated fat

The above shows requirements for saturated fat. This is because blood
cholesterol levels are significantly affected by dietary saturated fat
intake. Cholesterol and saturated fat usually are found in the same
foods, thus sometimes get confused. In animal products, both the lean
portion (flesh or muscle) and the fatty tissue contain cholesterol.
This is why some low-fat foods (animal) can be relatively high in
cholesterol. Foods such as shellfish and organ meats are high in
cholesterol yet low in saturated fat.

For more nutrition label information, check out:
Link:
http://yourtotalhealth.ivillage.com/nutrition-labels-claims.html%3FpageNum=4


There is a lot of information to share on cholesterol. This is the second
newsletter of 4 on the topic. Please look for the next 2 issues to come out
1 per week over the couple of weeks. If you miss an issue, refer to the
archives.
After all 4 have run, the article in full will be posted at:
www.nutractive.com/articles.html
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Written by: Laura S. Garrett, RD
-- Registered Dietitian & ACE Certified Personal Trainer
-- Keep Laura's advice at your fingertips, wherever you and your cell
phone go with "Text ur R.D." -- Learn more at:
www.NutrActive.com