Oatmeal Diet Plan - Types of Cholesterol
Cholesterol found in cells and bloodstreams, facilitates the production of hormones and cell membranes, and is a necessary for the body. The liver produces approximately 1,000 milligrams of cholesterol each day, and is obtained through products such as dairy products, eggs, fish, meat, poultry, and seafood.
LDL, Low-density lipoprotein, known as bad cholesterol, carries approximately ? to ¾ of the blood cholesterol. Excessive amounts of LDL may cause atherosclerosis, the clogging of arteries. These clots block blood flow, triggering strokes and heart attacks. The average amount of LDL in the body should be under 100mg/dL.
HDL, High-density lipoprotein, known as good cholesterol, carries approximately ? to ¼ of the blood cholesterol. Higher quantities of HDL, above 60mg/dL, eliminate HDL buildup in arteries, and reduce the potential for heart disease and stroke.
To keep cholesterol levels low, one should pass up fried foods and eat no more than 3 eggs each week. Reduce the amount of red meat. Consume low-fat dairy products as well as whole, unprocessed grains. All fruits and vegetables, with the exception of coconuts and avocados, have low amounts of saturated fat.
There are 4 sources of cholesterol:
- Saturated fats, such as butter and the white fat that is found in meats, will increase one's cholesterol level. It is solid at room temperature.
- Unsaturated fats, such as olive and vegetable oils, remain in liquid form at room temperature.
- Polyunsaturated fats, found in corn, safflower, soy, and sunflower oils, reduce both LDL and HDL levels.
- Monounsaturated fats, which come from canola, olive, and peanut oils, are the most beneficial in reducing LDL without affecting HDL.
Saturated and trans fat intake should be limited. One's daily fat intake should not be more than 30% of one's daily caloric intake. Since the liver makes enough cholesterol, consumption of cholesterol-laden foods is unnecessary. The cholesterol intake should not exceed 300mg each day.
A cholesterol test involves fasting for 8 to 10 hours before blood is drawn and analyzed. Add the LDL cholesterol and HDL cholesterol together to get the total amount of cholesterol. If your test results show high cholesterol, more than 200mg/dL, a lifestyle adjustments such as a healthy diet and regular exercise should reduce cholesterol to a normal level.