You actually don’t need to eat foods that contain cholesterol-your body can produce all the cholesterol it needs from the many metabolic processes it is involved in.
Cholesterol is a white, insoluble, waxy type of fat that is found naturally in many foods. It is also found in the human body as it is made by the liver and carried in the blood. It is important to note that approximately 75% - 80% of the body’s cholesterol is produced by the body-the remaining 20% - 25% of the body’s cholesterol comes from dietary cholesterol. Ideally, when we eat more cholesterol the body makes less and vice versa. High cholesterol foods are usually high in saturated fat and that’s what we don’t want to consume! Plant foods do not contain cholesterol…and that includes avocados, nuts and seeds! WHAT IS THE ROLE OF CHOLESTEROL? Cholesterol facilitates the absorption of dietary fats into the intestine and is essential for the healthy functioning of the brain-25% of the body’s cholesterol is found in the brain - if brain cholesterol becomes too low, then mood, memory and learning come to a screeching halt! HOW IS CHOLESTEROL TRANSPORTED AROUND THE BODY? Cholesterol is transported around the body in the blood inside small particles of lipids (fat)and proteins - these transport particles are called lipoproteins. The majority of the body’s cholesterol is transported to and then stored in the membranes of our cells. Once inside these membranes these particles are broken down and cholesterol is released and then integrated as part of the cell. Excess cholesterol can cause cell membranes to become too rigid. Excess cholesterol is excreted through our bile. On average, our bodies contain a total of 150 grams of cholesterol-of that amount, 7 grams is found in our blood serum (the clear, protein-rich, amber-coloured fluid which separates out after blood coagulates).
Interesting fact: The transportation process of cholesterol is necessary for humans, animals and plants. It is interesting to note that little is really known about cholesterol’s incorporation into the cells once these particles are broken down. Interest in this area is growing enormously as there is pharmaceutical interest in working on regulating this process and working with existing drugs that regulate cholesterol uptake from food. EGGS AND SEAFOOD: SHOULD WE OR SHOULDN’T WE? At first we were told to limit our egg intake due to their high cholesterol content. Then we were told that their benefits were so good we should eat one daily. What does the latest research say? A single egg yolk contains 200-250mg of cholesterol - this is close to the upper RDI (recommended daily intake) of 300mg. A healthy individual with normal blood cholesterol levels can safely eat 1-3 eggs every day with no consequence on their LDL, HDL or total cholesterol levels. Yes, eggs do contain relatively high amounts of dietary cholesterol, but they also contain phosphatidylcholine – a source of choline that inhibits absorption of cholesterol by the intestines and enhances the body’s metabolism of cholesterol. Therefore the cholesterol in eggs doesn’t impact cholesterol levels. Eat eggs with accompaniments such as spinach, avocados, mushrooms, tomatoes and grain sourdough bread rather than cheese, bacon, potatoes and white bread. The Heart Foundation states “eggs are a complete source of protein, vitamin A, E and B12, selenium, choline, iron and cholesterol. However, the cholesterol in eggs has a minimal effect on blood cholesterol. Eggs neither increase nor decrease the risk of heart disease in most people.” Prawns and seafood are low in saturated fat - they contain wonderful omega-3 fatty acids and some cholesterol. Avoid fried and battered seafood-fresh, grilled and baked is best. CHOLESTEROL AFTER MENOPAUSE A study of over 100,000 women has revealed that post-menopausal women have higher cholesterol levels than premenopausal women. On average, LDL was higher than recommended levels for post-menopausal women, putting these women at risk of heart disease or stroke. Further research is required to determine why this change in LDL. Oestrogen keeps HDL at a good level until around age 55, after that age this benefit drops offs and total cholesterol starts to rise.
Interesting fact: TheJournal of American Geriatrics Society has reported that a team of researchers in China found that with the elderly, having a high triglyceride level (fat in your blood) “was linked to a lower risk of cognitive decline, less of a reduction in the ability to perform daily tasks, less frailty, and a lower risk for death.” The role of cholesterol is truly fascinating!
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