Did you know that cholesterol is a vital element for the production of hormones, such as testosterone and estrogen, and cell membranes?  But the moment someone mentions the word cholesterol, we panic.  In fact the liver produces at least 80% of our body’s cholesterol, a combination of steroid and fat.

There are two types of cholesterol. High-density Lipoproteins (HDLs) otherwise known as the “good cholesterol” because it helps prevent atherosclerosis, stroke and heart attack. On the other hand, the “bad cholesterol”, known as Low-density Lipoproteins (LDLs) increases our risk of coronary heart disease. LDL deposits in our arterial walls can cause the formation of cholesterol plaque which can lead to atherosclerosis. LDL is produced by our body, naturally. However, familial history and our lifestyle are also some of its causative factors, contributing to further build-up.

Our goal then is to increase our HDL levels and decrease our LDL levels by keeping a healthy diet and lifestyle. Go to the gym, but if being confined in a closed space is really not your cup of tea, you can always enroll in a yoga class. But if, again, you do not possess the natural gift of equilibrium then thirty to forty-five minutes of brisk walking each day will do, other than that there’s running, cycling, dancing and more – the options are actually limitless! Most importantly, keep a nutritious and balanced diet and stay away from food that has a lot of trans-fat and saturated fat in it.

Here are some seemingly harmless foods that can raise our cholesterol (LDL) levels:

• Butter

  Butter has two cholesterol-increasing elements: saturated fat and dietary cholesterol. Over ingestion of saturated fat can lead to increased cholesterol and triglycerides, followed by the constricting of arteries and heart diseases. A tablespoon of butter alone contains 33 mg of dietary cholesterol.

  Butter’s biggest hassle is the 7.2 g of saturated fat per tablespoon. Saturated fat raises the levels of both low density lipoproteins (LDL) or bad cholesterol and high density lipoproteins (HDL) or good cholesterol. Although saturated fats increase good cholesterol, they do not increase it enough for us to justify eating it. Intakes of saturated fat are linked to an increased risk in heart ailments. The limit for saturated fats is 10-15 grams a day and butter has more than 7 g in a tablespoon.

• Cheese

  Mercola.com claims that over 12 million Americans are taking cholesterol-lowering medicines, and millions more should be taking them to lower their chance of heart illness. While one would marvel at the achievement of the invention of such drugs, it is scary to think that so many people, millions in fact, are unable to manage their cholesterol with exercise and diet alone. An article published in February of 2006 titled Don’t Say Cheeseblames cheese as one of the responsible food items that made several millions reliant on cholesterol-lowering drugs. The article went as far as to criticize cheese as the “biggest source of saturated fat”.

  Despite all these bad news regarding cheese, there seems to be some hope. Avoiding some types of cheese can cut the dangers of heart ailment, which means you can still treat yourself to a slice or two as long as you choose the type of cheese cautiously. The American Heart Association suggests consuming lesser than 300 mg of cholesterol a day. According to the chart created by USDA Nutrient Database called Cholesterol Contents of Cheese, one will see that the whole milk ricotta has to be avoided. A cup of the ricotta has 125mg of cholesterol, which is more than a third of one’s daily allowance, while a cup of regular cheese sauce has 92 mg of cholesterol. What we ought to consume instead is fat-free cream cheese, which contains only 1 mg of cholesterol a tablespoon. Low-fat cheddar and low-fat cottage cheese are other options.

• Chicken

  Yes, chicken are generally healthy and they are delectable, but we should also consider important facts. Chicken skin is fatty, so it should be avoided.  Also, pass up on eating its internal organs, liver and giblets because it contains very high amounts of cholesterol. Castrated roosters or Capons should also be avoided, since its meat is rich in fat. However, if you are already suffering from an increased level of LDL or ‘bad cholesterol’ and heart disease you should avoid chicken altogether because each 100 grams portion of this food contains at least 60 mg of cholesterol.

• Eggs

  Eggs are called the “complete food.” They have a lot of nutrients our body must have to perform properly. Unluckily, they also have cholesterol. But we can still have eggs even when we are trying to reduce our cholesterol intake.

  An egg has 231 mg of cholesterol and all of it is found in the yolk. For people with high cholesterol levels, an egg is more than enough for the suggested daily intake. For healthy people, they can have no more than 300 mg per day while for people with diabetes, high cholesterol and heart disease, 200 mg per day should be enough.

• Muffins, Pie and Donuts

  Would you like some scrumptious muffin and mouth-watering donuts to go with your unfiltered coffee? Most people would say “yes” immediately, but wait until you know the cholesterol content of such tasty treats. A piece of English muffin contains 57mg of cholesterol, while a piece of that yummy Blueberry muffin contains 17mg of cholesterol. What about pies? A slice of Lemon Meringue pie and Pecan pie (113g each) has 51 mg and 25 mg of cholesterol, respectively. Also, a Dunkin Donuts Bagel (bacon and cheese) contains a whopping 300 mg of cholesterol, enough to make your heart cough and sweat from all those fat. Remember, LDL cholesterol is hard to dispose of, so if you have a sweet-tooth, try your best to avoid the temptation or take a new route going to work, but if you can’t help it, at least do it in moderation.

• Unfiltered Coffee

  Before you jumpstart your morning with a cup-of-joe, be cautious since various types of unfiltered coffee are known to increased someone’s cholesterol level, said Dr. Michael J. Klag, Vice Dean for Clinical Study at the renowned John Hopkins University school of Medicine.  In 2001, Klag along with his colleagues performed a study about the relationship of cholesterol levels and coffee consumption.  The results of the research stated an increase in LDL levels and total cholesterol is associated with coffee consumption, if the average is at least 6 cups per day.

  The caffeine or the stimulant in the coffee is not the causative factor in increasing cholesterol levels, but the two diterpenes, namely kahweol and cafestol, which are both found in unfiltered coffee.  Several other studies have shown that if a person consumes around 60 mg of cafestol, which is an equivalent of 2 grams coffee oil and 10 cups of French press unfiltered coffee, this may increase cholesterol levels up to 20 percent.

  Individuals who like unfiltered coffee should check their cholesterol levels regularly, advised Krag.

Sources
livestrong.com
fatfreekitchen.com
cholesterol.about.com