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How much cholesterol are you getting?

Posted on Sep 2nd 2007 12:02PM by Martha Edwards

Filed Under: Nutrition & Supplements

With all the focus on body weight and fat intake, we sometimes forget that cholesterol is also something that we should all be concerned about as we age. Many know that 25%-35% of their daily calorie intake should come from fat, but does anyone know what the maximum amount of cholesterol you should consume in a day is? Didn't think so. The answer is 200 mg, which is found in the yolk of just one egg.

Want to know the cholesterol levels in other items? Here's a guide courtesy of Everyday Health:

2 slices of French toast with butter = 116mg
3 oz of top sirloin beef = 76 mg
1 6-inch tuna sandwich/sub = 48 mg
1 hamburger = 29
1 slice of chocolate cake with frosting = 26 mg
1 slice of cheese pizza = 9 mg

See? Learning about cholesterol is not so bad. You don't have to cut down much -- just make sure you are getting lots of fruits and veggies and watching your portions of animal fats. And avoid those egg yolks -- one a day is the maximum you should be getting.

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Tags: beef, burger, cheese pizza, CheesePizza, chocolate cake, ChocolateCake, cholesterol, eggs, fat, hamburger, hdl, ldl, tuna sub, TunaSub

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Reader Comments (Page 1 of 1)

smdryad 9-04-2007 @ 4:17PM

The public has been misled about the risks of cholesterol, and if one really examines the research you can find that cholesterol is not a dangerous substance to consume. Damaged cholesterol is a problem, such as that found in powdered milk, powdered eggs, and meats and fats heated to high temperatures such as when food is fried. I strongly recommend reading the book Nourishing Traditions, by Sally Fallon, pages 4-20 for a thorough discussion.

Another comment about eggs. Fresh eggs offer a rich source of vitamin A and lecithin. Lecithin is important for the function of the nerves and the brain, including memory. Besides the often rancid soy lecithin, the only other good source is animal brains. (Even if you wanted to consume calf brains, you can no longer legally buy them due to the mad cow disease scare.) It is important to purchase free range eggs because allowing the chickens to feed on insects and green plants, as opposed to being fed mostly grain.

Here are some examples of what cholesterol is used for in the body:

Provides stiffness and stability of cell membranes. Cell membranes are composed of at least 50% saturated fatty acids.

Cholesterol acts as a precursor to hormones that deal with stress and protect against heart disease and cancer. It is also a precursor to the hormones testosterone, estrogen, and progesterone.

Cholesterol is a precursor to vitamin D, which is technically a hormone. In addition to food sources of vitamin D that we consume, the body produces it's own in the skin with exposure to sunlight. Many of us are deficient in vitamin D.

Cholesterol is needed for the brain to produce serotonin, which helps give us a feeling of well being. Low cholesterol has been linked to depression.

Cholesterol is important in maintaining the health of the digestive tract. Low cholesterol diets can lead to "leaky gut syndrome."

See Nourishing Traditions, page 12 for more information on the functions of cholesterol in the body.

Jen
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