Cholesterol

Keep Dietary Cholesterol Below 300 Milligrams per Day

Remember: Only animal foods contain cholesterol. Plant foods do not contain cholesterol.

Cholesterol is an essential component to health. Our bodies, however, make all the cholesterol we need. Therefore, it is not necessary to consume any cholesterol. Unless you are a vegan (someone who does not eat any animal products), you will consume cholesterol from the meat, poultry, fish, and dairy products that you eat.

The important thing is to keep your total cholesterol intake below 300 mg per day. This is because excess cholesterol can build up in the vessels that supply blood and oxygen to the heart and brain. When this happens, the space through which blood can flow is restricted which can result in high blood pressure, a heart attack, or stroke.

Lowering cholesterol is a combination of diet (limiting saturated fat, including healthy poly- and mono-unsaturated fats, and increasing fruits, vegetables, cereal fiber, fish, and lean meats) and regular physical activity.

CHOOSE LEAN SOURCES OF PROTEIN

Select leanest cuts of meat.
Trim all fat and remove skin from poultry.
Prepare with little or no added fat.
Choose lean luncheon meats.
Eat fish and beans often.
Select omega-3 fatty acid rich fish more often.
Include nuts in snacks, salads, and main dishes.