Cholesterol is a fatty substance produced by the liver. It performs and assists in all sorts of bodily functions, including building cell membranes, nerve protectors and brain activity. It is also important for hormone production and the metabolizing of vitamins like A, D, E and K. Without it we would not survive, yet for years we have been told to be careful about our cholesterol consumption. Now the alarm bells are no longer ringing. Experts say it could be time to stop worrying about cholesterol.
People worldwide are used to being told that cholesterol kills. Too much cholesterol can clog our arteries and lead to heart disease and stroke. The last time dietary guidelines for cholesterol were reviewed and adjusted was back in 2010. At that time, the recommended daily limit of cholesterol was set at 300 mg. Fast-forward to today – a review by an expert panel that advises the USDA says cholesterol is “not a nutrient of concern for overconsumption.” This means the cholesterol you consume from meats, eggs and dairy isn’t likely to increase your risk of heart disease or stroke.
Cholesterol and the liver – the good and the bad
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Since cholesterol doesn’t dissolve in water and does not mix well with blood, the liver packages it with protein and other compounds creating what is called lipoprotein and then releases it into the blood stream. There are three types of lipoproteins created by the liver: high-density (HDL), low-density (LDL), and very-low density (VLDL). The type of lipoprotein depends on how much protein there is in relation to fat content. LDL is considered “bad” cholesterol. It can cause hardening and narrowing of the arteries, thus leading to heart problems. HDL is “good” cholesterol because it transports the LDLs back to the liver where it gets rid of it. HDL makes up 20 percent of the cholesterol in our body. The rest of our cholesterol comes from what we eat.
Why change the cholesterol guidelines
The change in cholesterol guidelines is due to evidence from years of research and is in line with recommendations from the American Heart Association, as well as the American College of Cardiology. Reports published in the Journal of the American College of Cardiology point to lack of evidence supporting a limit on cholesterol consumption.
Eggs were once thought to be one of the worst foods for increasing cholesterol levels, but countless studies show no relation of blood cholesterol levels with bad dietary habits. For example, consumption of more than six eggs per week doesn’t seem to increase the risk of stroke.
Food that used to be off limits
Over the years, people who worried about their heart health may have been told to pay close attention to the foods below.
- Eggs
- Cheese
- Red meat
- Liver
- Pizza
- Mashed potatoes
- Shrimp
- Pastries
The advisory panel says, although you don’t have to worry about cholesterol in every single pastry, you do have to be careful of other harmful ingredients like sugar, trans-fats and saturated fats. High quality meats, low-sugar dairy products and eggs are all part of a healthy diet. Health officials don’t want people to think that the new suggested cholesterol guidelines are a licence to just eat without thinking. They still strongly suggest everything in moderation.
What might happen if you have high cholesterol
If your doctor is concerned about your “bad” cholesterol, he/she may recommend a diet that includes reducing trans-fat intake and consuming lots of fruits, vegetables and whole-grain products. Low-fat dairy, low-fat poultry, fish and legumes will also be on the menu. Sugar-sweetened drinks and red meat will be limited and so will sweet treats, like cakes and cookies.
Cholesterol is vital to human survival, but since our bodies manufacture it, we can’t just turn a blind eye to what we eat. While under the new recommendations we may not have to worry as much, we still have to remember that many factors can impact high blood cholesterol levels, including diet, obesity, age and inactivity.
There is no word yet on when the USDA might implement the new suggested cholesterol guidelines.
Related Reading:
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Sources:
http://www.prevention.com/health/ea ting-too-much-cholesterol-not-concern
http://articles.mercola.com/sites/articles/archive/2015/03/02/us-guidelines-dietary-cholesterol-limits.aspx
http://www.todaysdietitian.com/news/exclusive0515.shtml
http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp
http://www.acpinternist.org/archives/2015/06/cholesterol.htm
