In What Foods Are Dietary Cholesterol Found?

With heart disease becoming a health epidemic, understanding cholesterol and its impact upon our bodies is essential. We can control the amount of cholesterol in our bloodstream by knowing the cholesterol content of the foods we eat. Certain foods can reverse high blood cholesterol, while others increase it. Eating the proper amount of beneficial dietary cholesterol can determine whether we prolong our life or shorten it.

Facts

• Dietary cholesterol is found in all food sources and is divided into two types, good and bad. Cholesterol is essential for our bodies to function properly. According to dietaryfiberfood.com, our bodies make enough cholesterol to function properly.

  Eating foods high in heart healthy dietary cholesterol is the food part of a three-part program--diet, exercise and weight management--that can help you lower your cholesterol levels. Known as the TLC, for therapeutic lifestyle changes, this program is recommended by the American Heart Association, USDA and National Heart, Lung, and Blood Institute, or NHLBI.

Recommended Amounts

• According to the American Heart Association, USDA and NHLBI, saturated fats need to make up less than 7 percent of daily caloric intake. Saturated fats are mainly found in animal products and whole fat dairy foods. Your total fat intake is recommended to be between 25 and 35 percent of your daily caloric intake. Total fat intake includes trans, monounsaturated, saturated and monounsaturated fats combined.

  You need to consume less than 200 mg of cholesterol daily as part of this heart healthy lifestyle program.

Types

• There are two types of cholesterol in foods. The "good" cholesterol, high density lipoprotein, also called HDL, helps block cholesterol from being absorbed into the bloodstream. HDL is found in heart healthy high fiber and high antioxidant foods. Elevated levels of this cholesterol type are welcomed.

  According to the American Heart Association and NHLBI, "bad" cholesterol is low density lipoprotein, or LDL and is known to form harmful plaque in the arterial walls. LDL is found in foods that are high in fats. This cholesterol type needs to be decreased and/or controlled.

Foods with harmful cholesterol

• Foods high in LDL contain saturated and/or trans fats. According to the USDA and American Heart Association, these foods include red meats such as lamb, duck, beef and pork; organ meats; egg yolks; whole fat dairy products and hardened fats. Hardened fats include shortening and partially hydrogenated oils.

  Foods high in trans fat are commonly found in commercially baked foods. This category includes pies, cakes, cookies, pastries and energy bars.

Foods With Good Cholesterol

• Foods containing HDL include both high fiber and high antioxidant foods. Fiber rich foods, according to the USDA and American Heart Association, include whole grains such as oats, whole wheat, barley and quinoa; legumes including lentils, kidney and garbanzo beans; fresh fruits and vegetables; healthy oils like monosaturated and polyunsaturated varieties.

  Foods high in antioxidants include those high in Omega 3 fatty acids such as salmon and fish; avocados; sunflower seeds; flaxseeds; citrus fruits and berries.

Significance

• It is important to understand how dietary cholesterol affects our bodies. Knowing which foods contain HDL or LDL cholesterol can help us live a healthier lifestyle, decrease our dependence upon medications, improve our heart health and circulation while also decreasing our risks of ailments such as diabetes, heart disease and various forms of cancer.