The Dietary
Guidelines Advisory Committee plans to drop limits on dietary cholesterol
intake when it issues its 2015 update of the Dietary Guidelines for Americans
(DGA). A draft report of the guidelines
reportedly no longer regards dietary cholesterol as a “nutrient of concern”. This is a
marked change from the 2010 DGA which advised Americans limiting daily dietary
cholesterol to less than 300 mg a day.
Cholesterol is a waxy substance produced by the body which uses it to create hormones, produce bile acids for digestion, make vitamin D and
maintain healthy cell walls. Advice to
limit dietary cholesterol dates back 50 years. However newer research
indicates that healthy human bodies control the amount of cholesterol in the
bloodstream, and can detect and adjust its natural cholesterol production if
dietary cholesterol increases or decreases.
It also appears that the body can excrete unneeded dietary cholesterol,
especially if individuals consume adequate dietary fiber. Experts still caution diabetics and others at
high risk for heart disease to be mindful of cholesterol intake because dietary
cholesterol likely still has a modest effect on blood cholesterol.
Recommendations to limit saturated (the fats found in meat,
chicken skin, and dairy) and completely avoid trans fats (artificial fats used
to manufacture baked goods, frosting, and spreads) are still in place. During digestion, these are absorbed into the
bloodstream and transported to the liver, where they are converted into
"bad" LDL cholesterol and ample evidence links higher “bad”
cholesterol to formation of arterial plaques that can impede the flow of blood
and contribute to heart attacks or strokes.
Most foods that are high in cholesterol are also high in saturated
fats. However, some foods that are high
in cholesterol are not high in saturated fats.
These include egg yokes, shellfish, and liver.
What to do: The official recommendations have not been
finalized but it appears dietary cholesterol is not a major driver of blood
cholesterol among most people. So, even
though cholesterol is still in bold on the nutrition facts labels, focus your
gaze more on the amount of saturated and trans fat listed right above
cholesterol. To control your blood
cholesterol eat a healthy diet rich in plant-derived fats (i.e. olive oil,
nuts, avocado), fruits and vegetables, whole grains, and lean proteins. Emphasize foods high in soluble fiber such as
beans, oats, barley, and gummier fruits and vegetables including avocado, okra,
plums, apples, oranges, green beans, and carrots. Control your weight, exercise regularly, and
take cholesterol lowering medicine as prescribed by your provider.
Adapted from articles available at:
http://www.nlm.nih.gov/medlineplus/news/fullstory_150870.html
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