Diet and Cholesterol content

Cholesterol content of Foods

S.No. Food Cholesterol (mg/100g edible portion 1 Beef 70 2 Butter 250 3 Cheese, cheddar 100 4 Cheese, cottage (paneer) 15 5 Cheese, cream 120 6 Cheese spread 65 7 Chicken, with skin 100 8 Chicken, without skin 60 9 Crab 125 10 Egg, whole 550 11 Egg, white - 12 Egg, yolk 1500 13 Fish 70 14 Ice cream 45 15 Kidney 375 16 Lamb 70 17 Liver 300 18 Lobster 200 19 Milk, whole 11 20 Milk, skim 3 21 Milk powder, whole 85 22 Mutton 65 23 Pork 70 24 Shrimp 125

How does diet affect blood cholesterol? Diets high in total fat, cholesterol and saturated fats contribute to high blood cholesterol. Both, the amount and the type of fat influence blood cholesterol. All fats are composed of either saturated or unsaturated fatty acids. Unsaturated fatty acids can be monounsaturated or polyunsaturated fatty acids. Food fats generally contain a mix of all these kinds of fatty acids. It is primarily the saturated fats that are linked to higher blood cholesterol levels. Dietary cholesterol is the cholesterol found in the food we eat. All animal food products contain some cholesterol. Dietary cholesterol seems to contribute to higher blood cholesterol when consumed in large amounts along with saturated fats. People differ in their ability to handle cholesterol in the diet because the level at which our body manufactures cholesterol also varies. Even if we do not eat any cholesterol, the liver would manufacture enough to meet the body's needs. As we increase our consumption of dietary cholesterol, our body cuts back on its own production. For most of us, this works very well. However, some people cannot adjust their internal cholesterol production with their intake of dietary cholesterol. Too much saturated fat in the diet can further compound the effects of dietary cholesterol. How can blood cholesterol be lowered through diet? The most effective way to lower blood cholesterol is to eat less saturated fat and avoid food products rich in cholesterol. Replacing saturated fatty acids with monounsaturated fatty acids and polyunsaturated fatty acids and increasing the intake of complex carbohydrates and dietary fibre can lower blood cholesterol levels. Choose foods rich in complex carbohydrates and fibre in place of high fat foods. Hints to make right food choices Avoid foods that contain a lot of cholesterol, like meats and egg yellow. Eat less fat especially saturated fats, generally obtained from animal sources. Include lots of fresh fruits and vegetables as salad in your diet. Avoid fatty and fried foods such as pakoras, puris, paranthas, samosas and cutlets. Maintain a normal body weight. Restrict the intake of sweets including sugar, barfi, gulab jamuns, ras gullas, pastries and cakes. Avoid colas and other carbonated drinks. Stop smoking. Restrict alcohol intake. Exercise regularly to keep fit. Yoga is good. Reduce stress and relax after work. Follow-up regularly with the doctor.   Weight affects body shape satisfaction A study of Canadian schoolchildren has shown a direct association between body mass index (BMI) and satisfaction with their body shape. The research shows that girls were happiest when thinnest and boys were unhappy when they were too skinny or too fat. Studies in the past have suggested a link between poor body satisfaction and a higher risk of disordered weight control behaviour such as fasting, use of laxatives and/or diet pills among teenagers.To investigate this relationship, as well as the effects of rural/urban residence, parental education and income, researchers measured the height and weight of 4254 children aged 10-11 years old and asked them how much they agreed with the statement, "I like the way I look". Overall, 7.3% of girls and 7.8% of boys reported poor body satisfaction. For normal weight, overweight and obese girls the prevalence of poor body satisfaction was 5.7%, 10.4% and 13.1%, respectively. For boys this was 7.6%, 8.4%, and 8.1%, respectively. Girls whose parents had low educational attainment and were residing in rural areas were more likely to report poor body satisfaction. The researchers noted that poor body satisfaction among males with a low BMI may reflect the cultural ideal for males to attain both muscularity and leanness; whereas, among females, thinness remains the culturally defined ideal body shape. The finding about girls from rural areas being more likely to report poor body satisfaction suggests that appearance-related pressures may be higher in rural areas, or perhaps that girls in urban areas benefit from existing programmes that may protect against this. A fruity start keeps you fit Eat fruits for breakfast - Eating fruits gives nutrition without that heavy, oily, greasy feeling that bothers you even before your day starts.     Add calcium to your diet Build up reserves of Calcium and strengthen your bones, particularly before you are 35 years old. Rich sources of Calcium include milk and milk products like cheese, paneer, dahi, lassi (buttermilk), raita, kheer and kulfi.   Add sodium to your diet Sodium is essential to the body for fluid balance, muscle contractions and nerve reactions. Since excess sodium in the diet can predispose to high blood pressure, a low sodium diet is better for health. Table salt is sodium chloride. Sodium occurs naturally in most foods and is also added to many processed foods and several over-the-counter medicines, like antacids, laxatives and aspirins. Always tired? If you always feel tired, get your haemoglobin level checked. If low, supplement your diet with rich dietary sources of iron - rice flakes, sarson ka saag, pulses and legumes.