According to statistics, in recent years in developed countries, the number of people with atherosclerosis, as well as those at risk, has grown significantly. In this regard, WHO has approved strict protocols on the rate of cholesterol intake per day.
In order to prevent disturbances in lipid metabolism, it is necessary to know how much cholesterol can be consumed per day, tables compiled by experts, which indicate the content of cholesterol in mg per 100 grams of product, help in this.
How Much Cholesterol in a Day, Enters the Body from Food?
Cholesterol is an integral part of many processes in our body. Most of its daily value for humans, about 80%, is produced in the liver, the rest we get from food.
For comparison, the average amount of cholesterol required for a middle-aged person can be obtained by eating only 2 egg yolks, a pound of chicken or beef, 100 grams of caviar or liver, 200 grams of shrimp. Based on this, it becomes clear that in order to control the amount of lipoproteins supplied with food, you need to correctly select dishes for your menu.
Daily Consumption Rate of Cholesterol
According to scientists, for the proper functioning of all organs, the rate of cholesterol per day is approximately 300 mg of cholesterol. However, you should not take this figure as a standard, as it can fluctuate greatly.
The daily allowance for men and women depends not only on gender, but also on age, the presence of diseases, the level of daily physical activity and many other factors.
For Normal People
For an absolutely healthy person, the daily requirement for cholesterol can be increased to 500 mg. Although sometimes experts argue that you can completely do without cholesterol, which comes from food, this is still not the case. It has a negative effect on the body not only if there is more cholesterol than necessary, but also if it is less than the norm. In this case, the central nervous system and the brain first of all suffer, which is accompanied by a constant feeling of weakness, fatigue, absent-mindedness, drowsiness, stress and other diseases.
People with High Cholesterol
For patients at risk of atherosclerosis, it is recommended to halve the daily intake of cholesterol.
A diet to normalize cholesterol involves minimizing animal fat intake. The person’s share of the diet should consist of fruits, vegetables and grains, and no more than 30% of the total food volume is allocated to fats of any origin. Most of them should be unsaturated fats, which are mainly found in fish.
Don't forget to read - Cholesterol: Symptoms, Causes and Best Methods to Lower Cholesterol Level.
Foods with The Maximum Cholesterol Content
At the first signs of a violation of lipid metabolism in the body, patients are prescribed preventive therapy, and the main role in it is played by proper nutrition, which excludes foods with a high lipid content. For people who first found themselves in such a situation at first it can be difficult to figure out which foods can be eaten and which must be discarded. For this, there are special tables for cholesterol content per 100 grams of product.
Meat by-products are considered real cholesterol bombs, and brains are the record holder for lipoprotein content, since they contain about 800-2200 mg of cholesterol. This means that by eating 100 whole grams of brain, we will exceed the permissible daily norm by 3-7 times.
The caviar of the sturgeon family is in no way inferior, the amount of cholesterol in which can vary from 2000 to 2500 mg per 100 caviar. A little less, but still a lot of cholesterol in the kidneys, cod liver and egg yolk (about 1000 mg per 100 grams), 800 mg each in duck and goose eggs, 500 mg in the kidneys.
There is a lot of cholesterol in river fish and seafood. 400 mg in horse mackerel, 300 mg in stellate sturgeon, 280 each in mackerel and carp and 220 each in herring and flounder. There is relatively less cholesterol in meat. Diet meat is chicken, duck and rabbit, they contain 80, 50 and 40 mg of cholesterol, respectively.
Among all dairy products, the most cholesterol is present in hard cheeses. Russian, Kostroma, Dutch cheeses contain from 500 to 2500 mg of cholesterol.
Also considered harmful are foods with a large amount of saturated fatty acids, most of all lipoproteins in butter, palm and coconut oils, sausages, chocolate and freshwater fish.
Despite all these figures, you need to understand that sterol is harmful to the body only in excessive quantities. It is impossible to completely abandon animal products, since thereby we deprive ourselves of a mass of useful elements that they contain in addition to bad and good lipoproteins. With proper preparation and a reasonable dosage, you can eat almost anything without exceeding the rate of fat intake.
By carefully monitoring your daily cholesterol intake, you can easily maintain normal lipid levels, maintain heart and vascular health, and significantly reduce your risk of atherosclerosis.