Dietary cholesterol is no longer considered a nutrient of concern for over consumption.
Early this year, the Dietary Guidelines Advisory Committee report concluded: “Available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol. Dietary cholesterol is not considered a nutrient of concern for over consumption.
Dr. Steven Nissen, chairman of cardiovascular medicine at the Cleveland Clinic, told CNN: “The idea we need to limit saturated fat and cholesterol shifted Americans from a well-balanced diet to high-sugar diets, which made people eat more and get fatter.”
The reality, according to him, is that only 15% of circulating cholesterol in the blood comes from what you eat. The other 85% comes from the liver. “So if you go on a diet,” he says, “you’re not changing your cholesterol very much.”
So how much do you know about cholesterol?
Cholesterol is a fat like waxy substance found in our cells. It plays an important role in multiple functions of our body and health. Cholesterol creates and maintains human cells membrane; produces the male (testosterone) and female (estrogen) hormones; bile (aids in digestion and vitamins absorption) and vitamin D production (helps in calcium absorption).
Egg – part of a healthy and balanced diet
A common misconception is that eggs have high cholesterol and should be avoided. Eggs can form part of one’s healthy and balanced diet. This was not the case for the past 40 years as egg was notoriously linked to higher risk of cardiovascular diseases.
In line with a healthy diet, egg should preferably be boiled, poached or lightly pan fried and served with reasonable portion of vegetables and wholemeal carbohydrates. Balanced diets mean having the occasional sausages and bacon as well. Eggs are known to be a good source of protein, rich in eye-beneficial lutein and zeaxanthin, and many other nutrients. Did you know that one large egg yields only 80 kcal?
The preferred eating habits
Medical research has concluded that dietary cholesterol (food intake) does not adversely affect one’s serum cholesterol (made by our own body). The latter comprises of up to 85% of total cholesterol found in our body. However, it is still important to take a hard look at the remaining 15% of so called circulating cholesterol as it can be affected somewhat by one’s dietary habits. This is the reason why one must practice moderation and variety in food choices. Excessive intake of sugar, trans fat and saturated fats may still increase the possibility of having the condition of high cholesterol.
Sugar, spice and everything nice
Sugar is found in either naturally occurring sugar (found naturally in fruits, vegetables and milk) or free sugar (any form of sugar added into our food). The latter, can be detrimental to our health, if taken excessively. Called the empty calorie, free sugar yields high calories but has no other nutritional value.
How much sugar do Singaporeans consume in a day? Health Promotion Board (HPB) figures show that we take an average of 11 teaspoons of sugar a day, with the top 5% hitting 18 teaspoons a day. In fact, free sugar should only take up to no more than 10% of our dietary energy, which translates to approximately 40-55g (8 – 11 tsp). According to research studies, a higher intake of sugar will actually lower one’s HDL cholesterol (also known as the good cholesterol) and instead raises the level of triglycerides (a form of fat found in our blood).
Trans fat – a man-made type of fat, which was introduced in the 19th century could be found in many food items such as fried stuff, baked products, creamer etc. In addition to extending the shelf-life of these food items, trans fat is also used to enhance and improve the taste and texture as well. Look out for labels such as “partially hydrogenated”, “hydrogenated” when doing your groceries shopping to cut down one’s intake of trans fat.
Studies have also showed that replacing saturated fats (commonly found in red meats, unhealthy cooking methods such as deep fried and unhealthy snack choices etc.) with mono and poly unsaturated fats helps to improve cholesterol profile and hence minimize the risk of contracting cardiovascular diseases. Try adding deep sea fish (such as tuna, mackerel, salmon, cod etc.), nuts and seeds (preferably unsalted and non-deep fried version) in your meals to obtain the health enhancing benefits of these good fats. Despite having all these healthier food in your diet, it is also important to have portion control!
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