Ever wondered how much cholesterol is OK to consume in your diet? How much cholesterol is too much? How much saturated fat is too much? How much cholesterol or saturated fat is too little?
- That is, to help you work out a low cholesterol diet that will help reduce your blood cholesterol levels:
CHOLESTEROL Guidelines and Daily Allowance: The Australian National Heart Foundation advised that all people should restrict total cholesterol consumption to no more than 300 milligrams a day, that's their cholesterol guideline for daily allowance. The University of Texas, USA, in discussing those with high cholesterol, suggests a limit of 200 milligrams a day.
I suspect going below 100 milligrams a day may run risks with your health, as cholesterol is necessary in our blood for good health to be maintained, but the liver can apparently produce cholesterol when it is absent from the diet, so zero cholesterol should be fine, provided your liver is working well. Will you ever achieve a zero cholesterol guideline? Inconceivable, cholesterol exists in our food chain, in so many different foods. We may be able to limit our cholesterol daily intake, but I think that's about the best we can do.
SATURATED FAT Diet Guidelines and daily Allowance: The amount of saturated fat allowed varies in accordance with the calories kilojoules consumed, so it's a lot harder to work out. Don't worry though, don't panic, we have a free program that will work out your calorie requirements and saturated fat allowance and so on for you. Work out your desired calorie (kilojoule) intake and saturated fat intake using our own developed and copyright program, which is free to use on our web site - just click here. My son and I made the program, which makes things really simple for you to get the vital personal information you need about your healthy weight range, ideal daily saturated fat intake, healthy calorie intake range, but for now, keep on reading.
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If you are like me, then you probably wont want to sit down and work out an exact daily allowance every day of saturated fats and cholesterol and calories in the foods to be consumed that day. What I do is: For my main meal of the day - restrict intake of a particular food, when that food is more than 10% fat by weight. If it is above 15% in fat by weight, I will just pass it by unless it is that rare occasion when I really do want it more than anything else (which is really quite rare). For all my other meals, I use low fat margarine thinly spread onto bread - if I'm having bread - and basically consume anything that's low or no calorie ( you see, I have to lose weight as well ). But that's me, I'm not a food counter sort of person. I prefer to work out which foods I can consume in abundance, which ones are good to avoid, and all the other foods are in moderation.
This paragraph is for the more technically minded. Essentially, if one consumes 1,200 calories (4,800 kilojoules) per day, then the maximum amount of saturated fat allowed is 10 grams (0.35ounces). 1,500 calories (6,300 kilojoules) - 13 grams (0.45 ounces). 2,000 calories (8,400 kilojoules) - 20 grams (0.7 ounces). 2,500 calories (10,500 kilojoules) - 27 grams (0.9 ounces). 3,000 calories (12,500 kilojoules) - 33 grams (1.15 ounces). 3,500 calories (14,700 kilojoules) - 39 grams (1.36 ounces). 4,000 calories (16,700 kilojoules) - 45 grams (1.58 ounces). Essentially, for every 100 calories (420 kilojoules) you consume, you are allowed about 1 gram (0.035 ounces) of saturated fats. For a lot of people, an ounce or 28 grams a day of saturated fat brings the morgue to the refrigerator door. So little saturated fat, but so deadly in the long run.
I suspect that saturated fat could be cut out of a diet, provided other safer fats were included. If blood cholesterol was too low, then saturated fats could most likely be used to boost the cholesterol to a more healthier levels. Fat is essential for normal brain function I believe, as the brain is largely made of fat.
So, whether your a food counter or a food categoriser like me, I think you'll find the above information quite useful. More information is being added to this page, so if you are interested in this sort of stuff, it would be a good idea to book mark this web site or web page now, so that you can return to it for it's useful information and updates.
The final cholesterol daily allowance / guidelines precaution is this: It has become obvious to me, that although we are at a point where we can often make definite beneficial changes in our cholesterol levels through adjusting our diet, that science is a long way from fully understanding the relationship between diet and cholesterol.
Cheese is a brilliant example of this. By all accounts cheddar cheese should push our cholesterol levels ups. Yet our bad hdl cholesterol levels for some reason remain largely unaltered by it. Fact is, the scientists don't know why. As the scientists can't tell us why cheddar cheese is safe from a blood cholesterol perspective, it is possible that cooking the cheese or altering it in any other way, may in fact make it unsafe. Until the why is known, the only safe way to eat it may be as it comes out of the packet or out of the refrigerator.
It is conceivable that other foods thought to be dangerous may turn out to be safe; it is also possible that some foods thought to be safe may contain something that makes it unsafe - for the most part, the science of cholesterol is preoccupied with cholesterol and saturated fats in foods and the increase or decrease of blood cholesterol as a result of consuming the cholesterol or saturated fat.
The science and research of cholesterol has a long way to go.