Guilt-free Cholesterol
2015-08-01
Recently, ‘cholesterol’ has a hot topic in many health
forums due to the upcoming ’2015 Dietary Guidelines for Americans’ of the end
the year. The suggestion of not limiting the cholesterol intake of Americans
has overturned the world’s concept of ‘cholesterol’, and sparked off
fascinating discussion.
For every 5 years, the dietary guidelines, involving
all sort of diet models, will be updated by the US Dietary Advisory Committee,
led by medical and nutrition experts. These guidelines provide practice. Back
in 2010, the guide-line and so do the international consensus as well as Centre
for food Safety, Hong Kong, suggested that the daily cholesterol intake should be
no more than 300 mg, which is equivalent to one and a half eggs or a squid for
the sake of heart health. More importantly, the general public and people with
disordered blood cholesterol profile, after years and years of low cholesterol
diet campaings, are used to skipping the tasty egg yolks.
So why is 300 mg? It is, in fact, derived from
solid clinical evidence on the harmful impact of high blood cholesterol level
on cardiovascular disease risks. But why is it mow liberalized?
Back to Basic – Cholesterol
101
Cholesterol as a type of sterol, a class of
lipids. And is exclusive to animal products. It plays a very crucial role for
our bodily functions in synthesis of Vitamin D, bile and many different types
of hormones. Interestingly, fat content of a food cannot truly reflect the cholesterol
content (Surprise, right?). Some low-fat food may be rich in cholesterol, such
as egg and squid. Our typical dietary source of cholesterol includes: egg yolk,
offals, molluscs, squids cuttle-fish, lard and animal fat.
Does eating eggs increase our
blood cholesterol level?
80 percent of our blood cholesterol is made by
ourselves, leaving that 20% from dietary source. Experts believe that
cholesterol in diet should not be pleaded guilty, at least not entirely, to
causing high blood cholesterol level. While mounting literature found linkage
between high cholesterol level and the incidence of heart diseases, more recent
evidence shows that there is no apparent association between cholesterol intake
and the incidence of heart diseases. In other words, high blood cholesterol
level has nothing to do with the egg yolks and offals. So the daily limit of
300mg per day has become obsolete among healthy adults. Mean-while, for those
with disordered blood cholesterol or cardiovascular diseases, lower cholesterol
intake is still considered to be effective in managing the conditions.
That means we can eat eggs
unlimitedly?
For egg-holics, this can be good news whereas it does
not mean the more, the better in heart health, despite the fact that eggs is
not the major cause of high blood cholesterol level. Moderation is the key.
This US based controversial guideline has
aroused vigorous discussion around the globe on that dietary source might be only
one tiny part of the blame for high blood cholesterol. Yet the evidence of the
effectiveness of dally 15g dietary fibre consumption for six weeks in reducing
bad (LDL) cholesterol by 10.5% is concrete among people with high blood
cholesterol. Based on the latest evidence,, people with background of heart
diseases or disordered blood cholesterol profile are encouraged to cut down
animal fat intake while boost dietary fiber intake. The controversy of the guideline
will continuously lead us to a new era of cardiovascular disease management. No
matter how the guideline is, enjoying a well-balanced diet with great variety
of food can still keep your doctors away.
Reference:
1. Health.gov
2015 Dietary Guidelines
2. Health.gov
“Scientific Report of the 2015 Dietary Guidelines Advisory Committee” http://www.health.gov/dietaryguidelines/2015-scientific-report/06-chapter-1/d1-2.asp
3. Time
February 11, 2015 “Cholesterol Is Not a ‘Nutrient of Concern,’ Report Says” http://time.com/3705734/choleserol-dietary-guidelines/
4. Centre
for Food Safely
5. Zunft, H. J. F., Luder, W.,Harde. A., Hober, B.,
Graubaum. H. J., Koebnick, C., & Grunwald. J. (2003). Carob pulp
preparation rich in insoluble fibre lowers total and LDL cholesterol in
hypercholesterolemic patients. European journal of nutrition, 42(5), 235-242.
330 Tips provided by: Ms Grace Lam (Senior Dietitian - Centre for Nutritional Studies, School of Public Health and Primary Care, Faculty of Medicine, CUHK)
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