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 Understanding      
 Cholesterol
Understanding Cholesterol

 

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Cholesterol is a structural component of every human cell and is necessary for the body to function properly. The body naturally produces most of the cholesterol that it needs using fats and carbohydrates as the primary building blocks. Cholesterol production is regulated according to the amount needed by the body, balanced by the amount available from foods in the diet. In most people, the cholesterol in the food we eat has little effect on blood cholesterol

Cholesterol in foods (dietary cholesterol)

In most people, the cholesterol from foods has a much smaller effect on their blood cholesterol level than does their intake of dietary fat. Research shows that the body normally compensates for an increase in dietary cholesterol by reducing absorption and/or production of cholesterol. When dietary cholesterol is reduced, the body absorbs more from foods in the diet and/or produces more in the liver to maintain its cholesterol supply. However, the primary dietary factor that increases blood cholesterol levels is excess fat.

Cholesterol in the blood (serum cholesterol)

Healthy blood cholesterol levels help promote heart health. Blood tests often measure total cholesterol as well as LDL and HDL cholesterol. LDL (low density lipoproteins) transport cholesterol to the tissues throughout the body. HDL (high density lipoproteins) collect cholesterol from the tissues and transport it back to the liver for recycling or disposal. A variety of factors affect LDL and HDL cholesterol levels. Low levels of LDL relative to HDL help to protect against heart disease.

Lowering blood cholesterol level through changes in eating habits

The best way to lower blood cholesterol is to reduce total fat intake. By reducing your total fat intake, you will also reduce your intake of saturated fat. However, not all saturated fatty acids affect blood cholesterol levels. Stearic acid, one of the main saturated fats in beef, has little effect on blood cholesterol levels. It is also important to eat high fibre foods (whole grain breads and cereals and fruits and vegetables). Achieving a healthy weight and regular exercise can also reduce blood cholesterol levels.  

Studies show that lean beef fits in cholesterol lowering diets

Recent research has demonstrated that lean beef can be included in effective cholesterol-lowering diets. Studies show that both healthy adults and those with high cholesterol levels can significantly lower their total blood cholesterol and LDL cholesterol levels by following lower fat diets that include lean beef. Research has also compared the cholesterol lowering effect of lower fat diets that include different protein choices. In studies conducted with healthy adults and those with high cholesterol levels showed that substituting chicken or fish for lean beef in low fat diets did not result in significant differences in blood cholesterol levels. These studies found that lower fat diets which include lean beef are as effective in lowering total blood cholesterol and LDL cholesterol as lower fat diets that include chicken or fish.

References:
Denke MA. Role of beef and beef tallow, an enriched source of stearic acid, in a cholesterol-lowering diet. American Journal of Clinical Nutrition 60(suppl): 1044s, 1994
O'Dea K, Traianedes K, Chisholm K, Leyden H, Sinclair AJ. Cholesterol-lowering effect of low-fat diet containing lean beef is reversed by the addition of beef fat. American Journal of Clinical Nutrition 52: 491-494, 1990
Glascon A, Jacques H, Moorjani S, Deshaies Y, Brun LD and Julien P. Plasma lipoprotein profile and lipolytic activities in response to the substitution of lean white fish for other animal protein sources in premenopausal women. American Journal of Clinical Nutrition 63: 315-321, 1996
Scott LW, Dunn JK, Pownall HJ, et al. Effects of beef and chicken consumption on plasma lipid levels in hypercholesterolemic men. Archives of Internal Medicine 154(11): 1261-1267, 1994
Scott LW, Kimball KT, Wittels EH et al. Effects of a lean beef diet and of a chicken and fish diet on lipoprotein profiles. Nutrition Metabolism and Cardiovascular Diseases 1:25-30, 1991

How does beef compare in fat and cholesterol content to other meats?

Today's beef is on average 21% lower in cholesterol than it was 20 years ago. All beef cuts, except short ribs, qualify as "lean" when trimmed of visible fat (lean means it cannot have more than 10% fat).

In fact, a 90 gram serving of broiled sirloin steak has less fat (5.0 g) and cholesterol (65 mg) as an equal serving of skinless roasted chicken drumstick (6.3 g fat, 84 mg cholesterol). And ounce for ounce, lean beef has the same amount of cholesterol as a serving of salmon.