Facts About Cholesterol

• Cholesterol is a fat-like substance residing in all cells and the bloodstream. Some cholesterol maintains a healthy body by producing cell membranes and hormones. The three kinds of cholesterol are HDL, LDL and triglycerides.
  HDL helps keep arteries from clogging. The optimum level of HDL is 60 mg/dL or higher. Buildup of LDL cholesterol in the arteries may contribute to heart disease. Recommended LDL level is 100 mg/dL or below. After eating, the body converts unused calories into triglycerides and stores them in fat cells. It's best to maintain a triglycerides level of less than 150 mg/dL.
  
  

Watching Your Cholesterol

• The U.S. Food and Drug Administration (FDA) recommends foods low in saturated fat and cholesterol. So, is choosing sushi a good means to that end?
  The sticky rice in sushi rolls is low in cholesterol. Studies have shown that wasabi can be good for cardiovascular health and ginger can lower cholesterol.
  
  

What About the Fish?

• Dr. Timothy S. Harlan recommends a daily cholesterol intake of under 300 mg. For those with high cholesterol, the daily total should be less than 200 mg. The half ounce of tuna in nigiri sushi contains about 7 mg. Salmon and other fatty fish like mackerel, eel and abalone range between 10 and 15 mg per piece.
  The Harvard School of Public Health Nutrition Source claims eating shrimp and lobster does not raise LDL. The FDA recommends two servings of fish per day. Omega-3 fats in fish help maintain healthy mental function and assist in maintaining healthy blood sugar levels.
  
  

Avocados

• A study in the Winter 1996 issue of the Archives of Medical Research shows that a diet rich in avocados decreases LDL levels and triglyceride levels and increases HDL levels.
  
  

A Good Choice

• Consider sushi when watching your cholesterol intake. In fact, it can contribute to good health.