This is a FAST ACCESS VERSION of a RUTGERS COOPERATIVE 
EXTENSION FACT SHEET.  Because of the mode of transmission it 
is possible that certain graphics intended to be included with 
the original FACT SHEET have been deleted.  You can obtain the 
complete FACT SHEET from any county office of RUTGERS 
COOPERATIVE EXTENSION.

                         CHOLESTEROL

             Audrey C. Burkart, Ed.D., R.D., CHE
               Specialist in Food and Nutrition

WHAT IS IT?

     *  Cholesterol is a compound that is related to the lipid
        (fat) family of nutrients and is found in every cell
        in the body.

     *  The liver produces about 80 percent of the body's
        cholesterol.  About 20 percent comes from dietary
        sources.

     *  Cholesterol travels through the body via the blood
        attached to a protein.  These cholesterol/protein
        packages are called lipoproteins.

     *  Genetics partially determine the amount of cholesterol
        found in the blood.  Other factors affecting the blood
        cholesterol level include diet, age, sex, weight,
        exercise, family history, stress, alcohol, uric acid
        blood levels, and season of the year.

     *  Every physical examination should include a blood test
        for cholesterol.

WHAT IT DOES

     *  In the body, cholesterol is part of:  (1) the bile 
        acids which are needed for the digestion of fats and,
        (2) the structure of brain and nerve cells.  
        Cholesterol also plays a role in the production of sex
        and other hormones.

     *  Cholesterol is also part of a hard substance called
        plaque that can build up in the arteries causing them
        to become narrow.  When this happens, atherosclerosis
        develops.  When arteries become narrow, the blood 
        supply is reduced and the risk of developing coronary
        heart disease and stroke is increased.

HOW MUCH CHOLESTEROL SHOULD COME FROM THE DIET?

     The American Heart Association recommends no more than
     300 milligrams per day.  The average diet contains 600-
     800 mg per day.

WHERE IS IT FOUND?

     *  Cholesterol is found in animal foods that contain fat.
        Therefore, eating fewer high-fat foods from animal
        sources, or foods prepared with such fats, can help
        to lower blood cholesterol level.

The following chart lists the cholesterol value of some foods:
______________________________________________________________
FOODS                        SUGGESTED            CHOLESTEROL/
                            SERVING SIZE            SERVING
                                                   Milligrams
______________________________________________________________

Fruit juices, nectars,
  cocktails, drinks, & ades   1/2 to 3/4 cup           0

Fruits fresh, canned, frozen  1/2 cup                  0

Vegetables fresh, canned, frozen
  (made without cream sauces or
   gravies, battered or friend
   in animal fat)             1/2 cup                  0

Pasta and rice                1/2 to 3/4 cup           0

Cold and hot cereals          1/2 to 3/4 cup           0

White and yellow cornmeal     1/2 cup                  0

Vegetable oils                any amount               0

Margarines made with 
  vegetable oils              2 tsp.                   0

Egg white                     any amount               0

Dried peas and beans          1/2 to 3/4 cup           0

Breads, biscuits, rolls       1 slice, 1 roll          1-5

Milk and milk products,
  low-fat                     1 cup, 1 ounce           5-20

Danish, sweet rolls, buns,
  muffins                     1                        7-90

Milk and milk products,
  regular                     1 cup, 1 ounce          10-30

Finfish                       3 oz raw               10-110

Shellfish                     3 oz raw               30-200

Butter                        1 tbsp.                  31

Poultry (chicken and turkey)  3 oz raw               40-50

Beef, lamb, pork (lean only)  3 oz raw               65-90

Egg yolk                      1                        275

Liver (beef)                  3 oz fried               410
______________________________________________________________

TIPS ON HOW TO REDUCE YOUR CHOLESTEROL INTAKE

     *  Season cooked vegetables with herbs, spices, or lemon
        juice rather than with sauces or butter.

     *  Broil or bake meats rather than frying.

     *  Serve low and nonfat milk and dairy products.

     *  Eat fewer commercially prepared baked goods and mixes
        that contain whole milk and eggs.

     *  Serve liver and other organ meats only occasionally.

     *  Serve lean fish, poultry, and meat.

     *  Include more dried peas and beans as protein foods in
        menus.

HELPFUL REFERENCES

     *  The American Heart Association Cookbook; 1973; David
        McKay Company, Inc., New York.

     *  American Diabetes Association and the American 
        Dietetic Association: Family Cookbook Vol. II; 1987;
        Prentice Hall Press, New York.  (Includes cholesterol
        values of recipes.)

* Information in this reference appears with the understanding 
that no discrimination is intended and no endorsement by 
RUTGERS COOPERATIVE EXTENSION is implied.