HDL, the good cholesterol, takes cholesterol out of the arteries. It is better to have HDL, which can be increased by exercising and consuming alcohol in moderation. To prevent getting high cholesterol levels in your blood as you age, get at least 30 minutes of exercise three times a week, and limit your fat intake. The RDA suggests that we take in 60grams of protein daily. It is recommended that you neither exceed nor eat less than the advised 60grams.
Protein is essential for muscle formation, without it they break down.
The most abundant source of protein is meat, however, if you are a vegetarian, protein can also be obtained from beans and legumes. But most Americans eat too much meat. Two to three servings a day are optimum. The RDA recommends 25-30grams per day. The average American only consumes 9-12grams per day, less than half of what the RDA suggests.