Cholesterol is a waxy, fat-like substance that is found in all cells of the body. It is an essential molecule that is used to build cell membranes, produce hormones like estrogen and testosterone, synthesize vitamin D, and form bile acids that help digest fat. However, having too much cholesterol in the bloodstream can increase the risk for heart disease and stroke.
The body naturally produces all the cholesterol it needs, but cholesterol is also obtained from food. The main dietary sources of cholesterol include egg yolks, shellfish, organ meats like liver, and high-fat dairy products like whole milk, butter, and cheese. Dietary cholesterol is absorbed into the bloodstream along with fats.
There are two main types of cholesterol:
LDL Cholesterol
LDL stands for low-density lipoprotein. This type of cholesterol is considered “bad” because it can build up on the walls of your arteries and increase your risk of heart disease and stroke. LDL cholesterol is primarily transported from the liver to cells of the body. High levels of LDL cholesterol can clog arteries and restrict blood flow, leading to cardiovascular problems.
HDL Cholesterol
HDL stands for high-density lipoprotein. This type of cholesterol is considered “good” because it carries cholesterol from other parts of the body back to the liver for removal. HDL cholesterol helps keep cholesterol from building up in arteries and protects against heart disease. The higher your HDL levels, the better.
How Much Cholesterol Should You Consume Per Day?
The recommended limit for dietary cholesterol intake is 300 mg per day for healthy adults. The body produces about 1000 mg of cholesterol per day on its own, so additional dietary cholesterol isn’t needed.
However, your individual cholesterol needs may differ depending on your health status, age, and genetic factors. Here are some cholesterol intake recommendations from major health organizations:
American Heart Association Recommendations
– Less than 300 mg per day of dietary cholesterol for healthy adults
– Less than 200 mg per day for people with high cholesterol or heart disease
US Dietary Guidelines Recommendations
– Less than 300 mg per day for healthy adults
– Less than 200 mg per day for people with high LDL cholesterol or heart disease
American College of Cardiology Recommendations
– No more than 200 mg per day for people with borderline high cholesterol (LDL between 130-159 mg/dL)
– Less than 150 mg per day for people with LDL cholesterol levels above 160 mg/dL
So in summary, healthy adults without cholesterol issues should aim for no more than 300 mg of dietary cholesterol per day. If you have high cholesterol or heart disease, limiting intake to 200 mg or less per day is recommended.
How Does Cholesterol Intake Impact Blood Cholesterol Levels?
Dietary cholesterol has less of an impact on blood cholesterol levels than saturated fats and trans fats. Saturated fats are found in foods like red meat, full-fat dairy, and tropical oils. Trans fats are found in processed foods like baked goods, margarine, and fried foods. These fats can raise both LDL and HDL cholesterol.
For most people, limiting saturated fats to less than 10% of daily calories and avoiding trans fats is more important for lowering LDL cholesterol than dietary cholesterol.
However, in about 25% of the population, dietary cholesterol can substantially impact blood LDL levels. These individuals are referred to as hyper-responders. For hyper-responders, reducing cholesterol intake can be important.
Genetic factors like the APOE genotype also influence how dietary cholesterol impacts your blood levels. People who carry the e4 variant tend to respond more to dietary cholesterol.
Overall, dietary cholesterol has a variable impact on blood cholesterol that depends on an individual’s genetics and health status. Limiting high-cholesterol foods can help lower LDL when combined with a heart-healthy diet pattern.
Top 10 Cholesterol-Lowering Foods
Focusing on eating more of these foods can help lower LDL cholesterol as part of a heart-healthy diet:
Oats
Oats contain beta-glucan, a type of soluble fiber that helps reduce LDL cholesterol levels. Aim for at least 1/2 cup of oatmeal or oat bran each day.
Beans
Beans are a cholesterol-lowering superfood. They are packed with soluble fiber and help lower LDL. Add beans like navy, kidney, or pinto beans to your diet several times a week.
Nuts
Almonds, walnuts, pecans, and other nuts contain healthy fats that help lower LDL cholesterol. Have a small handful for a snack each day.
Olive Oil
Olive oil is rich in monounsaturated fats which can lower LDL without lowering HDL. Use it as your main cooking oil and salad dressing base.
Avocados
The monounsaturated fats in avocados can help reduce LDL while raising HDL. Enjoy half an avocado daily.
Fatty Fish
Cold-water fish like salmon and mackerel contain omega-3 fatty acids that reduce LDL cholesterol. Aim for at least two 3-ounce servings per week.
Garlic
Garlic contains a compound called allicin which helps lower cholesterol. Use fresh garlic in cooking and dishes.
Turmeric
The curcumin in turmeric can help decrease LDL levels. Add turmeric to soups, stews, stir-fries, and other dishes.
Dark Chocolate
Dark chocolate and cocoa powder contain antioxidants that lower LDL cholesterol. Have 1-2 ounces of dark chocolate at least 70% cocoa daily.
Green Tea
The catechins and other antioxidants in green tea are linked to reductions in LDL cholesterol. Drink 3-5 cups per day.
Foods to Limit for High Cholesterol
Limiting the following foods can help reduce LDL cholesterol:
Saturated Fats
Found in red and processed meats, full-fat dairy, coconut oil, and palm oil. Limit to less than 10% of calories.
Trans Fats
Found in fried foods, baked goods, margarine, and processed snacks. Avoid completely.
Refined Carbs
Found in white bread, cookies, sugary cereals, and other processed grains. Can raise triglycerides and lower HDL.
Excess Sugar
Added sugars in sweets, sodas, and desserts increase triglycerides and lower HDL cholesterol. Limit to less than 100 calories per day for women and 150 for men.
Excess Alcohol
Heavy alcohol consumption can damage the liver cells responsible for removing LDL from the blood. Limit to 1 drink a day for women and 2 for men.
High-Cholesterol Foods
Limit egg yolks, organ meats, shellfish, and high-fat dairy which are top sources of dietary cholesterol.
Daily Meal Plan for Lowering Cholesterol
Here is a sample 2000 calorie meal plan designed to lower LDL cholesterol:
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal cooked with low-fat milk and topped with berries and almonds |
| Snack | Apple slices with 1 tbsp natural peanut butter |
| Lunch | Tuna salad sandwich on whole grain bread with avocado slices. Side salad with olive oil dressing. |
| Snack | Low-fat plain yogurt with mixed nuts and seeds |
| Dinner | Roasted salmon with garlic green beans and quinoa |
| Dessert | Fresh strawberries topped with 2 squares dark chocolate |
This meal plan provides a balance of cholesterol-lowering foods like avocados, olive oil, fatty fish, oats, nuts, and seeds. It limits saturated fat, added sugars, and high-cholesterol foods. You can modify it based on your own calorie needs and food preferences.
Conclusion
To lower high cholesterol, healthy adults should limit dietary cholesterol intake to no more than 200-300 mg per day. Focus on heart-healthy unsaturated fats, whole grains, fruits, vegetables, and other fiber-rich foods. Limit saturated fats, trans fats, added sugars, and high-cholesterol foods like fatty meats and full-fat dairy. Maintaining a healthy body weight and exercising regularly are also important. Work with your doctor to create a customized cholesterol-lowering plan. Modest dietary and lifestyle changes can make a big difference in lowering LDL and total cholesterol levels.