Cholesterol is a waxy substance found in your blood. Most people have a misunderstanding
that eating high cholesterol foods will clog their arteries and lead to a heart attack or stroke.
It’s true, it can, however there’s more to understand about cholesterol before concluding
that it’s ultimately “bad” for you.
Let’s explore…
The body needs cholesterol to build healthy cells, make production of hormones, vitamin D,
and the bile necessary for digesting fats. Your liver produces about 80% of the cholesterol
you need, also known as blood cholesterol. The other 20% comes from our foods such as
meat, eggs and dairy, also known as dietary cholesterol. Cholesterol doesn’t mix well with
liquids such as blood, so it’s transported by particles called lipoproteins. There are 5 main
types of lipoproteins. The two commonly known are low density and high-density
lipoprotein — or LDL and HDL. LDL is often referred to as “bad cholesterol” because it’s
associated with plaque buildup in your arteries, while HDL (“good cholesterol”) helps excrete
excess cholesterol from your body. When you consume extra cholesterol, your body balances
that by reducing the amount that the liver naturally makes. In reverse, when dietary
cholesterol intake is low, your liver increases cholesterol production to ensure that there’s
always enough. Cholesterol is vital for a healthy body!
High cholesterol can be inherited or contributed to an unhealthy lifestyle. There are no symptoms for high cholesterol, the only way to know is to blood test. Recommended total cholesterol levels are under 200 mg/dL for most adults and under 170 mg/dL for children. Women typically need more HDL (good cholesterol) than men. Triglycerides are another lipid that can affect your cholesterol levels. They are a type of fat in your blood that your body uses for energy. The combination of high levels of triglycerides with low HDL and/or high LDL cholesterol levels can also increase your risk for health problems.
If cholesterol is a concern for someone then they will often limit foods high in cholesterol such as eggs, dairy, and meats. Research shows that dietary cholesterol doesn’t significantly affect cholesterol levels in your body. Though dietary cholesterol may slightly affect cholesterol levels, this isn’t an issue for most people. Dietary cholesterol has also been shown to beneficially affect the LDL-to-HDL ratio. While research shows that it’s unnecessary for most people to avoid dietary cholesterol, it’s also true that not all cholesterol-containing foods are healthy.
Cholesterol CAN fit into a balanced diet! Below are examples of highly nutritious foods that are high in cholesterol.
Eggs are one of the most nutritious foods you can eat. They also happen to be high in cholesterol, with 1 large egg (50 grams) delivering 207 mg of cholesterol. People often avoid eggs out of fear that they may cause blood levels of cholesterol to skyrocket. However, research shows that eggs don’t raise cholesterol levels and that eating whole eggs may boost heart-protective HDL (good) cholesterol. Aside from being rich in cholesterol, eggs are an excellent source of highly absorbable protein and beneficial nutrients such as selenium, vitamin A, and several B vitamins.
Cheese. A single slice (22 grams) of Swiss cheese provides around 20 mg of cholesterol. Although cheese is often associated with increased cholesterol, several studies have shown that full-fat cheese doesn’t raise cholesterol levels. Different types of cheese have varying nutritional content, but most provide a good amount of calcium, protein, vitamin A, and B vitamins. Since cheese is high in calories, stick to the recommended serving size of 1–2 ounces (28–56 grams) at a time to keep portions in check.
Shellfish — including clams, crab and shrimp — are an excellent source of protein, B vitamins, iron and selenium. They’re also high in cholesterol. For example, a 3-ounce (85-gram) serving of canned shrimp provides 214 mg of cholesterol. Additionally, shellfish contain bioactive components, such as carotenoid antioxidants and the amino acid taurine, which help prevent heart disease and lower LDL (bad) cholesterol.
Pasture-raised steak is packed with protein, as well as important vitamins and minerals like vitamin B12, zinc, selenium, and iron. It’s lower in cholesterol than feedlot beef and contains significantly more omega-3 fatty acids, which have anti-inflammatory properties. A 4-ounce (113-gram) serving of pasture-raised steak packs about 62 mg of cholesterol. Processed meat — such as bacon, sausage, ham, and most deli meats have a clear association with heart disease, so it is recommended to moderate your amount of red meat intake and purchase organic pasture raised.
Full-fat yogurt is a cholesterol-rich food packed with nutrients such as protein, calcium, phosphorus, B vitamins, magnesium, zinc, and potassium. One cup (245 grams) of full-fat yogurt contains 31.8 mg of cholesterol. Increased intake of full fat fermented dairy products have been known to help reduce LDL (bad) cholesterol and blood pressure, as well as lower the risk of stroke, heart disease, and diabetes. Fermented dairy products like yogurt benefit intestinal health by supporting friendly gut bacteria.
Below are examples of high cholesterol foods you should avoid:
Fried foods, such as deep-fried meats and cheese sticks, are high in cholesterol and worth avoiding whenever possible. That’s because they’re high in calories and may contain trans fats, which can increase heart disease risk. Plus, high intake of fried foods has been linked to an increased risk of heart disease, obesity, and diabetes.
Fast-food intake is a major risk factor for numerous chronic conditions, including heart disease, diabetes, and obesity. Those who frequently eat fast food tend to have higher cholesterol, more belly fat, higher levels of inflammation, and impaired blood sugar regulation. Eating less processed foods and cooking more meals at home is associated with lower body weight, less body fat, and reductions in heart disease risk factors such as high LDL (bad) cholesterol.
Processed meats, such as sausages, bacon, and hot dogs, are high cholesterol foods that you should limit in your diet. High intake of these foods is linked to increased rates of heart disease and certain cancers, such as colon cancer. A large review involving more than 614,000 participants associated each additional 2-ounce (50-gram) serving of processed meat per day with a 42% higher risk of heart disease.
Desserts such as cookies, cakes, ice cream, pastries, and other sweets tend to be high in cholesterol, as well as added sugars, unhealthy fats, and calories. Frequently consuming these foods may negatively affect health and lead to weight gain over time. Added sugar intake has been linked to obesity, diabetes, heart disease, mental decline, and certain cancers. Plus, these foods are often devoid of the nutrients your body needs to thrive, such as vitamins, minerals, protein, and healthy fats.
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