Cholesterol has gotten quite a bad reputation when it comes to health, and it's understandable. Since its texture is fatty and waxy, it can stick to the walls of our blood vessels and make blood flow more difficult, which can ultimately increase the risk of heart disease. However, at the same time, it also plays several important roles in our body, such as building cell membranes and producing hormones and vitamin D. So it is clear that the body needs cholesterol to some extent, which raises the question – should we completely avoid foods that are considered high in cholesterol? As always, the answer is complex, so we decided to clarify the subject, review the studies, and come back with answers that will show you which foods are more recommended and which are less.
Is cholesterol in the diet bad?
This may surprise you, but studies have shown that dietary cholesterol intake does not necessarily affect cholesterol levels in the body. In fact, some researchers even claim that there is no link between dietary cholesterol and heart disease in general. This is true for most people, as long as they are healthy, but in general, experts recommend limiting cholesterol intake to less than 300 mg per day, and for people with a history of heart disease, it is recommended not to consume more than 200 mg of cholesterol per day. Therefore, if you want to follow this limit, you should know how much cholesterol is in the food you consume, but more importantly, understand which cholesterol-rich foods are healthy for you and do not really need to be avoided, and which ones you should avoid like the plague.
1. Eggs – Recommended for consumption
Eggs are among the most nutritious foods you can eat, especially as a healthy source of protein. Although each egg contains a little more than 200 mg of cholesterol, studies suggest that egg consumption does not raise cholesterol levels, and furthermore – their consumption helps protect the heart due to their high content of HDL, known as the good cholesterol. Researchers indeed showed that LDL levels (the bad cholesterol) may rise with excessive egg consumption, but at the same time claim that eating 1-2 eggs a day is safe for generally healthy individuals.
2. Yellow cheese – Recommended for consumption
Each gram of yellow cheese contains about 1 mg of cholesterol, so it's very easy to calculate and know how much cholesterol you're getting by consuming it. It's also important to remember that it is an excellent source of calcium and other nutrients. A study conducted over 12 weeks with the participation of 139 people showed that eating 80 grams of yellow cheese daily (a quantity considered high) did not raise the LDL levels of the participants compared to eating the same amount of low-fat cheese or the same caloric amount of bread with jam. Therefore, if you want to eat a small sandwich to satisfy you between meals, there’s no need to worry about yellow cheese. The cholesterol level in it won’t harm you compared to other options for making such a sandwich.
3. Grass-fed beef – Recommended for consumption
Grass-fed beef is raised in a natural environment, in open fields, without antibiotics, hormones, or growth stimulants, and its advantages include lower cholesterol content. Studies also show it contains more omega-3 fatty acids and has anti-inflammatory qualities. Steak is generally perceived as food that’s not recommended for those with high cholesterol, but in 115 grams of grass-fed beef steak, there are only about 60 mg of cholesterol, so this amount is not really significant as long as it’s combined correctly with other foods throughout the day.
4. Organ meats – Recommended for consumption
Some organs are rich in cholesterol, such as hearts and liver, but they are also very nutritious. For example, 150 grams of hearts contain about 350 mg of cholesterol, but also a high amount of a powerful antioxidant called Coenzyme Q10, which actually protects the heart and blood vessels, along with vitamin B12, iron, and zinc. A study conducted in 2017 among 9,000 participants showed that those who consumed unprocessed meat, including organ meats, were at a lower risk of heart disease than those who consumed the least amount of such foods.
5. Sardines – Recommended for consumption
Besides being very healthy due to their vitamin and calcium content, sardines are also considered an excellent source of protein, and in a 90-gram serving of sardines, there are about 130 mg of cholesterol. However, they also contain about 63% of the recommended daily amount of vitamin D, about 137% of the recommended daily amount of vitamin B12, and 35% of the recommended daily amount of calcium, so despite the high cholesterol content, the benefits are significant.
6. Full-fat yogurt – Recommended for consumption
In 245 grams of full-fat yogurt – the kind that is not reduced in fat – there are about 31 mg of cholesterol. Many people fear that daily consumption of it will negatively affect the cholesterol levels in their body, but in fact, studies have shown that fermented and full-fat dairy products actually lower LDL levels and blood pressure, and actually protect the body from strokes, heart disease, and even diabetes. Therefore, there is no reason to fear full-fat natural yogurt.
7. Fried food – Avoid
Any type of food that has been fried may contain high amounts of cholesterol, and it is recommended to avoid this cooking method. The reason is trans fats which can increase the risk of heart disease and harm health in various other ways. In general, fried food has been linked in studies to an increased risk of heart disease.
8. Fast food – Avoid
Consuming fast food puts you at high risk for various chronic diseases, including heart disease, diabetes, and obesity. According to studies people who regularly consume fast food also tend to have higher cholesterol levels, as well as higher abdominal fat, more inflammation, and higher blood pressure.
9. Processed meat – Avoid
Processed meat, like sausages, for example, is considered a food with a very high cholesterol level that is not recommended to consume at all in the diet. A study conducted on a massive scale with more than 614,000 participants found that those who consumed about 50 grams of processed meat daily had a 42% higher risk of heart disease.
10. Desserts – Avoid
Cookies, cakes, pastries, and the like are foods that often come with a high amount of cholesterol, as well as sugar, unhealthy fats, and of course, calories. Researchers have shown that there is a link between consuming large amounts of sugar and obesity, diabetes, heart disease, and certain types of cancer. Moreover, these foods do not contain substances that the body needs to thrive, such as vitamins, minerals, proteins, and healthy fats.
How to lower blood cholesterol levels?
If it’s important for you to keep your body as cholesterol-free as possible, there are a few things you can do that are more important than the food itself that you choose:
- Consume more fiber: Studies show that consuming dietary fiber helps lower LDL levels.
- Exercise: Studies show that keeping an active body lowers cholesterol levels.
- Try to lose weight: Researchers have proven that losing weight reduces cholesterol levels and heart disease risk factors by 5-10%.
- Consider quitting smoking: If you smoke, it’s important to know that studies have shown that smoking increases cholesterol levels.
- Eat more fruits and vegetables: According to studies people who eat more fruits and vegetables tend to have lower cholesterol levels.
