Certain high cholesterol foods, including eggs and full-fat yogurt, can benefit your overall health. But others, such as processed meats, may raise your risk for heart disease and other serious health conditions.High cholesterol foods can significantly impact your health, particularly your cardiovascular system. Here’s an overview of foods that are high in cholesterol, categorized into those to consume with caution and those to avoid:

7  Healthy foods that are high in cholesterol

Eggs

Eggs are one of the most nutritious foods you can eat, especially as a source of protein. They also happen to be high in cholesterol, with 1 large egg (50 grams [g]) delivering 207 milligrams (mg)Trusted Source of cholesterol.

ResearchTrusted Source suggests that eggs don’t raise cholesterol levels and that eating whole eggs may boost heart-protective high-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol.

There is also some researchTrusted Source to suggest that levels of low-density lipoprotein (LDL) cholesterol (also known as “bad” cholesterol) may increase as egg consumption increases. However, eating 1–2 eggs per day is perfectly safeTrusted Source for generally healthy people.

Cheese

A single slice (22 g) of Swiss cheese provides around 20 mgTrusted Source of cholesterol and is a good source of calcium and other nutrients.

One 12-week study in 139 people found that eating 3 ounces (oz), or 80 g, of full-fat cheese per day, which is considered a high intake, didn’t raise LDL cholesterol when compared with the same amount of low fat cheese or an equal number of calories from bread and jam.

Shellfish

Shellfish — including clamsTrusted Source, crabTrusted Source, and shrimp — are excellent sources of protein, B vitamins, iron, and selenium.

A 3-oz (85-g) serving of canned shrimp provides 214 mgTrusted Source of cholesterol. However, researchTrusted Source indicates that people who eat more seafood may experience improved cognitive, visual, and cardiovascular health.

Pasture-raised steak

Pasture-raised steak is packed with protein and important vitamins and minerals.

It’s lower in cholesterol than feedlot beef and containsTrusted Source significantly more omega-3 fatty acids, which have anti-inflammatory properties.

A 4-oz (113-g) serving of pasture-raised steak has about 62 mgTrusted Source of cholesterol.

Organ meats

Cholesterol-rich organ meats — such as heart, kidney, and liver — are highly nutritious.

For example, chicken heart is an excellent source of the powerful antioxidant CoQ10, as well as vitamin B12, iron, and zinc. A 1-cup (145-g) serving provides 351 mgTrusted Source of cholesterol.

A 2017 studyTrusted Source of more than 9,000 Korean adults found that those with a moderate intake of unprocessed meat, including organ meats, had a lower risk of heart disease than those with the lowest consumption.

Sardines

In addition to being loaded with nutrients, sardines are a convenient protein source.

One 3.75-oz (92-g) serving of these tiny fish contains 131 mgTrusted Source of cholesterol. It also provides 63% of the Daily Value (DV) for vitamin D, 137% of the DV for vitamin B12, and 35% of the DV for calcium.

Full-fat yogurt

Full-fat yogurt is a cholesterol-rich food packed with nutrients. One cup (245 g) of full-fat yogurt contains 31.8 mgTrusted Source of cholesterol.

ResearchTrusted Source associates increased intake of full-fat fermented dairy products with reduced LDL cholesterol and blood pressure and a lower risk of stroke, heart disease, and diabetes.

High cholesterol foods you should avoid

While certain cholesterol-rich foods are highly nutritious and can be beneficial to your health, others can be harmful. Here are 4 high cholesterol foods that are best to limit or avoid.

Fried foods

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 and be detrimental to your health in many other ways. High intake of fried foods has also been linkedTrusted Source to an increased risk of heart disease.

Fast food

Fast food intake is a major risk factor for numerous chronic conditions, including heart disease, diabetes, and obesity.

People who frequently eat fast food tend to haveTrusted Source higher cholesterol, more belly fat, higher levels of inflammation, higher blood pressure, and impaired blood sugar regulation.

Processed meats

Processed meats, such as sausages, bacon, and hot dogs, are high cholesterol foods that you should limit in your diet.

A large review involving more than 614,000 participants associated each additional 2-oz (50-g) serving of processed meat per day with a 42% higher chanceTrusted Source of heart disease.

Desserts

Cookies, cakes, ice cream, pastries, and other sweets tend to be high in cholesterol, added sugars, unhealthy fats, and calories.

ResearchTrusted Source has linked high added sugar intake to obesity, diabetes, heart disease, mental decline, and certain cancers. Plus, these foods often lack nutrients your body needs to thrive, such as vitamins, minerals, protein, and healthy fats.

What is cholesterol, and is it unhealthy?

Cholesterol is a waxy substance found in our bodies and in animal products such as meat, eggs, and dairy. It’s importantTrusted Source for hormone production, vitamin D absorption, and production of bile to digest fats.

Your liver produces cholesterol, but you can also get it from eating animal-based foods. HDL (“good”) cholesterol helps your body excrete excess cholesterol, while LDL (“bad”) cholesterol is associated with plaque buildup in arteries.

When you consume extra cholesterol, your body compensates by reducingTrusted Source the amount it naturally makes. In contrast, when dietary cholesterol intake is low, your body increases cholesterol production to ensure that there’s always enough of this vital substance.

Is dietary cholesterol harmful?

ResearchTrusted Source suggests that dietary cholesterol doesn’t significantly affect cholesterol levels in your body. And research does not support an association between dietary cholesterol and heart disease in the general population.

Though dietary cholesterol may slightly affect cholesterol levels, this isn’t an issue for most people.

In fact, two-thirds of the world’s populationTrusted Source experience little or no increase in cholesterol levels after eating cholesterol-rich foods — even in large amounts. A small number of people who are considered cholesterol non-compensators or hyper-responders appear to be more vulnerable to high cholesterol foods.

Dietary cholesterol has also been shownTrusted Source to beneficially affect the LDL-to-HDL ratio, which is considered the best indicator of heart disease risk.

While research shows that it’s unnecessary for most people to avoid dietary cholesterol, keep in mind that not all cholesterol-containing foods are healthy.

Healthy ways to lower your cholesterol levels

Eat Less Saturated Fat

• Limit saturated fat to no more than 7% of your daily calories, which is about 13 grams for a 2,000 calorie diet
• Saturated fat raises LDL (bad) cholesterol more than anything else in your diet
• Avoid fatty meats, butter, lard, cream, and foods with coconut or palm oil

Eat More Soluble Fiber

• Aim for 10-25 grams of soluble fiber per day
• Soluble fiber helps prevent cholesterol absorption in the digestive tract
• Good sources include oats, barley, beans, lentils, apples, citrus fruits, and prunes

Choose Healthier Fats

• Replace saturated fats with unsaturated fats like olive oil, canola oil, nuts, and seeds
• Olive oil may reduce LDL by up to 15%, similar to a low-dose medication

Eat More Fruits and Vegetables

• Aim for a variety of fruits and vegetables, which are high in fiber and antioxidants
• Eggplant and okra are especially rich in soluble fiber

Exercise Regularly

• Aim for at least 150 minutes of moderate exercise per week
• Exercise can raise HDL (good) cholesterol and improve LDL and triglycerides
• Find an activity you enjoy like walking, swimming or cycling

Quit Smoking

• Smoking lowers HDL and raises LDL
• Quitting can improve cholesterol levels within a year

Lose Extra Weight

• Carrying extra weight contributes to high cholesterol
• Small changes like switching sugary drinks to water and choosing low-fat snacks can help with weight loss

Eat More Nuts

• Eating 2 ounces of nuts per day can lower LDL by about 5%
• Nuts contain sterols that block cholesterol absorption

Limit Alcohol

• Excessive alcohol can raise triglycerides and blood pressure
• If you drink, limit to no more than 1 drink per day for women and 2 for men

Add Plant Sterols and Stanols

• Plant sterols and stanols block cholesterol absorption
• Aim for 2-3 grams per day from enriched foods like margarine and orange juice

10 Tips to Lower Cholesterol With Your Diet

Cholesterol is a waxy substance produced by your liver and obtained by eating animal products such as meat, dairy and eggs.

Your liver will produce less cholesterol if you consume a lot of this substance from food, so dietary cholesterol rarely has a great impact on total cholesterol levels.

However, eating large amounts of saturated fat, trans fat and sugars can raise cholesterol levels.

Bear in mind that there are different types of cholesterol.

While “good” HDL cholesterol may be beneficial for your health, high levels of “bad” LDL cholesterol, particularly when oxidized, have been linked to an increased risk of heart disease, heart attack and stroke (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

That’s because oxidized LDL cholesterol is more likely to stick to the walls of your arteries and form plaques, which clog these blood vessels.

Here are 10 tips to lower cholesterol with your diet and help reduce your risk of heart disease.

1. Eat Foods Rich in Soluble Fiber

Soluble fiber is found in large quantities in beans, legumes, whole grains, flax, apples and citrus (5Trusted Source).

Humans lack the proper enzymes to break down soluble fiber, so it moves through your digestive tract, absorbing water and forming a thick paste.

As it travels, soluble fiber absorbs bile, a substance produced by your liver to help digest fats. Eventually, both the fiber and attached bile are excreted in your stool.

Bile is made from cholesterol, so when your liver needs to make more bile it pulls cholesterol out of your bloodstream, which lowers cholesterol levels naturally.

Regular soluble fiber consumption is associated with a 5–10% reduction in both total cholesterol and “bad” LDL cholesterol in as little as four weeks (5Trusted Source).

It’s recommended to eat at least 5–10 grams of soluble fiber each day for the maximum cholesterol-lowering effects, but benefits have been seen at even lower intakes of 3 grams per day (6Trusted Source, 7Trusted Source).

2. Enjoy Lots of Fruits and Vegetables

Eating fruits and vegetables is an easy way to lower LDL cholesterol levels.

Studies show that adults who consume at least four servings of fruits and vegetables each day have roughly 6% lower LDL cholesterol levels than people who eat fewer than two servings per day (8Trusted Source).

Fruits and vegetables also contain high numbers of antioxidants, which prevent LDL cholesterol from oxidizing and forming plaques in your arteries (9Trusted Source, 10Trusted Source).

Together, these cholesterol-lowering and antioxidant effects can reduce your risk of heart disease.

Research has found that people who eat the most fruits and vegetables have a 17% lower risk of developing heart disease over 10 years compared to those who eat the fewest (11Trusted Source).

3. Cook with Herbs and Spices

Herbs and spices are nutritional powerhouses packed with vitamins, minerals and antioxidants.

Human studies have shown that garlic, turmeric and ginger are especially effective at lowering cholesterol when eaten regularly (12Trusted Source, 13Trusted Source, 14Trusted Source).

In fact, eating just one garlic clove per day for three months is enough to lower total cholesterol by 9% (15Trusted Source).

In addition to lowering cholesterol, herbs and spices contain antioxidants that prevent LDL cholesterol from oxidizing, reducing the formation of plaques within your arteries (15Trusted Source).

Even though herbs and spices are not typically eaten in large quantities, they can contribute significantly to the total amount of antioxidants consumed each day (16Trusted Source).

Dried oregano, sage, mint, thyme, clove, allspice and cinnamon contain some of the highest numbers of antioxidants, as well as fresh herbs such as oregano, marjoram, dill and cilantro (16Trusted Source, 17Trusted Source).

4. Eat a Variety of Unsaturated Fats

Two main kinds of fats are found in food: saturated and unsaturated.

On a chemical level, saturated fats contain no double bonds and are very straight, allowing them to pack together tightly and stay solid at room temperature.

Unsaturated fats contain at least one double bond and have a bent shape, preventing them from joining together as tightly. These attributes make them liquid at room temperature.

Research shows that replacing most of your saturated fats with unsaturated fats can reduce total cholesterol by 9% and “bad” LDL cholesterol by 11% in just eight weeks (18Trusted Source).

Longer-term studies have also found that people who eat more unsaturated fats and fewer saturated fats tend to have lower cholesterol levels over time (19Trusted Source).

Foods like avocados, olives, fatty fish and nuts contain ample heart-healthy unsaturated fats, so it’s beneficial to eat them regularly (20, 21, 22, 23).

5. Avoid Artificial Trans Fats

While trans fats occur naturally in red meat and dairy products, most people’s main source is artificial trans fat used in many restaurants and processed foods (24Trusted Source).

Artificial trans fats are produced by hydrogenating — or adding hydrogen to — unsaturated fats such as vegetable oils to change their structure and solidify them at room temperature.

Trans fats make a cheap alternative to natural saturated fats and have been widely used by restaurants and food manufacturers.

However, substantive research shows that eating artificial trans fats increases “bad” LDL cholesterol, lowers “good” HDL cholesterol and is linked to a 23% greater risk of heart disease (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).

Watch out for the words “partially hydrogenated” in ingredients lists. This term indicates that the food contains trans fat and should be avoided (27Trusted Source).

As of June 2018, artificial trans fats are banned from use in restaurants and processed foods sold in the US, so they’re becoming much easier to avoid (29Trusted Source).

Naturally occurring trans fats found in meat and dairy products can also raise LDL cholesterol. However, they’re present in small enough quantities to generally not be considered a large health risk (30Trusted Source, 31Trusted Source).

6. Eat Fewer Added Sugars

It’s not just saturated and trans fats that can raise cholesterol levels. Eating too many added sugars can do the same thing ( target=”_blank”32Trusted Source).One study found that adults who consumed 25% of their calories from drinks made with high-fructose corn syrup experienced a 17% increase in LDL cholesterol in just two weeks (33Trusted Source).Even more troubling, fructose increases the number of small, dense oxidized LDL cholesterol particles which contribute to heart disease (34Trusted Source).

25% of their daily calories from added sugars

Between 2005 and 2010, an estimated 10% of Americans consumed over 25% of their daily calories from added sugars (35Trusted Source).According to a 14-year study, these people were almost three times more likely to die from heart disease than those getting less than 10% of their calories from added sugars (35Trusted Source).The American Heart Association recommends eating no more than 100 calories (25 grams) of added sugar per day for women and children, and no more than 150 calories (37.5 grams) per day for men (36Trusted Source, 37Trusted Source).You can meet these goals by reading labels carefully and choosing products without added sugars whenever possible.

7. Enjoy a Mediterranean-Style Diet

One of the easiest ways to incorporate the above lifestyle changes is to follow a Mediterranean-style diet.Mediterranean diets are rich in olive oil, fruits, vegetables, nuts, whole grains and fish, and low in red meat and most dairy. Alcohol, usually in the form of red wine, is consumed in moderation with meals (38Trusted Source).Since this style of https://pharmahealth.online/2024/08/27/the-significance-of-atcoplex-z-in-strengthening-the-immune-system/ includes many cholesterol-lowering foods and avoids many cholesterol-raising foods, it’s considered very heart-healthy.In fact, research has shown that following a Mediterranean-style diet for at least three months reduces LDL cholesterol by an average of 8.9 mg per deciliter (dL) (39Trusted Source).It also reduces the risk of heart disease by up to 52% and the risk of death by up to 47% when followed for at least four years (38Trusted Source, 40Trusted Source, 41Trusted Source).

8. Eat More Soy

Soybeans are rich in protein and contain isoflavones, plant-based compounds that are similar in structure to estrogen.Research has found that soy protein and isoflavones have powerful cholesterol-lowering effects and can reduce your risk of heart disease (42Trusted Source, 43Trusted Source, 44Trusted Source).In fact, eating soy every day for at least one month can increase “good” HDL cholesterol by 1.4 mg/dL and reduce “bad” LDL cholesterol by about 4 mg/dL (45Trusted Source, 46Trusted Source).Less processed forms of soy — such as soybeans or soy milk — are likely more effective at lowering cholesterol than processed soy protein extracts or supplements (45Trusted Source).

9. Drink Green Tea

• Green tea is made by heating and drying the leaves of the Camellia sinensis plant.
• The tea leaves can be steeped in water to make brewed tea or ground into powder and mixed with liquid for matcha green tea.
• A review of 14 studies found that consuming green tea daily for at least two weeks lowers total cholesterol by about 7 mg/dL and “bad” LDL cholesterol by roughly 2 mg/dL (47Trusted Source, 48Trusted Source).
• Animal studies show that green tea may lower cholesterol by both reducing the liver’s production of LDL and increasing its removal from the bloodstream (49Trusted Source).
• Green tea is also rich in antioxidants, which can prevent LDL cholesterol from oxidizing and forming plaques in your arteries (50Trusted Source, 51Trusted Source).
• Drinking at least four cups per day provides the greatest protection against heart disease, but enjoying just one cup daily can reduce your risk of heart attack by nearly 20% (52Trusted Source).

Are Eggs, Meat, and Dairy Bad for High Cholesterol?

You don’t have to completely stop eating eggs, meat, and dairy products to be more cholesterol-friendly. But it may be beneficial to change your eating habits to help lower cholesterol.

What is cholesterol?

Cholesterol usually has a negative connotation. But not all cholesterol is bad. There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol. It helps to remove dangerous cholesterol from the blood so it can be eliminated by the body.

LDL is called “bad” cholesterol. When too much of it is present in the blood, it causes a buildup of plaque on the arterial walls in the heart and brain. When left untreated, this buildup of plaque can lead to:

• heart disease
• stroke
• heart attack

Food and cholesterol

Cholesterol serves vital functions for your body. It aids in important jobs such as:

• making the outer coating of cells
• making the bile acids to digest food
• producing vitamin D and hormones

All of the cholesterol you need is produced naturally in the liver, according to the American Heart Association (AHA)Trusted Source. The remainder of the cholesterol in your body is derived from the food you eat. Cholesterol becomes a health hazard when too much of it is present in the blood.

For some people, genetics cause their liver to produce too much LDL (bad) cholesterol. A contributor to high LDL cholesterol is consistently eating foods high in:

• saturated fat
• trans fat
• cholesterol

Cholesterol is only present in animal products, including meat and dairy products.

Healthy numbers

According to the AHA, the optimal LDL level in the body is less than 100 mg/dLTrusted Source. A level of 130 to 159 mg/dLTrusted Source is considered borderline high. Since HDL (good) cholesterol is protective, a higher number is better. The ADA recommends an HDL of at least 60 mg/dLTrusted Source.

The Mayo Clinic recommends those with high LDL cholesterol to limit their daily cholesterol intake to 200 mg or less. Keep this number in mind when planning your meals throughout the day. Read food labels carefully to make sure you don’t consume more than the recommended amount.

Eggcellent” or evil?

Eggs are thought to be taboo when it comes to the topic of cholesterol. However, multiple studies show that eggs are not evil. According to the Cleveland Clinic, eggs are high in:

• antioxidants
• protein
• nutrients

The antioxidants in eggs have been associated with lower rates of:

• cardiovascular disease
• high blood pressure
• cancer

Eating eggs in moderation, about 4 to 6 eggs per week, is acceptable, even for people with high cholesterol, according to the Cleveland Clinic. Research shows that people who eat eggs in moderation don’t show an increase in their cholesterol levels compared to those who eliminate eggs completely from their diet. The key is eating eggs in moderation.

The meat of the matter

Creating a healthy meal plan to maintain your cholesterol doesn’t mean you have to omit meat altogether. While some types of meat are high in saturated fat, there are plenty of leaner options.

You can safely include meat in your diet. It just depends on the type of meat you choose and how you prepare it. Select leaner cuts and smaller portions of meat (less than 3 ounces), such as:

• lean beef: chuck, sirloin, or loin
• lean pork cuts: the tenderloin or loin chop
• lamb: cuts from the leg, arm, and loin
• ground beef that’s made of 90 percent or higher lean meat
• meats labeled “prime” mean they’re higher in fat; look for meats labeled “choice” or “select”

Cooking methods

How you cook meat is just as important as the cut of meat. Don’t select a lean cut of pork tenderloin and then deep fry it or prepare a cream-based sauce to go with it. That negates the benefits of the lean cut of pork. Adopt these healthier cooking options:

• Trim as much visible fat as possible before cooking.
• Grill, broil, roast, and bake instead of frying.
• Use a rack to catch fat drippings and juices while cooking.
• Cook meat-based dishes, such as stew, a day in advance. Once refrigerated, the fat solidifies and rises to the top, which you can remove.

Dairy

Consuming dairy products is known to have health benefits, especially in strengthening bones. Dairy products are high in:

• calcium
• potassium
• vitamin D

Consuming whole-fat dairy products can have the unwanted health effect of increasing your LDL cholesterol levels. They are high in saturated fat and cholesterol. Replace them with healthier, low fat options including:

• percent milk or skim milk
• low-fat cheeses such as low-fat cottage cheese, part-skim milk mozzarella, and ricotta
• sorbet or sherbet
• low-fat or fat-free frozen yogurt or ice cream
• low-fat yogurt

How does dietary cholesterol affect blood cholesterol?

The amount of cholesterol in your diet and the amount of cholesterol in your blood are very different things.

Although it may seem logical that eating cholesterol would raise blood cholesterol levels, it usually doesn’t work that way. The body tightly regulates the amount of cholesterol in the blood by controlling its production of cholesterol.

Blood cholesterol levels are mostly determined by the amount of fats and carbohydrates in the diet, not by dietary cholesterol. Recent research has found that for most people, consuming an egg a day had no affect on their cholesterol.

However, in some people, high-cholesterol foods raise blood cholesterol levels. These people are often referred to as “hyperresponders.” This tendency is considered to be genetic.

Even though dietary cholesterol modestly increases LDLTrusted Source in these people, it does not seem to increase their risk of heart disease.

This is because the general increase in LDL particles typically reflects an increase in large LDL particles — not small, dense LDL. In fact, large LDL particles appear not toTrusted Source have any effect on a person’s risk of heart disease.

An older studyTrusted Source found that hyperresponders also experience an increase in HDL particles, which offsets the increase in LDL by transporting excess cholesterol back to the liver for elimination from the body.

As such, while hyperresponders experience raised cholesterol levels when they increase their dietary cholesterol, the ratio of LDL to HDL cholesterol in these people stays the same, and their risk of heart disease doesn’t seem to go up.

Of course, there are always exceptions in nutrition, and some individuals may see adverse effects from eating more cholesterol-rich foods.

Dietary cholesterol and heart disease

Contrary to popular belief, heart disease is not caused only by cholesterol.

Many factors are involved in the disease, including inflammation, oxidative stress, high blood pressure, and smoking.

While heart disease is often driven by the lipoproteins that carry cholesterol around, dietary cholesterol, in itself, has little to no effect on this.

However, high-heat cooking of cholesterol-rich foods can cause the formation ofTrusted Source oxysterols.

Scientists have hypothesized in early studiesTrusted Source that high blood levels of oxysterols may contribute to the development of heart disease, but further evidence is needed before any strong conclusions can be reached.

Research has foundTrusted Source that dietary cholesterol is not associated with an increased risk of heart disease.

A lot of research has been conducted on eggs specifically. Eggs are a significant source of dietary cholesterol, but studies have shownTrusted Source that eating them is not associated with an elevated risk of heart disease.

Also, eggs may even help improve your lipoprotein profiles, which could lower your risk.

One 2013 studyTrusted Source compared the effects of whole eggs and a yolk-free egg substitute on cholesterol levels.

People who ate three whole eggs daily experienced a greater increase in HDL particles and a greater decrease in LDL particles than those who consumed an equivalent amount of egg substitute.

However, it’s important to note that eating eggs may pose a risk for those with diabetes, at least in the context of a regular Western diet. Some studiesTrusted Source show an increased risk of heart disease in people with diabetes who eat eggs.

Should you avoid high-cholesterol foods?

Though research is ongoing, and the relationship between dietary and blood cholesterol has proven to be more complex than once thought, there is still no definitive evidence to suggest that there is not a link between high cholesterol foods and heart disease.

The American Heart Association (AHA)Trusted Source does not make conclusive recommendations around dietary cholesterol consumption. Instead, the AHA recommends a focus on healthy foods recommended to lower the risk of heart disease.

The AHA recommends limiting salt and saturated fats, eating more fruits and vegetables, eating more whole grains rich in fiber, low fat dairy products, and protein such as legumes and nuts. It also recommends limiting red meat intake and sugary drinks.

The AHA also recommendsTrusted Source staying physically active, doing 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly to keep your heart healthy.

Many high-cholesterol foods are also among the most nutritious foods you can eat. These include grass-fed beef, whole eggs, full-fat dairy products, fish oil, shellfish, sardines, and liver. Unless your doctor specifically advises you to cut these out of your diet, moderation may be the best approach.

Ways to lower high blood cholesterol

If you have high cholesterol, you can often lower it through simple lifestyle changes.

For example, losing extra weight may help reverse high cholesterol.

Several studies show that a modest weight loss of 5–10%Trusted Source can lower cholesterol and decrease the risk of heart disease in people with excess weight.

Also, many foods can help lower cholesterol. These include avocados, legumes, nuts, soy foods, fruits, and vegetables.

Adding these foods to your diet can help lower cholesterol and reduce the risk of heart disease.

Being physically active is also important. According to the AHATrusted Source, exercise improves cholesterol levels and heart health.

How Much Cholesterol Should I Be Having Each Day to Be Healthy?

There are no specific recommended limits for the amount of dietary cholesterol you consume from food. But it’s still important to pay attention to the food you eat in order to keep your body’s cholesterol levels in a healthy range.

Doctors now recommend that you limit the amount of harmful saturated fats, trans fats, and added sugars in your diet. You should also keep an eye on your cholesterol intake since foods that are high in cholesterol also tend to be high in saturated fats, especially if you have a high risk of heart disease.

The guideline changes are due to research showing that dietary cholesterol itself isn’t harmful and doesn’t contribute to increases in your body’s blood cholesterol levels. Cholesterol is a natural substance that’s produced in your body and is found in animal-based foods. It’s a waxy, fatty substance that travels through your bloodstream.

body needs cholesterol to help build cells

The body needs cholesterol to help build cells and produce certain hormones. The produces all the cholesterol it needs in the liver and intestines from fats, sugars, and proteins.

But problems arise when you eat too many saturated and trans fats. These cause your liver to produce too much LDL (“bad”) cholesterol, which winds up in artery-clogging deposits. For this reason, experts generally recommend avoiding trans fats altogether and limiting saturated fats to 10 percent or lessTrusted Source of your total calorie intake.

For someone eating 2,000 calories a day, that would be 200 calories (22 grams) or less of saturated fats per day. The most recent recommendation by the American Heart Association (AHA) is to further limit saturated fats to only 5 or 6 percentTrusted Source of your total daily calories.

So for a 2,000 calorie per day (calorie/day) diet, that would be about 100 to 120 calories or around 11 to 13 gramsTrusted Source.

Studies have also shown the negative impact added sugars have on cholesterol and increasing your risk for cardiovascular disease. The AHA recommendsTrusted Source no more than 6 teaspoons (100 calories) of added sugar for women, and 9 teaspoons (150 calories) for men. Keep reading to learn more about the new guidelines for recommended levels of cholesterol and fats, as well as the foods you should watch out for.