According to the American Heart Association (AHA), it's generally recommended that individuals should limit their dietary cholesterol intake to less than 300 milligrams per day. For those with heart disease or who are at higher risk, such as individuals with diabetes or high LDL cholesterol levels, the recommendation may be even lower, typically around 200 milligrams per day.
Dietary patterns play a crucial role in determining cholesterol levels and overall heart health. While dietary cholesterol from foods can influence cholesterol levels to some extent, the impact of dietary patterns on cholesterol levels is multifaceted. Here are some key points about dietary patterns and their relationship to high cholesterol:
Saturated and Trans Fats: Diets high in saturated and trans fats are strongly associated with elevated LDL (bad) cholesterol levels. Saturated fats are typically found in animal products such as red meat, full-fat dairy products, and certain oils like coconut oil and palm oil. Trans fats, which are primarily found in processed and fried foods, raise LDL cholesterol levels while also lowering HDL (good) cholesterol levels.
Refined Carbohydrates and Added Sugars: Diets high in refined carbohydrates and added sugars can contribute to high triglyceride levels and lower HDL cholesterol levels. Foods such as white bread, sugary snacks, pastries, sugary beverages, and processed foods often contain high amounts of refined carbohydrates and added sugars. High triglyceride levels are often associated with increased risk of heart disease.
Fiber-Rich Foods: Diets high in fiber, particularly soluble fiber, can help lower LDL cholesterol levels. Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body, leading to lower blood cholesterol levels. Foods rich in soluble fiber include oats, barley, beans, lentils, fruits, and vegetables.
Healthy Fats: Consuming healthy fats, such as those found in nuts, seeds, avocados, and fatty fish like salmon, can help improve cholesterol levels. These fats, particularly monounsaturated and polyunsaturated fats, can raise HDL cholesterol levels while lowering LDL cholesterol levels when consumed as part of a balanced diet.
Plant-Based Diets: Plant-based diets, such as vegetarian and vegan diets, have been shown to be beneficial for cholesterol levels and heart health. These diets are typically high in fruits, vegetables, whole grains, legumes, nuts, and seeds, which are naturally low in saturated fat and cholesterol. Plant-based diets can help lower LDL cholesterol levels and reduce the risk of heart disease.
Mediterranean Diet: The Mediterranean diet, which emphasizes fruits, vegetables, whole grains, fish, olive oil, nuts, and seeds, has been associated with lower LDL cholesterol levels and a reduced risk of heart disease. This dietary pattern is rich in healthy fats, fiber, and antioxidants, which contribute to its heart-protective effects.
Overall, adopting a heart-healthy dietary pattern that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats while minimizing intake of saturated fats, trans fats, refined carbohydrates, and added sugars is essential for managing cholesterol levels and promoting cardiovascular health.
If you have high cholesterol and are not seeing a reduction in cholesterol through the Mediterranean Diet, it may be time to focus on reducing high cholesterol foods by using a macronutrient tracking app and keeping cholesterol below 200-300mg per day.
Remember, we need cholesterol for important body functions such as
· Cell Structure
· Hormone Synthesis
· Bile Acid Formation
· Vitamin D Formation
· Nervous System Structure
· Cellular Communication
We don’t want to eliminate cholesterol entirely as a deficiency can lead to poor healing, hormone imbalance, low libido, digestive issues, poor memory and more symptoms. When in doubt, whole food sources of cholesterol are generally best.
Here is a list of other foods high in cholesterol:
· Egg Yolk: One large egg yolk contains approximately 186 milligrams of cholesterol.
· Liver: Beef liver contains about 375 milligrams of cholesterol per 3-ounce serving.
· Shellfish: Shrimp, crab, and lobster- a 3-ounce serving of shrimp contains roughly 166 milligrams of cholesterol.
· Red Meat: Beef, particularly fattier cuts like ribeye, contains around 80 milligrams of cholesterol per 3-ounce serving.
· Processed Meats: Sausages, bacon, and other processed meats are high in cholesterol. A typical serving of bacon (3 slices) contains about 10 milligrams of cholesterol.
· Butter: Butter has around 31 milligrams of cholesterol per tablespoon.
· Cheese: Certain cheeses like cheddar or American cheese have about 30 milligrams of cholesterol per ounce.
· Fast Food: Burgers and fried foods from fast-food chains are often high in cholesterol. A fast-food hamburger contains around 90 milligrams of cholesterol.
· Pastries and Baked Goods: Commercially prepared baked goods like croissants or muffins can contain high amounts of cholesterol due to ingredients like butter and eggs. A croissant can contain around 40 milligrams of cholesterol.
· Full-Fat Dairy: Whole milk, cream, and full-fat yogurt can be high in cholesterol. For example, one cup of whole milk contains approximately 33 milligrams of cholesterol.
· Whey protein powder can have between 30-100mg of cholesterol. Iso-whey protein powders and plant-based protein powders contain little to no cholesterol. Remember to read labels on all packaged foods!
Source: USDA National Nutrient Database