How Much Cholesterol Per Day is Safe?

How much cholesterol per day

Nutrition can often feel like a series of mathematical equations. You must reach certain targets of important nutrients every day but you must also avoid exceeding the recommended amount of other foods. Adding the grams of one thing while also deciphering the percentage of your daily needs for another makes planning a meal exhausting. 

One area of nutritional calculation that can be particularly confusing is cholesterol. 

Your body actually makes all of the cholesterol you need so there isn’t a minimum amount you should consume. However, there are dangers to consuming too much of the “bad” type of cholesterol. 

This guide will walk you through what you need to know about cholesterol and your diet.

Dietary cholesterol vs natural cholesterol

Cholesterol is a thick, wax-like substance produced in your liver. Your body needs it to perform certain daily functions. You can also get cholesterol from the foods you eat—particularly animal products. When you eat foods containing cholesterol, you get two things: LDL and HDL:

• LDL – Low-density lipoprotein (LDL) is known as the “bad” cholesterol because when you have too much in your blood, it can build up in your arteries. This can cause a host of serious health problems. However, your body does need some LDL to transport cholesterol molecules around your body so that they can do their jobs.

• HDL – High-density lipoprotein (HDL) is the “good” cholesterol. Its job is to absorb excess cholesterol and carry it back to the liver where it’s excreted from the body. Higher levels of HDL are beneficial because HDL helps keep the “bad” cholesterol from building up in your arteries.

Cholesterol’s role in the body, explained

Cholesterol is important to many of your body’s essential functions. The amount produced naturally is generally enough to handle the necessary jobs of cholesterol. Among these tasks are:

• Hormone production – Your endocrine system uses cholesterol to make some important hormones. Among these are estrogen, cortisol, and testosterone. If you suffer from hypothyroidism, the underproduction of the thyroid hormone can contribute to higher LDL cholesterol.

• Cell building – Cholesterol helps your cells build membranes that protect them from unwelcome invaders. It also prevents lipids from crystalizing and hardening when fat molecules are present.

• Bile manufacturing – Your body uses cholesterol to produce bile acids in the liver. Bile is needed to break down fat during digestion and to carry waste away from the liver. 

• Vitamin D production – Cholesterol transforms into VItamin D when your body is exposed to sunlight. The VItamin D can then be distributed around the body for conversion and use for vital functions.

Ideal daily cholesterol intake

Calculating how much cholesterol per day is appropriate for your body is a little complicated. In the past, the USDA has suggested a limit of 200 mg of cholesterol per day for those at risk of heart disease and no more than 300 mg of cholesterol per day for those not at increased cardiovascular disease risk. 

For reference, one large egg has 186 mg of cholesterol while 6 oz. of skinless chicken breast contains 124 mg of cholesterol. Eating one egg and one chicken breast would push most people past the recommended daily allowance.

In recent years, there has been a shift away from focusing on an exact number to tell you how much cholesterol to consume. Instead, the 2020 to 2025 federal dietary guidelines state: “The National Academies recommends that trans fat and dietary cholesterol consumption to be as low as possible without compromising the nutritional adequacy of the diet.”

That’s quite a mouthful. To help you better understand, let’s break down how fats and cholesterol are related.

Trans fats

Trans fats are artificially produced fat that occurs when food producers add hydrogen to vegetable oils. This process makes the oil more solid which many food manufacturers love because:

• Foods with trans fats are more shelf-stable

• The texture and taste of foods with trans fats are more desirable

• It’s less expensive to produce foods with these oils

• When these oils are used for deep-frying, they can be reused again and again

Unfortunately, what’s good for food producers’ bottom lines is horrible for your health. Trans fat consumption is linked to elevated LDL levels and lowered HDL levels.

Saturated fats

Saturated fats are another culprit behind elevated LDL levels and heart disease. These fats are primarily found in animal products such as:

• Beef

• Pork

• Poultry

• Lamb

• Dairy products

They’re also present in oils that are solid at room temperatures, such as palm and coconut oils. Many highly processed baked goods and snacks contain saturated fats. The American Heart Association recommends that adults get no more than 5 percent of their daily calories from saturated fats. 

Therefore, if you’re a moderately active adult who eats about 2,200 calories per day, no more than 110 of those calories should be from saturated fats. 

Healthy fats

All fats aren’t created equally. Some fats are essential and even beneficial for your health. Your body needs fat for energy, nutrient absorption, and cellular function. You want to eat foods rich in the following fats for health benefits:

• Monounsaturated fats – These fats are generally liquids at room temperature and may turn into solids when chilled. Instead of raising LDL in your blood, monounsaturated fats help reduce it. Olive, canola, peanut, safflower, and sesame oils are all sources of monounsaturated fats.

• Polyunsaturated fats – Polyunsaturated fats are also liquid at room temperature. They help reduce bad cholesterol and provide your body with Vitamin E. You can find polyunsaturated fats in olive, soybean, sunflower, and corn oils. Walnuts, seeds, tofu, and soybeans are also good sources of polyunsaturated fat.

Eating foods with healthy fats in moderation can help keep your body running smoothly without pushing your LDL levels to unhealthy heights.

Foods high in cholesterol

Although the USDA no longer sets a specific number for cholesterol limits, that doesn’t mean you don’t have to be cognizant of what’s in the food you eat. Choosing foods packed with unhealthy fats and cholesterol can lead to serious health problems down the line. 

Elevated cholesterol levels are linked to:

• Heart disease

• Strokes

• Cognitive issues

• Gallstones

• Diabetes 

A diet with too many high cholesterol foods can also lead to obesity and all the health issues that accompany it.

LDL rich foods to limit or avoid

Foods that contribute to high cholesterol problems typically come from animal sources. Some of those with the most potential to be harmful to your health include:

• Red meat

• Pork

• Poultry

• Deep-fried foods

• Ice cream

• Processed meats (sausages, bacon, lunch meat)

• Butter

• Processed snacks (cookies, cakes, chips)

Most of these foods can be replaced with healthier alternatives.

HDL rich foods to enjoy

Luckily, there are many tasty and nutritious foods you can consume that’ll help boost your HDL levels and keep LDL under control. Some of the best options include:

• Olive oil

• Fresh fruits and vegetables

• Avocados

• Soy products

• Whole grains

• Legumes

• Nuts

• Seeds

• Fatty fish (salmon, tuna, trout)

Outside of fatty fish, which are an excellent source of omega-3 fatty acids, these foods are all plant-based.  

Another characteristic shared by many cholesterol managing foods is that they are high in fiber. Soluble dietary fiber can help keep you from the dangers of high cholesterol. Fiber binds with cholesterol molecules and prevents your body from absorbing LDL cholesterol. Eating a diet rich in foods with soluble fiber is a potent weapon against high cholesterol.

Eating (and other methods) to lower bad cholesterol

If you do have high cholesterol, you can change your health for the better. Of course, addressing your diet is the first key. Cutting down on or eliminating foods high in trans and saturated fats will help limit the amount of excess cholesterol your body must eliminate.

Along with your diet, there are other changes you can make to lower your bad cholesterol, including:

• Include more exercise in your daily routine

• Move more throughout the day

• Quit smoking and other tobacco product use

• Find healthy ways to keep stress under control such as meditation, yoga, or journaling

• Practice good sleep hygiene for better rest

• Avoid overindulging in too much alcohol

• Learn about your family’s health history as high cholesterol can be genetic

Along with these changes, your healthcare provider may prescribe medications to help you better manage your cholesterol. 

The first step to improving your health is to get your cholesterol tested. A test will provide you with information about your cholesterol levels so that you can devise a plan for positive change.

Sources: 

CDC. LDL and HDL Cholesterol: Bad and Good Cholesterol. https://www.cdc.gov/cholesterol/ldl_hdl.htm

PubMed. New Insights into Cholesterol Functions: A Friend of Enemy? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682969/

American Heart Association. New Federal Guidelines May Lift Dietary Cholesterol Limits. https://www.heart.org/en/news/2018/05/01/new-federal-guidelines-may-lift-dietary-cholesterol-limits

US Department of Health and Human Services. 2020-2025 Dietary Guidelines for Americans. American Heart Association. New Federal Guidelines May Lift Dietary Cholesterol Limits. https://www.heart.org/en/news/2018/05/01/new-federal-guidelines-may-lift-dietary-cholesterol-limits

American Heart Association. Trans Fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat

American Heart Association. Saturated Fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

PubMed. Cholesterol-lowering Effects of DIetary FIber. https://pubmed.ncbi.nlm.nih.gov/9925120/

PubMed. Lifestyle Changes: Effect of Diet, Exercise, Functional Food, and Obesity Treatment on Lipids and Lipoproteins. https://www.ncbi.nlm.nih.gov/books/NBK326737/