Table of ContentsView AllTable of ContentsCholesterol NeedsLimitsDietary GuidelinesCholesterol-Free FoodsFoods to AvoidNutrition LabelsChecking Cholesterol Levels
Table of ContentsView All
View All
Table of Contents
Cholesterol Needs
Limits
Dietary Guidelines
Cholesterol-Free Foods
Foods to Avoid
Nutrition Labels
Checking Cholesterol Levels
It was previously recommended to limit dietary cholesterol intake to no more than 300 milligrams (mg) per day.However, research has shifted the focus from dietary cholesterol intake to other foods (such as those that provide saturated fats) that can raise blood cholesterol levels.Paying attention to the foods and types of fat you eat can help keep blood cholesterol levels in a healthy range, especially for people with high cholesterol.SeventyFour / Getty ImagesWhy Your Body Needs CholesterolCholesterolis a waxy, fatty substance that travels through the bloodstream. Your liver makes all the cholesterol your body needs. Blood cholesterol is necessary for good health, helping your body perform important functions such as making hormones (chemical messengers that control many body functions), building cell membranes, and digesting fat.Cholesterol from foods is known as dietary cholesterol. Dietary cholesterol is found in foods from animal sources, such as meat and dairy products.Cholesterol Limits per DayPreviously, it was recommended to limit dietary cholesterol to no more than 300 mg per day. However, newer guidelines provide no specific number for how much cholesterol individuals should consume in a day.Instead, the 2020–2025 Dietary Guidelines for Americans notes that the National Academies recommends that “dietary cholesterol consumption to be as low as possible without compromising the nutritional adequacy of the diet.”What Are the New Dietary Guidelines?When considering diet’s impact on blood cholesterol levels, new dietary guidelines have shifted the focus from dietary cholesterol to dietary fats. Specifically, reducing the intake of saturated fat to less than 10% of calories per day, and replacing saturated fats with unsaturated fats.The American Heart Association (AHA) recommends an even stricter saturated fat limit of less than 6% of total calories daily. Saturated fats can raise levels oflow-density lipoprotein (LDL) cholesterol (“bad” cholesterol)and increase the risk ofheart disease.It’s also recommended to avoidtrans fat, as this type of fat can increase LDL and decrease levels ofhigh-density lipoprotein (HDL) cholesterol (“good” cholesterol).Saturated FatSaturated fatis a type of fat found in animal-based foods and is often solid at room temperature. Sources of saturated fats include:BeefPorkPoultryFull-fat dairy productsEggsSome tropical oils, such as palm and coconut oilsIn contrast,unsaturated fatis a type of fat that is usually liquid at room temperature and is considered a heart-healthy fat. The two main types of unsaturated fat are polyunsaturated and monounsaturated.Sources of polyunsaturated fats include:Nontropical plant oils, such as canola, corn, soybean, and sunflower oils,Fatty fish, such as salmon, sardines, and tunaTofu/soybeansSome nuts and seeds, such as walnuts, flaxseeds, and sunflower seeds.Sources of monounsaturated fats include:Olives, avocados, and their oilsPeanuts, peanut oil, and peanut butterHazelnutsPecansPumpkin and sesame seedsCanola, safflower, and sesame oilsMany of the foods that contain saturated fats also contain cholesterol. By reducing the amount of saturated fat in your diet, you will also most likely be reducing dietary cholesterol intake, as well.Additionally, to help reduce the risk of heart disease, it’s recommended to limit foods high in sugar and sodium and include plenty of fiber-rich foods.Cholesterol-Free FoodsCholesterol is only found in animal products.Plants do not contain any cholesterol, so some cholesterol-free foods include:Fruits, such as berries, melons, bananas, apples, peaches, and pearsVegetables, such as broccoli, cabbage, eggplant, carrots, tomatoes, onions, peppers, spinach, and kaleGrains,such as oats, wheat, quinoa, rice, bulgur, barley, and milletBeans, such as black, kidney, navy, pinto, and garbanzo beansPeas and lentilsSoybeans and tofuNuts and seeds, such as peanuts, walnuts, hazelnuts, pecans, almonds, pistachios, flaxseeds, sunflower seeds, pumpkin seeds and chia seedsPlant and vegetable oils,such as sunflower, olive, canola, avocado, peanut, corn, and sesame oilsSome plant foods are especially good for cholesterol levels. For example, oats are often touted as good forlowering cholesterol. This is because they containsoluble fiber, which can reduce LDL levels. Other grains high in soluble fiber include bran, barley, and quinoa.Other foods high in soluble fiber include beans, avocados, flaxseeds, chia seeds, Brussels sprouts, okra, broccoli, apples, and oranges.Foods to Limit or Cut EntirelyTo help lower or keep cholesterol levels in a healthy range, it’s recommended to limit foods high in saturated fat and avoid trans fat altogether.Foods to limit include:Baked goods, such as pastries, cookies, and cakesFried foods, such as deep-fried chicken, meats, and cheese sticks, potato chips, onion rings, and french friesFull-fat dairy products, such as cream, whole milk, and butterProcessed meats, such as salami, pepperoni, bacon, sausage, hot dogs, and bolognaRed meat, such as beef, pork, and lambTropical oils, including palm and coconut oilsDo Eggs Contain Too Much Cholesterol?Eggsare high in cholesterol, containing 186 mg of cholesterol in one large egg.Because of this, it was previously recommended to avoid eating egg yolks (egg whites do not contain cholesterol). However, with research suggesting that dietary cholesterol has minimal effects on blood cholesterol, avoiding egg yolks is no longer recommended. Aside from the cholesterol content, eggs—particularly the yolks—are high in vitamins and minerals, making them a nutrient-rich food. Most experts agree that healthy people can enjoy awhole eggeach day as part of an overall balanced diet.If you have high cholesterol, it’s best to consider all sources of saturated fat and cholesterol in your diet and find ways to reduce them. Talk with a healthcare provider or registered dietitian to determine what a healthy amount of eggs is right for you.What to Look for on Nutrition LabelsNutrition facts labelstell you how much of each nutrient is in a food. When trying to get your cholesterol levels in a healthy range, keep an eye on the amount and type of fats you are consuming.The total fat, saturated fat, trans fat, and cholesterol are required to be on nutrition facts labels. Unsaturated fats (polyunsaturated fats and monounsaturated fats) are voluntarily listed unless a statement or claim is made on the package about the health effects or the amount of monounsaturated fat or polyunsaturated fat in the food.The exact number of grams of saturated fat to stay under will vary from person to person, depending on total daily calorie intake, and individual health status.For example, if your goal is to have no more than 10% of daily calories from saturated fat and you aim for 2,000 calories daily, you would want to limit your saturated fat intake to about 22 grams (g) daily. If you want to follow the stricter AHA guidelines of less than 6%, your goal would be no more than 13 grams of saturated fat daily.An easier but less precise way of watching your daily fat limit is to look at the percent daily value on the nutrition facts label. It is along the right-hand side of each nutrient on the label and is based on a 2,000-calorie diet. Looking at the percent daily value for saturated fat can guide you in finding foods that fit your daily diet.Be sure to keep an eye on the serving size and servings per container, as how much you eat may differ from what is listed as one serving on the label.Check Your Cholesterol Levels RegularlyEven if you have had yourcholesterol levelschecked in the past and they were normal, it’s important to get them checked regularly. Cholesterol levels can change over time, especially as you get older, as your risk for high cholesterol and heart disease increases with age.Additionally, your tolerance for less-healthy foods can change over time.In general, there are no noticeablesigns or symptoms of high cholesterol. Because of this, most healthy adults should have their cholesterol levels checked every four to six years. If you havediabetes, heart disease, or a family history of high cholesterol, you may need to have your cholesterol levels checked more frequently.Talk with a healthcare provider to know how often you should be getting your cholesterol levels checked.SummaryResearch suggests that dietary cholesterol does not have as much of an impact on blood cholesterol levels as once thought. It’s now recommended to limit saturated fat intake and avoid trans fats altogether.Cholesterol is found in animal foods. Saturated fats are also mainly found in animal foods, such as meat, poultry, dairy products, and eggs, and can also be found in some tropical oils, such as palm and coconut oils.Include plant foods in your diet, such as fruits, vegetables, grains, nuts, seeds, beans, and vegetable oils. Most experts agree that healthy adults do not need to avoid egg yolks and may enjoy one whole egg a day.Checking the nutrition facts label for total fat, saturated fat, and trans fat can help you choose foods that fit into a healthy, balanced diet.It’s important to have your cholesterol levels checked every four to six years, even if you are healthy or your cholesterol levels were normal in the past. If you have heart disease, diabetes, or a family history of high cholesterol, you may need to have your cholesterol levels checked more often.
It was previously recommended to limit dietary cholesterol intake to no more than 300 milligrams (mg) per day.However, research has shifted the focus from dietary cholesterol intake to other foods (such as those that provide saturated fats) that can raise blood cholesterol levels.
Paying attention to the foods and types of fat you eat can help keep blood cholesterol levels in a healthy range, especially for people with high cholesterol.
SeventyFour / Getty Images
Why Your Body Needs Cholesterol
Cholesterolis a waxy, fatty substance that travels through the bloodstream. Your liver makes all the cholesterol your body needs. Blood cholesterol is necessary for good health, helping your body perform important functions such as making hormones (chemical messengers that control many body functions), building cell membranes, and digesting fat.
Cholesterol from foods is known as dietary cholesterol. Dietary cholesterol is found in foods from animal sources, such as meat and dairy products.
Cholesterol Limits per Day
Previously, it was recommended to limit dietary cholesterol to no more than 300 mg per day. However, newer guidelines provide no specific number for how much cholesterol individuals should consume in a day.
Instead, the 2020–2025 Dietary Guidelines for Americans notes that the National Academies recommends that “dietary cholesterol consumption to be as low as possible without compromising the nutritional adequacy of the diet.”
What Are the New Dietary Guidelines?
When considering diet’s impact on blood cholesterol levels, new dietary guidelines have shifted the focus from dietary cholesterol to dietary fats. Specifically, reducing the intake of saturated fat to less than 10% of calories per day, and replacing saturated fats with unsaturated fats.
The American Heart Association (AHA) recommends an even stricter saturated fat limit of less than 6% of total calories daily. Saturated fats can raise levels oflow-density lipoprotein (LDL) cholesterol (“bad” cholesterol)and increase the risk ofheart disease.
It’s also recommended to avoidtrans fat, as this type of fat can increase LDL and decrease levels ofhigh-density lipoprotein (HDL) cholesterol (“good” cholesterol).
Saturated Fat
Saturated fatis a type of fat found in animal-based foods and is often solid at room temperature. Sources of saturated fats include:
In contrast,unsaturated fatis a type of fat that is usually liquid at room temperature and is considered a heart-healthy fat. The two main types of unsaturated fat are polyunsaturated and monounsaturated.
Sources of polyunsaturated fats include:
Sources of monounsaturated fats include:
Many of the foods that contain saturated fats also contain cholesterol. By reducing the amount of saturated fat in your diet, you will also most likely be reducing dietary cholesterol intake, as well.
Additionally, to help reduce the risk of heart disease, it’s recommended to limit foods high in sugar and sodium and include plenty of fiber-rich foods.
Cholesterol is only found in animal products.Plants do not contain any cholesterol, so some cholesterol-free foods include:
Some plant foods are especially good for cholesterol levels. For example, oats are often touted as good forlowering cholesterol. This is because they containsoluble fiber, which can reduce LDL levels. Other grains high in soluble fiber include bran, barley, and quinoa.
Other foods high in soluble fiber include beans, avocados, flaxseeds, chia seeds, Brussels sprouts, okra, broccoli, apples, and oranges.
Foods to Limit or Cut Entirely
To help lower or keep cholesterol levels in a healthy range, it’s recommended to limit foods high in saturated fat and avoid trans fat altogether.Foods to limit include:
Do Eggs Contain Too Much Cholesterol?Eggsare high in cholesterol, containing 186 mg of cholesterol in one large egg.Because of this, it was previously recommended to avoid eating egg yolks (egg whites do not contain cholesterol). However, with research suggesting that dietary cholesterol has minimal effects on blood cholesterol, avoiding egg yolks is no longer recommended. Aside from the cholesterol content, eggs—particularly the yolks—are high in vitamins and minerals, making them a nutrient-rich food. Most experts agree that healthy people can enjoy awhole eggeach day as part of an overall balanced diet.If you have high cholesterol, it’s best to consider all sources of saturated fat and cholesterol in your diet and find ways to reduce them. Talk with a healthcare provider or registered dietitian to determine what a healthy amount of eggs is right for you.
Do Eggs Contain Too Much Cholesterol?
Eggsare high in cholesterol, containing 186 mg of cholesterol in one large egg.Because of this, it was previously recommended to avoid eating egg yolks (egg whites do not contain cholesterol). However, with research suggesting that dietary cholesterol has minimal effects on blood cholesterol, avoiding egg yolks is no longer recommended. Aside from the cholesterol content, eggs—particularly the yolks—are high in vitamins and minerals, making them a nutrient-rich food. Most experts agree that healthy people can enjoy awhole eggeach day as part of an overall balanced diet.If you have high cholesterol, it’s best to consider all sources of saturated fat and cholesterol in your diet and find ways to reduce them. Talk with a healthcare provider or registered dietitian to determine what a healthy amount of eggs is right for you.
Eggsare high in cholesterol, containing 186 mg of cholesterol in one large egg.
Because of this, it was previously recommended to avoid eating egg yolks (egg whites do not contain cholesterol). However, with research suggesting that dietary cholesterol has minimal effects on blood cholesterol, avoiding egg yolks is no longer recommended. Aside from the cholesterol content, eggs—particularly the yolks—are high in vitamins and minerals, making them a nutrient-rich food. Most experts agree that healthy people can enjoy awhole eggeach day as part of an overall balanced diet.
If you have high cholesterol, it’s best to consider all sources of saturated fat and cholesterol in your diet and find ways to reduce them. Talk with a healthcare provider or registered dietitian to determine what a healthy amount of eggs is right for you.
What to Look for on Nutrition Labels
Nutrition facts labelstell you how much of each nutrient is in a food. When trying to get your cholesterol levels in a healthy range, keep an eye on the amount and type of fats you are consuming.
The total fat, saturated fat, trans fat, and cholesterol are required to be on nutrition facts labels. Unsaturated fats (polyunsaturated fats and monounsaturated fats) are voluntarily listed unless a statement or claim is made on the package about the health effects or the amount of monounsaturated fat or polyunsaturated fat in the food.
The exact number of grams of saturated fat to stay under will vary from person to person, depending on total daily calorie intake, and individual health status.
For example, if your goal is to have no more than 10% of daily calories from saturated fat and you aim for 2,000 calories daily, you would want to limit your saturated fat intake to about 22 grams (g) daily. If you want to follow the stricter AHA guidelines of less than 6%, your goal would be no more than 13 grams of saturated fat daily.
An easier but less precise way of watching your daily fat limit is to look at the percent daily value on the nutrition facts label. It is along the right-hand side of each nutrient on the label and is based on a 2,000-calorie diet. Looking at the percent daily value for saturated fat can guide you in finding foods that fit your daily diet.
Be sure to keep an eye on the serving size and servings per container, as how much you eat may differ from what is listed as one serving on the label.
Check Your Cholesterol Levels Regularly
Even if you have had yourcholesterol levelschecked in the past and they were normal, it’s important to get them checked regularly. Cholesterol levels can change over time, especially as you get older, as your risk for high cholesterol and heart disease increases with age.Additionally, your tolerance for less-healthy foods can change over time.
In general, there are no noticeablesigns or symptoms of high cholesterol. Because of this, most healthy adults should have their cholesterol levels checked every four to six years. If you havediabetes, heart disease, or a family history of high cholesterol, you may need to have your cholesterol levels checked more frequently.
Talk with a healthcare provider to know how often you should be getting your cholesterol levels checked.
Summary
Research suggests that dietary cholesterol does not have as much of an impact on blood cholesterol levels as once thought. It’s now recommended to limit saturated fat intake and avoid trans fats altogether.
Cholesterol is found in animal foods. Saturated fats are also mainly found in animal foods, such as meat, poultry, dairy products, and eggs, and can also be found in some tropical oils, such as palm and coconut oils.
Include plant foods in your diet, such as fruits, vegetables, grains, nuts, seeds, beans, and vegetable oils. Most experts agree that healthy adults do not need to avoid egg yolks and may enjoy one whole egg a day.
Checking the nutrition facts label for total fat, saturated fat, and trans fat can help you choose foods that fit into a healthy, balanced diet.
It’s important to have your cholesterol levels checked every four to six years, even if you are healthy or your cholesterol levels were normal in the past. If you have heart disease, diabetes, or a family history of high cholesterol, you may need to have your cholesterol levels checked more often.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.Centers for Disease Control and Prevention.About cholesterol.U. S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.American Heart Association.Saturated fat.American Heart Association.Trans fats.American Heart Association.Polyunsaturated fats.American Heart Association.Monounsaturated fats.National Lipid Association.Adding soluble fiber to lower your cholesterol.American Heart Association.Prevention and treatment of high cholesterol (hyperlipidemia).American Heart Association.Cooking to lower cholesterol.USDA FoodData Central.Egg, whole, cooked, hard-boiled.Food and Drug Administration.Monounsaturated and polyunsaturated fats.Centers for Disease Control and Prevention.Risk factors for high cholesterol.Centers for Disease Control and Prevention.Testing for cholesterol.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.Centers for Disease Control and Prevention.About cholesterol.U. S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.American Heart Association.Saturated fat.American Heart Association.Trans fats.American Heart Association.Polyunsaturated fats.American Heart Association.Monounsaturated fats.National Lipid Association.Adding soluble fiber to lower your cholesterol.American Heart Association.Prevention and treatment of high cholesterol (hyperlipidemia).American Heart Association.Cooking to lower cholesterol.USDA FoodData Central.Egg, whole, cooked, hard-boiled.Food and Drug Administration.Monounsaturated and polyunsaturated fats.Centers for Disease Control and Prevention.Risk factors for high cholesterol.Centers for Disease Control and Prevention.Testing for cholesterol.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.Centers for Disease Control and Prevention.About cholesterol.U. S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.American Heart Association.Saturated fat.American Heart Association.Trans fats.American Heart Association.Polyunsaturated fats.American Heart Association.Monounsaturated fats.National Lipid Association.Adding soluble fiber to lower your cholesterol.American Heart Association.Prevention and treatment of high cholesterol (hyperlipidemia).American Heart Association.Cooking to lower cholesterol.USDA FoodData Central.Egg, whole, cooked, hard-boiled.Food and Drug Administration.Monounsaturated and polyunsaturated fats.Centers for Disease Control and Prevention.Risk factors for high cholesterol.Centers for Disease Control and Prevention.Testing for cholesterol.
American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.
Centers for Disease Control and Prevention.About cholesterol.
U. S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025.
American Heart Association.Saturated fat.
American Heart Association.Trans fats.
American Heart Association.Polyunsaturated fats.
American Heart Association.Monounsaturated fats.
National Lipid Association.Adding soluble fiber to lower your cholesterol.
American Heart Association.Prevention and treatment of high cholesterol (hyperlipidemia).
American Heart Association.Cooking to lower cholesterol.
USDA FoodData Central.Egg, whole, cooked, hard-boiled.
Food and Drug Administration.Monounsaturated and polyunsaturated fats.
Centers for Disease Control and Prevention.Risk factors for high cholesterol.
Centers for Disease Control and Prevention.Testing for cholesterol.
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