Cholesterol is essential for human life. It has many uses in the human body. It “functions as a precursor molecule in the synthesis of vitamin D, steroid hormones (e.g., cortisol and aldosterone and adrenal androgens), and sex hormones (e.g., testosterone, estrogens, and progesterone). Cholesterol is also a constituent of bile salt used in digestion to facilitate absorption of fat-soluble vitamins A, D, E, and K.” (Huff et al., 2021). Our liver makes cholesterol but it can also be sourced by different foods. It is important to note that cholesterol is essential for human life, but with all things, it’s best in moderation.
Different Types of Cholesterol
Some may think that cholesterol is bad for you, but that is not the full truth. When it comes to cholesterol, there are multiple components to consider. We will discuss two of them: low-density lipoprotein cholesterol (LDL-C) and high-density lipoprotein cholesterol (HDL-C).
Low-density lipoprotein cholesterol (LDL-C) is otherwise known as bad cholesterol. As stated by the CDC, “high levels of LDL cholesterol raise your risk for heart disease and stroke” as too much of it causes cholesterol to build up on the walls of your blood vessels (and this build up is termed plaque). Meanwhile, high-density lipoprotein cholesterol (HDL-C) is known as good cholesterol. The CDC states that it “absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower
your risk for heart disease and stroke.”
Cholesterol Levels & Recommendations
As you can see, it is better for your body to have low levels of LDL-C and high levels of HDL-C. Risk factors for atherosclerotic cardiovascular include: total cholesterol >200 mg/dL, LDL-C > 131 mg/dL, and/or HDL-C level < 40 mg/dL (Mahan & Raymond, 2017). It is important to make sure you check in with your doctor on a regular basis (i.e. annual physical) especially if you have high risk factors, such as a family member having high levels of cholesterol. The American Heart Association recommends that “all adults 20 or older have their cholesterol and other traditional risk factors checked every four to six years as long as their risk remains low” by their primary care doctor. If there is a higher risk, there may be a need to check more often. Now that we have a better idea of what cholesterol is, let’s talk about some dietary sources that help provide it for our bodies.
Reducing the Risk of Cardiovascular Disease
Even with this information, it is important to note that there are other steps that can be taken to look after your heart health and reduce the risk of cardiovascular disease. In terms of diet, the Dietary Guidelines for Americans 2020-2025 recommended that saturated fat should be limited to less than 10% of calories by replacing them with unsaturated fats. The DGA guidelines also noted that the need to limit trans fat and dietary cholesterol consumption to as low as possible without compromising the nutrition adequacy of the diet. The ACC/AHA Guidelines states: “All adults should consume a healthy diet that emphasizes the intake of vegetables, fruits, nuts, whole grains, lean vegetable or animal protein, and fish and minimizes the intake of trans fats, red meat and processed red meats, refined carbohydrates, and sweetened beverages.”
In addition, try to aim for “at least 150 minutes per week of accumulated moderate-intensity physical activity or 75 minutes per week of vigorous-intensity physical activity.” It’s also advised that those aged 45-70 undergo a 10-year atherosclerotic cardiovascular disease (ASCVD) risk estimation. It also mentions that “cigarette smoking remains a strong, independent risk factor for ASCVD events and premature death.” (Arnett et al., 2019)
All in all, there are many different things you can do to help decrease your risk of ASCVD. It can be hard to have a sudden change in your diet, but it can come gradually. For example, those who like to eat burgers can take a look at our What Is A Heart Healthy Burger? blog for some pointers on how to choose a healthier option for a burger. It is important to note that the information provided can differ from individual to individual. If you have any concerns, and for the best results, please be sure to consult with your primary care physician to see what works best for you.
Arnett DK, Blumenthal RS, Albert MA, Buroker AB, Goldberger ZD, Hahn EJ, Himmelfarb CD, Khera A, Lloyd-Jones D, McEvoy JW, Michos ED, Miedema MD, Muñoz D, Smith SC Jr, Virani SS, Williams KA Sr, Yeboah J, Ziaeian B. 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2019;140:e596–e646. DOI: 10.1161/CIR.0000000000000678Huff, T., Boyd, B., & Jialal, I. (2021). Physiology, Cholesterol. In StatPearls. StatPearls Publishing.
Keast, D., Fulgoni, V., Nicklas, T., & O’Neil, C. (2013). Food Sources of Energy and Nutrients among Children in the United States: National Health and Nutrition Examination Survey 2003–2006. Nutrients, 5(1), 283–301. doi:10.3390/nu5010283
Mahan, L. K., & Raymond, J. L. (2017). Krause’s Food & the Nutrition Care Process (14th ed.). Elsevier. Feature Photo by Kiley Lawson on Unsplash
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020