Many people interpret cholesterol as bad. In some aspects, it is in fact harmful for health. However, not all cholesterol is bad for health, and some amount is actually required to stay healthy. But what is that recommended daily intake?
In an interaction with the OnlyMyHealth team, Dr Sanjay Sengupta, Consultant Cardiologist, Fortis Hospital, Anandapur, discusses everything about cholesterol, including how much you should have in a day and what healthy cholesterol levels are.
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Understanding Dietary Cholesterol
Cholesterol is a waxy substance that is found in the cells of the body. Your body uses it to make hormones, vitamin D, and substances to help you digest your foods.
While your liver produces all the cholesterol your body needs, dietary intake also plays a role.
Dr Sengupta explains, “When we consume dietary cholesterol, it’s absorbed into the bloodstream, where it’s transported to the liver for processing. The liver then uses some of this cholesterol to produce bile acids, hormones, and other essential compounds. Excess cholesterol is packaged into lipoproteins like Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL) and transported to various tissues throughout the body.”
“The impact of dietary cholesterol on blood cholesterol levels varies from person to person. Some people may experience a significant increase in blood cholesterol levels after consuming high amounts of dietary cholesterol, while others may not be affected as much,” he adds.
How Much Cholesterol Is Recommended In A Day?
The recommended daily intake of cholesterol for a healthy adult varies. According to some organisations, there is no specific daily limit for dietary cholesterol, but they recommend limiting dietary cholesterol to as little as possible while consuming a healthy eating pattern.
But the National Lipid Association recommends no more than 200-300 mg of dietary cholesterol per day.
“It’s essential to note that these recommendations apply to healthy adults. Individuals with high cholesterol, heart disease, or other health conditions may need to follow stricter guidelines,” warned Dr Sengupta.
Can Too Little Cholesterol Be A Problem?
Total cholesterol levels indicate heart health risk.
A desirable level is below 200 mg/dL, while 200-239 mg/dL is considered borderline high, urging a need for lifestyle changes. Levels of 240 mg/dL or higher are classified as high, increasing the risk of heart disease and requiring medical attention.
However, low levels of cholesterol can also pose certain health concerns.
According to Dr Sengupta, cholesterol is an essential nutrient that plays a critical role in various bodily functions, such as:
- Hormone production: Cholesterol is necessary for the production of hormones like cortisol, aldosterone, and sex hormones.
- Bile acid production: Cholesterol is used to produce bile acids, which are essential for fat digestion and absorption.
- Brain function: Cholesterol is necessary for the proper functioning of brain cells.
Therefore, extremely low cholesterol levels can disrupt hormone production, leading to issues like fatigue, mood changes, and decreased libido; affect absorption of fat-soluble vitamins like vitamins A, D, E, and K; and lead to neurological problems like depression, anxiety, and cognitive impairment, says Dr Sengupta.
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Food Sources To Maintain Healthy Cholesterol Levels
Here are some of the foods to eat and avoid for maintaining healthy cholesterol levels:
Good cholesterol food sources:
- Fatty fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help lower triglycerides and improve overall heart health.
- Avocados: Avocados are a rich source of monounsaturated fats, which can help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol.
- Nuts and seeds: Many nuts and seeds, such as almonds, walnuts, and chia seeds, are rich in healthy fats, fibre, and antioxidants, which can help support heart health.
- Fatty fruits: Fatty fruits like olives and coconuts are rich in healthy fats that can help support heart health.
Unhealthy fat food sources:
- Organ meats: Organ meats like liver and kidney are high in dietary cholesterol and saturated fats.
- High-fat dairy products: High-fat dairy products like cheese, whole milk, and cream are high in saturated fats and dietary cholesterol.
- Processed meats: Processed meats like hot dogs, sausages, and bacon are high in saturated fats, sodium, and dietary cholesterol.
Conclusion
Cholesterol is an integral part of your health. Cutting it out completely is never recommended; however, maintaining healthy levels is also important. Consult a doctor or a medical professional for a more personalised dietary plan that suits your individual circumstance.