Cholesterol

For many years people have avoided cholesterol-rich foods, such as eggs, in an attempt to stay healthier.

But in fact, food like eggs are very nutritious foods. And they are loaded with important nutrients that are missing in many people’s diets.

In this blog you will discover why it is important for your body and why you don’t have to fear the cholesterol in foods. You will gain insight regarding which healthy high-cholesterol foods you can easily eat and which you should avoid.

What is Cholesterol?

Cholesterol can be defined very quickly: It is a waxy, kind of fatty substance that is found in all the cells in your body. And this little substance is essential for human life!

Your body needs it to work properly. It’s a crucial component of cell membranes, helps in hormone production, and aids in digestion.

Here’s a more detailed look at why your body needs cholesterol:

• Cell Structure: lt is a key component of cell membranes, providing structural support and regulating the movement of substances in and out of cells.
• Hormone Production: It is a precursor for many hormones, including sex hormones like estrogen and testosterone, as well as adrenal hormones and vitamin D.
• Digestion: The liver uses it to produce bile acids, which are essential for the digestion and absorption of fats and fat-soluble vitamins.
• Brain and Nervous System Development: In children, it plays a significant role in the development of the brain and nervous system.
• Vitamin D Synthesis: It is necessary for the body to produce vitamin D, which is important for bone health and other functions

In fact, your body makes most of it by itself in the liver. So, only a small part comes from the food you eat. The bloodstream transports it from the liver and out to other organs and tissues in your body. In case there should be any spare cholesterol it will be carried back to the liver in the bloodstream.

Two Types of Cholesterol

“LDL”

Which stands for “low-density lipoprotein.” High levels of LDL cholesterol are associated with a higher risk of cardiovascular disease, which is why it is sometimes referred to as “bad” cholesterol. LDL can contribute to the buildup of plaque in arteries, increasing the risk of heart disease.

“HDL”

Which stands for “high-density lipoprotein.” High levels of HDL cholesterol are associated with a lower risk of cardiovascular disease and is also called “good” cholesterol.

What Happens If Cholesterol is Too High?

Although it is needed for your body to function well you can also have too much of it. 

In this case, levels may lead to:

• Increased risk of cardiovascular and heart diseases.
• Type 2 diabetes and high blood pressure.
• Developing fatty deposits in your blood vessels. Sometimes, these deposits can break and form a clot that causes a heart attack or a stroke.

3 Cholesterol-Rich Foods Which Are Healthy For You

Eggs

Eggs are high in cholesterol. One large egg contains 211mg. However, research shows that eating whole eggs doesn’t negatively impact cholesterol levels. And aside from containing cholesterol, eggs are an excellent source of protein and are packed with good nutrients like B vitamins, selenium, and vitamin A.

Shellfish

Shellfish, clams, crabs, and shrimps are all high in cholesterol. For example, 3.5-ounces (100gram) of shrimp contain 195mg. But on the other hand, they are all a great source of protein, B vitamins, iron, and selenium.

Sardines

3.5-ounces (100gram) of these tiny fish contain 142mg. Sardines are loaded with fantastic nutrients like iron, selenium, phosphorus, zinc, copper, magnesium, and vitamin E. And then it just happens to be a tasty little fish that you can easily add to your dinner plate.

3 Cholesterol-Rich Foods Which You Should Try to Avoid

Fried Food and Processed Meats

Fried foods like deep-fried meat or French fries as well as processed meats, like bacon and various sausages are all very high in cholesterol. For example, 3.5-ounces (100g) of bacon contain 110mg. These foods are also loaded with calories and do often contain trans fats. This is not the best combination and if eaten in bigger amounts it can increase the risk of heart disease and obesity.

Fast Food

Just like with fried foods, fast foods have a high content of cholesterol. People who eat fast food on a regular basis tend to have higher cholesterol, more belly fat, and higher levels of inflammation.

Sweets

Cookies, ice cream, cakes, and desserts tend to be high in cholesterol, as well as added sugars, saturated fats, and calories.

How To Lower Cholesterol

Small changes in your lifestyle and diet can help you lower levels and thereby reduce the risk of various diseases.

Here are some healthy ways you can start with:

• Eat Fiber Daily: Foods such as fruits, legumes, and oats can help reduce LDL cholesterol levels. As an extra plus, eating foods rich in fiber will keep you full for a longer time and help lower the risk of overeating.

• Eat Omega-3: Wild-caught fatty fish like salmon, herring, and mackerel can help reduce LDL and raise HDL cholesterol levels.

• Be More Active: Being more physically active in your everyday life is a great way to lower LDL levels. All types of activities and sports can help do the job so, choose your favorite.

Bottom Line

In essence, it is a fundamental building block and regulator within the body, contributing to various vital processes that maintain proper cell function, hormonal balance, bone health, and efficient digestion. However, it is essential to maintain healthy levels as both excessively high and abnormally low levels can lead to health problems. Don’t fear cholesterol. Your body needs it to work properly. You can therefore easily eat cholesterol-rich food if you choose the food that contains lots of good nutrients and limit the foods high in saturated fat, trans fats, and calories. Download your checklist here to help keep levels in check!