What is cholesterol, and is it unhealthy?

Cholesterol is a waxy substance that your body makes and that you can find in meat, eggs, and cheese. It's important for making hormones, absorbing vitamin D, and making bile, which breaks down fats.

Your liver makes cholesterol, but you can also get it from things that come from animals. LDL ("bad") cholesterol builds up plaque in your arteries, while HDL ("good") cholesterol helps your body get rid of extra cholesterol.

In order to make up for the extra cholesterol you eat, your body lowers the amount it naturally makes. When you don't eat enough cholesterol, on the other hand, your body makes more cholesterol to make sure there is always enough of this important substance.

Is dietary cholesterol harmful?

According to research, eating cholesterol doesn't have a big effect on your body's cholesterol levels. And there is no evidence that dietary cholesterol is linked to heart disease in the general community.

Dietary cholesterol may have a small effect on cholesterol levels, but this doesn't bother most people.

Actually, two-thirds of people around the world don't notice a difference in their cholesterol levels after eating high-cholesterol foods, even when they eat a lot of them. Few people who are thought to be cholesterol non-compensators or hyper-responders seem to be more likely to get sick from eating foods that are high in cholesterol.

The LDL-to-HDL ratio, which is thought to be the best way to measure heart disease risk, has also been shown to be improved by dietary cholesterol.

Research shows that most people don't need to avoid cholesterol in their food, but keep in mind that not all things that contain cholesterol are bad for you.

Foods that are high in cholesterol to stay away from

Some things that are high in cholesterol are very healthy and good for you, while others can be bad for you.

Here are 4 things that are high in cholesterol and should be eaten less of or not at all.

1. Fried foods

You should try to stay away from fried foods like cheese sticks and deep-fried meats whenever you can.

This is because they have a lot of calories and might have trans fats in them, which are bad for your health in many other ways as well. Eating a lot of fried foods has also been linked to a higher chance of getting heart disease.

2. Fast food

Many long-term diseases, like heart disease, diabetes, and obesity, are more likely to happen if you eat a lot of fast food.

People who eat fast food a lot usually have higher cholesterol, more belly fat, more inflammation, higher blood pressure, and trouble controlling their blood sugar.

3. Processed meats

Foods that are high in cholesterol, like sausages, bacon, and hot dogs, should be avoided in your diet.

A big study with more than 614,000 people found that eating an extra 2-oz (50-g) of processed meat every day was linked to a 42% higher risk ofHeart problems from a reliable source.

4. Desserts

Sweets like cookies, cakes, ice cream, pies, and more often than not have a lot of calories, cholesterol, and bad fats.

Researchers have found a link between eating a lot of added sugar and getting diabetes, heart disease, mental decline, and some types of cancer. On top of that, these foods don't always have the vitamins, minerals, protein, and good fats that your body needs to stay healthy.

Lesson Summary

Cholesterol is a waxy substance vital for hormone production, vitamin absorption, and bile formation, synthesized by the liver and also found in animal-based products like meat, eggs, and cheese. There are two types: LDL ("bad") cholesterol, which accumulates plaque in arteries, and HDL ("good") cholesterol, aiding in the removal of excess cholesterol.

Research suggests that dietary cholesterol has minimal impact on overall cholesterol levels or heart disease risk for most individuals. However, some react strongly to dietary cholesterol, termed hyper-responders, potentially facing health risks. The LDL-to-HDL ratio, key for measuring heart disease risk, can be improved by dietary cholesterol intake.

While most individuals need not avoid cholesterol-rich foods, certain high-cholesterol foods are best consumed in moderation or avoided altogether:

• Fried foods: Limit consumption due to high calories, potential trans fats, and links to heart disease.
• Fast food: Excessive intake linked to increased risk of heart disease, diabetes, obesity, and related health issues.
• Processed meats: Avoid items like sausages, bacon, and hot dogs to reduce the risk of heart problems, inflammation, and other health complications.
• Desserts: Be cautious with sweets like cookies, cakes, and ice cream, as they often contain high levels of cholesterol, calories, and unhealthy fats associated with diabetes, heart disease, and other conditions.