Understanding Cholesterol

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Cholesterol is not a fat. It is a waxy, fat-like substance produced by all animals, including humans. Cholesterol is needed for many bodily functions and serves to insulate nerve fibers, maintain cell walls and produce vitamin D, various hormones and digestive juices. Cholesterol is produced by the liver.

There is a difference between dietary cholesterol (the cholesterol you consume in foods) and blood cholesterol (the cholesterol in your bloodstream, also called serum cholesterol). Dietary cholesterol is present in varying amounts in some foods, such as meat, poultry, seafood, eggs, and dairy products. Dietary cholesterol does not automatically become blood cholesterol when you eat it. Most of your blood cholesterol is made by your body. Individuals vary in how much cholesterol their body makes. There is little doubt that elevated blood cholesterol levels increase heart disease risk. But the effect of dietary cholesterol on blood cholesterol levels is the subject of debate among health professionals. That's because research does not show that food cholesterol significantly boosts blood cholesterol levels in everyone.

Currently, the U.S. Dietary Guidelines and the American Heart Association recommend an average daily intake of no more than 300 milligrams. But some health professionals, including the American Heart Association, are starting to take another look at the 300 milligram limit, a recommended level which has not been challenged, or revised, since the 1970's. Even without revised dietary cholesterol guidelines, certain people may not need to restrict their cholesterol intake to less than 300 milligrams a day. That's because scientific studies suggest people react differently to dietary cholesterol. Some researchers say that nearly two-thirds of Americans can handle cholesterol intake within the range that people normally consume (300 mg - 400 mg) without significantly raising their blood cholesterol level.

For example, two recent studies published in an American Heart Association journal showed that 20 healthy young men and 13 healthy young women with normal blood cholesterol levels were able to consume up to two eggs per day while on a low-fat diet without significantly raising their blood cholesterol levels. The outcome of these studies support results from several other studies published in the last decade, and suggests that an egg or two daily may be acceptable for people with normal blood cholesterol levels. With more research and improved technology, doctors and dietitians may soon be personalizing dietary cholesterol recommendations. However, until we know more about individual dietary cholesterol limits, ask your doctor to assess your personal heart disease risk and dietary needs. Keep in mind that dietary guidelines do not apply to a single meal, recipe, or food, but to your diet over a period of several days, or even a week. Reductions in saturated fat intake typically result in lower cholesterol consumption, since many high fat foods are also cholesterol-rich. But you don't have to consume only foods low in fat and cholesterol. Practice moderation by balancing foods high in fat or cholesterol with low-fat selections.

For example, there's no need to avoid eggs on a heart-health diet. Even cholesterol-lowering diets allow moderate amounts of whole eggs. There is no limit on egg whites, since they're cholesterol and fat-free.