There is no evidence of health benefits to the dietary intake of cholesterol found in animal products. Cholesterol naturally occurs only in animal products. It is a component of all animal tissues and is required for cell membranes, for steroid hormone production and the creation of bile acids needed for digestion. It may be required for physiological processes, but it is not essential and does not to be consumed because the body is proficient in manufacturing it. In actuality, dietary cholesterol raises low-density lipoproteins ("bad" LDL cholesterol) that increase the risk of cardiovascular disease.
Background
Unlike most dietary constituents on the Nutrition Facts Label, cholesterol is not essential and has no recommended dietary allowance (RDA). It also does not have a tolerable upper intake level because of the adverse association with cardiovascular disease. This puts cholesterol in an ambiguous category because it can only be found in animal based products. Completely eliminating cholesterol from the diet would mean completely eliminating animal-based products, which can pose a health risk by limiting adequate intakes of protein and other essential nutrients. Dietary cholesterol should be consumed in the form of animal products, but just in small amounts.
Where Cholesterol is Found
The American Heart Association recommends that intake of dietary cholesterol be under 300 milligrams a day and under 200 milligrams a day if you have heart disease. A half cup of shrimp may contain anywhere from 60 to 100 milligrams, one egg yolk contains 250 milligrams and dairy products may contain anywhere from seven milligrams for skim milk to 30 milligrams of cholesterol for whole milk. The only way to achieve a completely cholesterol-free diet is to eat a vegan diet. Other than that a lacto-ovo vegetarian diet consisting primarily of vegetables with low-fat dairy and egg whites is another low-cholesterol diet option. Aside from that, the dietary reference intakes support a healthy diet that will meet health needs while limiting cholesterol intake.
Limiting Cholesterol
The easiest way to imagine a typical healthy, low-cholesterol diet is a plate with two cups of mixed vegetables; three ounces of chicken, lean meat or fish; and ½ cup of whole grains. Grains and vegetables should be prepared without butter and animal products should be chosen with the leanest source possible to minimize cholesterol consumption. If you are concerned about cholesterol intake, get protein from plant sources like nuts, beans and lentils, as there is no cholesterol naturally occurring in these items. Leaner animal products, for the most, part contain less cholesterol than fattier sources like red meat. However, shrimp, lobster, some fish and eggs do not follow this, so these foods should be limited.
Cholesterol and Fiber
A plant-based diet not only is low in cholesterol, but high in fiber and other essential nutrients. In the dietary tract, fiber binds to cholesterol and pulls it out of the body helping to lower LDL cholesterol. A diet low in cholesterol helps heart health and maximizes weight loss. Fruits and vegetables contain no cholesterol and are packed full of fiber.
Who Should Limit Cholesterol
People with increased risks for cardiovascular disease should watch the amount of cholesterol consumed. Age, body mass index, diabetes, hypertension, smoking and other factors may increase the risk of cardiovascular disease. Gender, stress and lack of exercise also may negatively impact your cholesterol levels. Individuals with these risk factors should limit dietary cholesterol intake, which may also limit overall saturated fat intake contributing to better heart health and a healthy weight.
