Cholesterol and calories are both dietary essentials, but they have different functions. Cholesterol and calories are similar because when consumed in excess, they contribute to chronic diseases. You should follow the United States Department of Agriculture’s (USDA) dietary guidelines regarding cholesterol and calorie intake to stay healthy and prevent illness.
Cholesterol
Cholesterol is a fat-like substance found in the blood and body cells. According to the American Heart Association (AHA), cholesterol is used to form cell membranes and hormones. The two main types of cholesterol are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). High LDL and low HDL are risk factors for heart disease. Medline Plus says LDL should be below 160 to 190 mg/dL for most people and less than 100 to 130 mg/dL for diabetics and those at risk for heart disease. HDL should be above 40 to 50 mg/dL for good health. LDL can be lowered by limiting high-cholesterol foods, and HDL can be increased by exercising more.
Calories
According to Medline Plus, calories are the amount of energy stored in food. Eating too few calories can lead to malnutrition, and eating more calories than necessary contributes to weight gain and obesity. Obesity is a risk factor for heart disease, diabetes, cancer, liver and kidney disease, stroke and other chronic conditions. The amount of calories consumed a day should be balanced with the amount of calories expended through daily activities and exercise.
Guidelines
Federal dietary guidelines recommend limiting cholesterol to less than 300 mg per day. People with heart disease should limit cholesterol intake to less than 200 mg per day. According to the AHA, on average men and women consume 337 mg and 217 mg of cholesterol a day, respectively. The average adult needs about 2,000 calories a day, but that figure differs based on age, gender, activity level and health goals. Generally speaking, males need more calories than females, physically active people require more calories than sedentary individuals and adults in their 20s, 30s and 40s need more calories than adults older than 50. Overweight individuals need to reduce their calorie intake and increase their level of physical activity to support weight loss.
Food
Cholesterol is only found in animal products. According to the AHA, foods with the most cholesterol include egg yolks, red meat, organ meats, poultry, shellfish, cream and dairy products. All foods have calories, but according to the USDA the healthiest foods are naturally low in calories and packed with essential nutrients. Examples include fruits, vegetables, grains, low-fat dairy products and lean proteins such as fish, beans, soy, nuts and skinless chicken breast. Coincidentally, many foods that are high in cholesterol are also high in calories. This is because high-cholesterol foods tend to be high in fat, and fat is highly caloric.
Reducing Cholesterol and Calories
Overweight individuals and people with high cholesterol should limit cholesterol and calorie intake. Eating a plant-based diet that is rich in fruits, vegetables and whole grains and limiting meat and dairy products will help reduce intake of both cholesterol and calories. Calorie intake can also be reduced by decreasing the amount of fat, sugar and alcohol in the diet by limiting deep-fried foods, fast foods, soda, desserts and sweets, snack foods, butter, cream and candy. These foods are highly caloric and have few nutritional benefits.
