Cholesterol is a soft, fatty substance vital for a number of biological processes in the human body--including hormone regulation, fat digestion and cellular makeup. Although the liver synthesizes enough cholesterol for these physiological functions to occur, food sources of cholesterol add to your body's supply. According to the American Heart Association, consuming high levels of dietary cholesterol can result in hypercholesterolemia, or elevated blood cholesterol, a condition that increases your risk of coronary heart disease.
Food Groups
The only dietary sources of cholesterol are animal-derived products; plant foods do not contain this substance. Cholesterol-containing foods include dairy products such as milk, cream, yogurt, cheese, butter, sour cream, ice cream and yogurt; seafood such as fish, clams, shrimp and oysters; poultry such as chicken, duck and turkey; meat such as beef, pork, lamb and veal; lard; organ meats; cured meats and deli meats such as salami, pastrami, bologna, chorizo, prosciutto and liverwurst; and egg yolks. Although plant foods are cholesterol free, products made with animal-based ingredients--including many baked goods, salad dressings, sauces and condiments--contain a small amount of cholesterol, according to the U.S. Department of Agriculture.
Effects
When you consume small amounts of cholesterol from dietary sources, the liver removes it and blood cholesterol levels remain unaffected. When you consume higher amounts of dietary cholesterol, the excess--unprocessed by the liver--enters the bloodstream and elevates your body's cholesterol levels. Over time, cholesterol can accumulate on artery walls, forming plaque and eventually narrowing arteries in a process called atherosclerosis. The result is a heightened risk of heart disease and stroke.
Misconceptions
Some people mistakenly believe that high-fat plant foods such as avocado, nuts, seeds, vegetable oils and coconut contain cholesterol. This myth is unfounded, as cholesterol is an animal-based substance not found in any plant foods. Because other dietary factors--particularly saturated fat and trans fat--also contribute to elevated blood cholesterol levels, cholesterol-free foods are not automatically "heart healthy."
Considerations
Although a high intake of cholesterol may have adverse effects on heart health, it is not necessary for most individuals to avoid all sources of dietary cholesterol. For the general population, the American Heart Association recommends consuming no more than 300 mg of cholesterol per day through dietary sources, and for individuals with heart disease, cholesterol intake should be limited to 200 mg or less per day. Saturated fat intake may play a more influential role in elevating cholesterol levels than dietary cholesterol does, and as a result, minimizing cholesterol consumption alone may not significantly improve cholesterol profiles.
Warning
Individuals at risk for heart disease should monitor their dietary cholesterol consumption more carefully than the general population. Risk factors for heart disease include diabetes, pre-existing heart conditions, smoking, a family history of heart problems, high blood pressure, obesity and physical inactivity. In addition, men over the age of 45 and women over the age of 55 are at increased risk for heart disease. As a preventive measure, individuals with any of these risk factors should consider reducing their intake of foods with dietary cholesterol.
