What is Cholesterol?
Cholesterol is a fat-like substance found in every cell of the body. 25% of our brain is also made of Cholesterol and it is essential for the production of hormones, vitamin D, and substances that help digest foods. The body produces on its own but cholesterol is also present in some foods.
Benefits of Cholesterol
Hormone Production: Cholesterol is vital for producing hormones such as estrogen, testosterone, and adrenal hormones.
Vitamin D Synthesis: It helps the skin make vitamin D from sunlight.
Digestive Health: Cholesterol is necessary for producing bile acids, which help digest fat.
Cell Membrane Structure: It contributes to the structure and fluidity of cell membranes.
Recent Insights on Cholesterol
Recent studies have reshaped our understanding of cholesterol and its role in health. The traditional view that high cholesterol is inherently bad and leads to heart disease is being challenged by new research. Here's what you need to know:
Dietary Cholesterol and Blood Levels
Regulation by the Body: For most people, dietary cholesterol has a minimal impact on blood cholesterol levels. The body regulates cholesterol production based on dietary intake, meaning that if you consume more cholesterol, your body typically produces less.
Hyper-Responders: A small percentage of the population, known as "hyper-responders," may see significant changes in blood cholesterol levels due to dietary intake, but this is not the norm.
Cholesterol Levels and Health Outcomes
High Cholesterol: Recent research has shown that high cholesterol levels do not necessarily correlate with increased mortality rates. In fact, a review published in the BMJ in 2016 found that elderly people with high LDL cholesterol live as long, or longer, than those with low levels.
Low Cholesterol: Some studies have indicated that very low cholesterol levels might be associated with higher risks of certain health problems, including cancer, hemorrhagic stroke, and infections.
Cholesterol and Inflammation
Chronic Inflammation: Chronic inflammation, rather than cholesterol levels alone, is a more accurate predictor of heart disease. Factors such as diet, lifestyle, and genetic predispositions influence both cholesterol levels and inflammation.
Foods High in Cholesterol
Here are some foods rich in cholesterol along with their approximate cholesterol content per 100 grams.
**These foods are nutritious and should not be avoided solely because of their cholesterol content.**
Top Sources of Cholesterol for Carnivores
Beef Liver
Cholesterol content: 389 mg per 100g
A nutrient-dense food that provides essential vitamins and minerals.
Egg Yolks
Cholesterol content: 373 mg per 100g
Rich in nutrients, egg yolks are beneficial for many despite their high cholesterol content.
Shrimp
Cholesterol content: 195 mg per 100g
High in cholesterol but low in saturated fat, making it a healthy choice in moderation.
Cheese (Cheddar)
Cholesterol content: 105 mg per 100g
Provides calcium and protein, beneficial when consumed in moderation.
Chicken (Dark Meat)
Cholesterol content: 93 mg per 100g
Contains moderate cholesterol levels and is rich in protein.
Top Vegan Foods for Cholesterol Management
While vegan foods do not contain cholesterol, they can positively influence cholesterol levels and overall heart health due to their healthy fats.
Avocados
Monounsaturated fat content: 15g per 100g
High in monounsaturated fats, which can help reduce bad cholesterol levels.
Nuts (Almonds, Walnuts)
Provides healthy fats and plant sterols that help lower cholesterol. Almonds contain 49g fat per 100g, and walnuts contain 65g fat per 100g.
Flaxseeds
Omega-3 fatty acids content: 22.8g per 100g
Rich in omega-3 fatty acids beneficial for heart health.
Coconut Oil
Saturated fat content: 82.5g per 100g
Although high in saturated fats, it contains medium-chain triglycerides (MCTs) that may positively affect cholesterol levels.