Cholesterol in food

Cholesterol in food has a small effect on blood cholesterol levels (LDL and total cholesterol). It is saturated and trans fats that do the damage and cause a much larger increase in cholesterol.

The National Heart Foundation of Australia and Health Canada do not suggest a specific limitation on cholesterol intake, instead they choose to push the message of lower saturated and trans fats.

Keep in mind that it is possible for cholesterol in foods to raise cholesterol levels in some people. Generally, cholesterol is more easily absorbed in these people. It’s hard to tell whether you might be sensitive to cholesterol. The best person to help you determine this is your GP.


Which foods contain cholesterol?

Generally, animal products such as eggs, dairy and meats, contain cholesterol. See our list of high cholesterol foods for a more detailed insight into this.

Plant foods do not contain any cholesterol at all! Many people don’t realize this. See our list of low cholesterol foods for more information.


Which fats are good for me?

One of the best things you can do for your cholesterol levels is to replace foods containing saturated fats with those that contain monounsaturated fats and polyunsaturated fats. And example of this is replacing butter with margarine.

Saturated fats are harmful for cholesterol levels, while monounsaturated and polyunsaturated fats help lower LDL cholesterol.


Do I need to eat fat?


Yes! Many people think that cutting out dietary fat completely is the answer to lowering cholesterol, but this certainly isn’t the case. It is very important to include some fat in your diet, because it helps your body absorb the fat soluble vitamins A, D, E and K.

There are some essential fatty acids that your body is unable to produce, so consuming some fat is also important for this.

Did you know that a moderate-carbohydrate, moderate fat diet (with an emphasis on poly and monounsaturated fats), is more effective at lowering cholesterol levels than a low fat, high carbohydrate diet?


How can I reduce cholesterol?


There is a definite relationship between high cholesterol and diet. Reducing your cholesterol is possible through changes to both diet and lifestyle. See also our list of cholesterol busting superfoods, so you know which foods will be actively lowering cholesterol. Sometimes people will require medications, as prescribed by their GP.


More tips to lower cholesterol

• Limit processed foods such as pies, pastries, cakes, biscuits, hot dogs, slices and tarts, as this will help lower your intake of saturated and trans fats
• Choose low fat or no fat dairy products
• Opt for lean meats, and trim all fat from meat
• Pull the skin off the chicken or turkey (and throw it out!) as this contains saturated fat
• Choose spreads and margarine that are made with olive, canola, sunflower or olive oils
• Cook with oils plant based oils such as olive, canola, peanut, soybean
• Include oily fish at least twice a week
• Avoid deep fried foods
• Eat a well balanced diet
• Include dietary fibre

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