Cholesterol is a fat-like substance naturally produced by your body and found in foods like meat, eggs, and dairy. While it's essential for hormone production and cell structure, excess blood cholesterol—especially LDL (bad cholesterol)—can raise your risk of heart disease, the leading cause of death in the U.S.

An estimated 31.7% of American adults have high LDL cholesterol, doubling their risk for heart disease. Fortunately, diet and lifestyle changes can make a big difference in keeping cholesterol levels in check.

Recommended Daily Cholesterol Intake

The 2020–2025 Dietary Guidelines for Americans recommend keeping cholesterol intake as low as possible while still consuming a healthy, balanced diet.

Instead of providing a fixed limit, experts now emphasize avoiding foods high in saturated fat and cholesterol, such as red meats, processed meats, and full-fat dairy products.

  • Limit saturated fat to under 10% of daily calories (under 6% if you’re at higher heart disease risk).

  • For those with high cholesterol, a healthcare provider may suggest a more specific limit on cholesterol-rich foods.

Past Recommendations

From the 1960s to 2015, the official advice was to limit dietary cholesterol to 300 mg per day.

Considering that one egg contains about 186 mg, eating two eggs used to exceed the recommended limit. However, in 2015, this limit was removed due to insufficient evidence linking dietary cholesterol to heart disease.

How Cholesterol Affects Health

Cholesterol plays a vital role in the body. It’s involved in producing:

  • Hormones (e.g., estrogen, testosterone)

  • Vitamin D

  • Steroid hormones

  • Cell membranes

Most cholesterol (70–80%) is produced by the liver, so only a small percentage comes from the food you eat.

For most people, dietary cholesterol has a minor effect on blood cholesterol. An extra 100 mg/day may increase blood cholesterol by just 2.2–2.5 mg/dL. However, 15–25% of people are hyper-responders, meaning they may experience a larger increase.

Effects on Heart Health

Most research has not found a strong link between dietary cholesterol and heart disease risk. This is likely due to the body's ability to regulate cholesterol—by adjusting absorption and production based on intake.

Still, cholesterol-rich foods are often also high in saturated fat, which does increase heart disease risk.

Replacing saturated fat with:

  • Plant-based proteins

  • Unsaturated fats (like olive oil)

  • Whole grains and fiber

...may help lower your risk more than simply avoiding cholesterol alone.

High-Cholesterol Foods To Limit or Avoid

The following are major sources of cholesterol in the average American diet:

Food Cholesterol (mg per 100g)
Eggs 373 mg
Butter 215 mg
Shrimp 125 mg
Cheese 108 mg
Beef 90 mg
Chicken 88 mg
Pork 80 mg
Ice Cream 47 mg

  • Average U.S. men consume ~348 mg/day

  • Average U.S. women consume ~242 mg/day

These averages can vary widely depending on dietary habits.

Low-Cholesterol Dietary Choices

Choosing low-cholesterol foods can help you manage your cholesterol levels more effectively. Some excellent options include:

  • Beans and lentils

  • Vegetables and fruits

  • Whole grains

  • Tofu and plant-based proteins

  • Low-fat or fat-free dairy

  • Olive oil, avocado oil

  • Nuts and seeds

  • Lean fish like salmon or cod

Adding soluble fiber from beans, oats, and veggies can also help lower LDL cholesterol naturally.

How To Manage Cholesterol Levels

You can take several steps to maintain healthy cholesterol levels:

  • Eat a heart-healthy diet: Focus on fiber, healthy fats, and minimally processed foods.

  • Lose excess weight: Losing just 5–10% of your body weight can significantly lower LDL cholesterol and triglycerides.

  • Avoid smoking: It reduces HDL (good) cholesterol and increases artery damage.

  • Exercise regularly: Physical activity helps raise HDL and manage weight.

  • Follow medical advice: In some cases, statins or other cholesterol-lowering drugs may be necessary.

A Quick Review

There’s no longer a strict daily cholesterol limit for most people. Instead, focus on:

  • Minimizing saturated fat and cholesterol-heavy foods

  • Eating more fiber-rich plant foods

  • Maintaining an active lifestyle

  • Avoiding smoking

If you have high cholesterol or heart disease risk factors, talk to your healthcare provider. They can create a personalized plan that includes diet, lifestyle, and possibly medication.