How Much Cholesterol Should I Be Having Each Day

to Be Healthy?
Doctors used to recommend that you consume no more than 300 milligrams (mg) of dietary cholesterol per day.
However, these dietary guidelines changed in 2015.

There are no specific recommended limits for the amount of dietary cholesterol you consume from food. But it’s still
important to pay attention to the food you eat in order to keep your body’s cholesterol levels in a healthy range.

Doctors now recommend that you limit the amount of harmful saturated fats, trans fats, and added sugars in your
diet. You should also keep an eye on your cholesterol intake since foods that are high in cholesterol also tend to be
high in saturated fats, especially if you have a high risk of heart disease.

The guideline changes are due to research showing that dietary cholesterol itself isn’t harmful and doesn’t contribute
to increases in your body’s blood cholesterol levels. Cholesterol is a natural substance that’s produced in your body
and is found in animal-based foods. It’s a waxy, fatty substance that travels through your bloodstream.

Your body needs cholesterol to help build cells and produce certain hormones. Your body produces all the cholesterol
it needs in the liver and intestines from fats, sugars, and proteins.

But problems arise when you eat too many saturated and trans fats. These cause your liver to produce too much LDL
(“bad”) cholesterol, which winds up in artery-clogging deposits. For this reason, experts generally recommend
avoiding trans fats altogether and limiting saturated fats to 10 percent or lessTrusted Source of your total calorie
intake.

For someone eating 2,000 calories a day, that would be 200 calories (22 grams) or less of saturated fats per day. The
most recent recommendation by the American Heart Association (AHA) is to further limit saturated fats to only 5 or 6
percentTrusted Source of your total daily calories.

So for a 2,000 calorie per day (calorie/day) diet, that would be about 100 to 120 calories or around 11 to 13
gramsTrusted Source.

Studies have also shown the negative impact added sugars have on cholesterol and increasing your risk for
cardiovascular disease. The AHA recommendsTrusted Source no more than 6 teaspoons (100 calories) of added
sugar for women, and 9 teaspoons (150 calories) for men.

Keep reading to learn more about the new guidelines for recommended levels of cholesterol and fats, as well as the
foods you should watch out for.

What are the guidelines?

The 2020-2025 Dietary Guidelines for AmericansTrusted Source lays out the following dietary recommendations for
keeping your body’s cholesterol levels low:

Cholesterol Eat as little dietary cholesterol as possible, but there are no specific limits.
Saturated
Limit these fats to less than 10 percent of the calories you consume per day.
fats
Unsaturated Replace saturated fats with unsaturated fats as often as possible. There’s no upper limit for
fats healthy unsaturated fats.
Trans fats Eat little to no synthetic trans fats, as they’re associated with inflammation.

Learn more about the difference between saturated and unsaturated fats.

Foods to eat and avoid for healthy cholesterol levels

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Where it’s found

Cholesterol itself is only found in animal-based foods, including:

meat
dairy products
seafood
egg yolks
butter

Shrimp is high in cholesterol but very low in saturated fat. See why you can enjoy it as part of a heart-healthy diet.

Cholesterol-free foods

There’s no cholesterol in foods like:

fruits
vegetables
grains
nuts

These are also all part of a healthy well-balanced diet.

Foods containing fats

Foods that are high in saturated fats and should be limited include:

red meat and pork

baked goods, such as cakes and cookies
cheese
pizza
ice cream
processed meats, such as sausages
fried foods

Foods containing unhealthy trans fats, which should be avoided, include:

fried foods
packaged foods with “hydrogenated oils” in the ingredients list
baked goods, such as cakes, pies, and cookies
margarine
microwave popcorn
frosting

Foods that contain healthy unsaturated fats, which you should eat, include:

olive, peanut, canola, safflower, and sunflower oils

avocados
most nuts, but especially walnuts
most seeds, including sunflower, chia, and hemp seeds

Understanding the amounts of cholesterol and fats found in foods

Here are some examples of foods and approximately how much cholesterol and fats you can find in each:

Amount of Amount of saturated Amount of trans Amount of unsaturated

Food
cholesterol fat fat fat
1 large egg 186 mg 1.6 g 0g 2.7 g
1/4 lb. 95% lean ground
70 mg 2.5 g 0.3 g 2.5 g
beef

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1/4 lb. 70% lean ground 88 mg 13.3 g 2.1 g 16.8 g
beef
6 oz. skinless chicken
124 mg 1g 0.01 g 1.9 g
breast
1 tbsp. salted butter 31 mg 7.3 g 0.5 g 3.4 g
1 tbsp. extra virgin olive
0 mg 2g 0g 11.5 g
oil
1 cup vanilla ice cream 58 mg 9g N/A 4.5 g
1 cup low-fat yogurt 15 mg 2.5 g N/A 1.1 g
3 oz. uncooked shrimp 137 mg 0.1 g 0g 0.2 g
1 avocado 0 mg 4.3 g 0g 23.4 g
1/2 cup plain walnuts 0 mg 3.1 g 0g 28.1 g

All of the above values come from the USDA’s National Nutrient DatabaseTrusted Source. These are just some
examples of the relative amounts of cholesterol and fats found in your food. Here are more cholesterol-lowering foods
for you to enjoy.

Tips

Pay attention to the saturated and trans fats on your food labels, as well as added sugars. The less of these
you consume, the better. No more than 10 percent of your daily calories should come from either saturated fats
or added sugars.
Don’t worry about eating enough cholesterol. Your body makes enough whether or not you consume it.
Eat more healthy, unsaturated fats. Try replacing butter with extra virgin olive oil in cooking, buy lean cuts of
meat, and snack on nuts and seeds instead of french fries or processed snack foods.

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What to look for on nutrition labels

Nutrition labels on foods tell you how much of each nutrient or fat is in the item, based on the recommended serving
size. The numbers and percentages are written for a 2,000 calorie/day diet. You’ll find a label on the back of
packaged, canned, or bottled items that says “Nutrition Facts.”

Here’s how to read the label properly:

Serving size

First, you’ll want to pay attention to the serving size. It’s listed directly under the bolded “Nutrition Facts.” The
information below is listed for the serving size, which may not be the entire container. For example, a serving size
could be 1/2 cup or 18 crackers.

Between 2018 and 2020, most food manufacturers should have updatedTrusted Source their nutrition labels to
include a more realistic serving size. For certain products, they’d potentially include a second column showing the
values per total package or unit of food.

Calorie count

Next, you’ll see the calorie count for that serving amount, including the number of calories that come from fat.

Percent daily value

On the right side of the label, the percent daily value tells you what percent each fat or nutrient in that particular food
represents, based on a 2,000 calorie/day diet. More than 20 percent is considered high and 5 percent or less is
considered low.

Fats, cholesterol, and sodium

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The total fat, saturated fat, cholesterol, and sodium are listed first. These are the values you’ll want to limit and
monitor closely.

Carbs, fiber, sugar, and protein

Carbohydrates, dietary fiber, sugar, and protein are grouped second. You want to make sure you’re eating plenty of
fiber each day to help keep cholesterol in check.

“Added sugars” will also be listed on the updated nutrition labels.

Vitamins and minerals

Vitamins and minerals are listed last. These are nutrients you usually want to have recommended amounts of as well.

The footnote

Finally, you’ll see a footnote that tells you how much of each listed nutritional item you should aim for if you’re eating
a 2,000- or 2,500 calorie/day diet.

Knowing what to look for — and where on your food packages — is an important step to keeping your cholesterol
levels low and your heart healthy.

Last medically reviewed on January 2, 2019

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and
medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is
accurate and current by reading our editorial policy.

2015-2020dietary guidelines: Answers to your questions. (2016).

https://www.choosemyplate.gov/2015-2020-dietary-guidelines-answers-your-questions
Aboutcholesterol. (2018).
https://www.heart.org/en/health-topics/cholesterol/about-cholesterol
Addedsugars. (2018).
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars#.WN_Z1TKZNE8
TheAmerican Heart Association’s diet and lifestyle recommendations. (2017).
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-
recommendations
Changesto the nutrition facts label. (2017).
https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm38566
Cholesterolcontent of foods. (n.d.).
http://www.ucsfhealth.org/education/cholesterol_content_of_foods/
Dietary guidelines for Americans, 2020-2025. (2020).
https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
Highcholesterol facts. (2017).
http://www.cdc.gov/cholesterol/facts.htm
MayoClinic Staff. (2017). High cholesterol: Diagnosis & treatment.
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/diagnosis-treatment/drc-20350806
MozaffarianD, et al. (2004). Dietary intake of trans fatty acids and systemic inflammationin women.
https://www.ncbi.nlm.nih.gov/pubmed/15051604
Saturatedfat. (2017).
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
Theskinny on fats. (2017).
https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-
hyperlipidemia/the-skinny-on-fats
Thetruth about fats: The good, the bad, and the in-between. (2017).
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

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—

How Long Does It Take to Lower Cholesterol?

Medically reviewed by Judith Marcin, M.D. — By Rena Goldman — Updated on March 8, 2023

It can take 3-6 months to reduce cholesterol by eating healthy and exercising, potentially longer for cisgender
females. Some people may still need to take medications.

Your cholesterol levels are directly tied to your heart health, which is why it’s so important to make sure they’re in a
healthy range.

The Centers for Disease Control and Prevention (CDC)Trusted Source, reports that 78 million adults in the United
States had high levels of low-density lipoprotein (LDL), or “bad” cholesterol, in 2012. The organization also states that
people with high LDL cholesterol are at a much higher risk of heart disease.

Dr. Nieca Goldberg, medical director of the Joan H. Tisch Center for Women’s Health at the NYU Langone Medical
Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting
that it takes longer to see changes in cisgender females than males.

Read on for more information on how to lower your LDL levels.

What is cholesterol?
Cholesterol is a waxy, fatty substance that’s found in your body and that travels through your bloodstream. Your body
needs a certain amount to function properly, but it produces all it needs. Cholesterol travels through your body with
lipoproteins, which are soluble proteins that transport fats through the body.

LDL, the “bad” cholesterol, carries cholesterol to your body’s tissues and blood vessels. If your body has too much
LDL, it will deposit the excess along the walls of your blood vessels, putting you at risk of a heart attack and stroke.

High-density lipoprotein (HDL), also called “good” cholesterol, takes excess cholesterol from your tissues and blood
vessels back to your liver, where it’s removed from your body. HDL helps protect you from heart disease. So unlike
LDL cholesterol, the higher the levels of HDL, the better.

Triglycerides are another type of fat that can build up in your body. A high level of triglycerides combined with a low
level of HDL cholesterol also raises your risk of heart disease and diabetes.

How high is too high?

These levels can help determine which treatment options are best, along with helping to establish your overall risk of
heart disease.

Total cholesterol

Good: 199 milligrams per deciliter (mg/dL) or lower

Borderline: 200 to 239 mg/dL

High: 240 mg/dL or higher

LDL

Good: 100 mg/dL or lower

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Borderline: 130 to 159 mg/dL

High: 160 mg/dL or higher

HDL

Good: 60 mg/dL or higher

Low: 39 mg/dL or lower

Triglycerides

Good: 149 mg/dL or lower

Borderline: 150 to 199 mg/dL

High: 200 mg/dL or higher

You can have high cholesterol and not know it. That’s why it’s important to be checked regularly. The American Heart
AssociationTrusted Source recommends that all adults have their cholesterol checked every four to six years starting
at age 20. More frequent checks may be needed based on treatment plans and other risk factors.

Lifestyle changes
Making healthy lifestyle changes is one of the most important ways to lower your cholesterol and improve overall
health.

According to Dr. Eugenia Gianos, cardiologist at NYU Langone Medical Center, you can lower your cholesterol levels
by up to 20 percent through dietary and lifestyle changes alone, but that can vary depending on the person. “We give
patients three months to see what effects occur with dietary changes,” she says.

Diet

In order to help lower LDL cholesterol, reduce saturated fat in your diet and increase dietary fiber. Saturated fats
increase your body’s production of LDL cholesterol. Dr. Gianos says to cut saturated fat to less than 10 grams per
day, and to eat 30 grams of fiber per day, 10 grams of which should be insoluble fiber.

Both doctors say that plant-based diets can help lower cholesterol and improve your overall heart and body health.
They recommend the DASH diet and the Mediterranean diet, because both emphasize high fiber levels and healthy
fats.

The DASH diet includes:

plenty of fruits, vegetables, and whole grains

nonfat or low-fat dairy
lean proteins (such as fish, soy, poultry, beans)
healthy fats (for example, nuts, seeds, vegetable oils)
limited salt, sugar, processed foods, red meats

The Mediterranean diet includes:

plenty of fruits, vegetables, and whole grains

healthy fats like nuts and olive oil instead of unhealthy fats like butter
limited salt (substituting herbs and spices instead)
mainly fish and poultry for protein, with red meat in moderation (a few times a month)

Dr. Goldberg explains that she looks at the patient as an individual and tries to figure out why their cholesterol is high.
She says a lot of her patients are busy and often eat quick meals out. In that case, Dr. Goldberg recommends that
people focus on eliminating processed foods and refined sugars.

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Exercise

Not being physically active can contribute to higher LDL levels and lower HDL levels. Aerobic exercise helps your
body raise its HDL levels, which is important for protecting you against heart disease.

“Exercise is key. Exercise has cardiovascular benefits in addition to weight loss benefits. For weight loss, we
recommend 60 minutes of moderate cardio per day,” says Dr. Gianos.

Activities like brisk walking, bicycling, dancing, gardening, swimming, jogging, and aerobics will all give you cardio
benefits.

Looking forward
“If you’re going to use lifestyle to lower your cholesterol, you have to do it regularly. You can’t just do it for a few
months and then quit,” says Dr. Goldberg. She also points out: “Some people are genetically programmed to make
more cholesterol than others. The diet and exercise may not be enough for these people based on the level of their
cholesterol and global risk for heart disease.”

Both Dr. Gianos and Dr. Goldberg agree that while some people do need medication, it’s not a substitute for healthy
lifestyle changes. The two elements work together to protect you.

Last medically reviewed on May 14, 2018

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