Cholesterol is a substance found in every cell of the body and is essential for health. The body uses cholesterol to make vitamin D, hormones, digestive bile and in building body cells.

Cholesterol in the body is transported by particles called lipoproteins. There are two lipoproteins involved in this transportation; low density lipoprotein (LDL), also known as bad cholesterol because in excess it causes a buildup of cholesterol in the blood vessels that carry blood from the heart to the various parts of the body; high density lipoproteins (HDL), also known as good cholesterol which transports cholesterol from other parts of the body back to the liver for excretion.

Too much of LDL or low amounts of HDL increases the risk of cholesterol build up in the inner walls of blood vessels making them narrow and less flexible which increases the risk of heart attack and stroke.

Cholesterol is not an essential nutrient. The body is capable of making all the cholesterol it needs. The liver and intestines can make up to 80% of the cholesterol needed to stay healthy. About 20% comes from the diet.

Eating foods that are high in cholesterol can increase the cholesterol levels in the blood. Animal proteins like meats, dairy and dairy products contain some amounts of cholesterol. However, large amounts can be found in egg yolk, shell fish and organ meats.

Even though these foods contain cholesterol, it is essentially the type of fat in a food that produces a more dramatic effect on the blood cholesterol levels. Foods that are rich in saturated and trans-fats trigger the liver to produce more cholesterol than it normally would.

Saturated and trans-fats fats can cause a rise in bad cholesterol and at the same time lower the good cholesterol. These fats are found in many foods, especially of animal sources like fatty meats, cheese, butter and other dairy products made from whole milk. Most baked and fried foods also contain high amounts of saturated fats. Shortening, solid cooking fat, margarine, and other spreads contain trans-fats as well.

Consuming unsaturated fats can help reduce the bad cholesterol and at the same time raise the good cholesterol thus reducing the risk of related heart conditions. Oils made from soy bean, olive, canola, sesame, avocado, corn, sunflower, walnut, tofu and most nuts and seeds are rich in unsaturated fats. Fatty fish like salmon, mackerel, herring and trout are also a good source.

Different people process cholesterol differently. Some people have genes that direct their liver to produce extra cholesterol or slow its excretion. In such a case, one would have high cholesterol even if they don’t consume foods high in cholesterol or saturated fats.