What Does Cholesterol Do?

Cholesterol is a waxy, fat-like substance that’s found in all cells of the body. Cholesterol travels through your bloodstream in small packages called lipoproteins. These packages are made of fat (lipid) on the inside and proteins on the outside.

Two kinds of lipoproteins carry cholesterol throughout your body:

  • Low-density lipoproteins (LDL)
  • High-density lipoproteins (HDL).

LDL cholesterol
Sometimes is called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. (Arteries are blood vessels that carry blood from your heart to your body.)

HDL cholesterol
Sometimes is called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.

What Is High Blood Cholesterol?
High blood cholesterol is a condition in which you have too much cholesterol in your blood. The higher the level of LDL cholesterol in your blood, the greater your chance is of getting heart disease. The higher the level of HDL cholesterol in your blood, the lower your chance is of getting heart disease.

How Much Do You Need?

Under 200 mg a day.

Source 1
Source 2

Nutrition Guide: Cholesterol

Whole foods with the highest amounts of cholesterol…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Shrimp
Amount: 4 oz (113 g) lg steamed
Cholesterol: 239
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Cholesterol: 165
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Cholesterol: 108
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Cholesterol: 91
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Cholesterol: 85
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Cholesterol: 74
Salmon
Amount: 4 oz (113 g) wild, broiled
Cholesterol: 62.4
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Cholesterol: 53
Scallops
Amount: 4 oz (113 g) steamed
Cholesterol: 46.5
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Cholesterol: 32
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Cholesterol: 30
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Cholesterol: 12
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Cholesterol: 0
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Cholesterol: 0
Lentils
Amount: 1 cup cooked (198 g)
Cholesterol: 0
Split Peas
Amount: 1 cup cooked (196 g)
Cholesterol: 0
Arugula
Amount: .5 cup (10 g)
Cholesterol: 0
Asparagus
Amount: 1 cup (180g)
Cholesterol: 0
Avocados
Amount: 1 cup, sliced (146g)
Cholesterol: 0
Beets
Amount: 1 cup (170g)
Cholesterol: 0
Black Beans
Amount: 1 cup cooked
Cholesterol: 0
Spinach
Amount: 1 cup (30g)
Cholesterol: 0
Quinoa
Amount: 1 cup cooked
Cholesterol: 0
Bell Peppers
Amount: 1 cup (92 g)
Cholesterol: 0
Almonds
Amount: .25 cup (23 g)
Cholesterol: 0
Cashews
Amount: .25 cup (40 g)
Cholesterol: 0
Tofu
Amount: 4 oz (113 g)
Cholesterol: 0
Brown Rice
Amount: 1 cup cooked (195 g)
Cholesterol: 0
Tempeh
Amount: 4 oz (113 g)
Cholesterol: 0
Soybeans
Amount: 1 cup cooked (172 g)
Cholesterol: 0
Edamame
Amount: 1 cup (155 g)
Cholesterol: 0
Kidney Beans
Amount: 1 cup (177 g)
Cholesterol: 0
Broccoli
Amount: 1 cup (156 g)
Cholesterol: 0
Cauliflower
Amount: 1 cup (124 g)
Cholesterol: 0
Tomatoes
Amount: 1 cup (180 g)
Cholesterol: 0
Bananas
Amount: 1 medium (118 g)
Cholesterol: 0
Green Peas
Amount: 1 cup (138 g)
Cholesterol: 0
Sweet Potato
Amount: 1 cup (200 g)
Cholesterol: 0
Carrots
Amount: 1 cup (122 g)
Cholesterol: 0
Romaine Lettuce
Amount: 2 cups (94 g)
Cholesterol: 0
Oats
Amount: .25 cup uncooked (39 g)
Cholesterol: 0
Strawberries
Amount: 1 cup (144 g)
Cholesterol: 0
Blueberries
Amount: 1 cup (148 g)
Cholesterol: 0
Lemons & Limes
Amount: .25 cup (61 g)
Cholesterol: 0
Kale
Amount: 1 cup (130 g)
Cholesterol: 0
Corn, Yellow
Amount: 1 cooked (77 g)
Cholesterol: 0
Green Beans
Amount: 1 cup (125 g)
Cholesterol: 0
Pinto Beans
Amount: 1 cup (171 g)
Cholesterol: 0
Apple
Amount: 1 Medium (182 g)
Cholesterol: 0
Cantaloupe
Amount: 1 cup (160 g)
Cholesterol: 0
Mangos
Amount: 1 cup (165 g)
Cholesterol: 0
Cabbage
Amount: 1 cup (150 g)
Cholesterol: 0
Mushrooms, Crimini
Amount: 1 cup (72 g)
Cholesterol: 0
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Cholesterol: 0
Potatoes
Amount: 1 cup baked (173 g)
Cholesterol: 0
Summer Squash
Amount: 1 cup cooked (180 g)
Cholesterol: 0
Flaxseeds
Amount: 2 tbs ground (14 g)
Cholesterol: 0
Peanuts
Amount: .25 cup (36.5 g)
Cholesterol: 0
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Cholesterol: 0
Walnuts
Amount: .25 cup (30 g)
Cholesterol: 0
Oranges
Amount: 1 medium (131 g)
Cholesterol: 0
Pineapple
Amount: 1 cup (165 g)
Cholesterol: 0
Onions
Amount: 1 cup cooked (210 g)
Cholesterol: 0
Winter Squash
Amount: 1 cup cooked (205 g)
Cholesterol: 0
Basil
Amount: .5 cup (21 g)
Cholesterol: 0
Parsley
Amount: .5 cup (30.4 g)
Cholesterol: 0
Apricots
Amount: 1 whole (35 g)
Cholesterol: 0
Eggplant
Amount: 1 cup cooked (99 g)
Cholesterol: 0
Sunflower Seeds
Amount: .25 cup (35 g)
Cholesterol: 0
Sesame Seeds
Amount: .25 cup dried (36 g)
Cholesterol: 0
Papaya
Amount: 1 medium (276 g)
Cholesterol: 0
Grapes
Amount: 1 cup (151 g)
Cholesterol: 0
Olives, Black
Amount: 1 cup (134 g)
Cholesterol: 0
Millet
Amount: 1 cup cooked (174 g)
Cholesterol: 0
Barley
Amount: .33 cup dry (61.3 g)
Cholesterol: 0
Plums & Prunes
Amount: 1 fresh (66 g)
Cholesterol: 0
Raspberries
Amount: 1 cup fresh (123 g)
Cholesterol: 0
Cranberries
Amount: 1 cup fresh (100 g)
Cholesterol: 0
Pears
Amount: 1 medium (178 g)
Cholesterol: 0
Watermelon
Amount: 1 cup (152 g)
Cholesterol: 0
Cilantro
Amount: .5 cup (8 g)
Cholesterol: 0
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Cholesterol: 0
Collard Greens
Amount: 1 cup cooked (190 g)
Cholesterol: 0
Swiss Chard
Amount: 1 cup cooked (175 g)
Cholesterol: 0
Cucumber
Amount: 1 cup raw (104 g)
Cholesterol: 0
Sea Vegetables
Amount: 1 tbs dried (5 g)
Cholesterol: 0
Bok Choy
Amount: 1 cup cooked (170 g)
Cholesterol: 0
Celery
Amount: 1 cup raw (101 g)
Cholesterol: 0
Fennel
Amount: 1 cup raw (87 g)
Cholesterol: 0
Leeks
Amount: 1 cup cooked (104 g)
Cholesterol: 0
Mustard Greens
Amount: 1 cup cooked (140 g)
Cholesterol: 0
Turnip Greens
Amount: 1 cup cooked (144 g)
Cholesterol: 0
Figs
Amount: 1 medium fresh (50 g)
Cholesterol: 0
Grapefruit
Amount: .5 medium (128 g)
Cholesterol: 0
Kiwifruit
Amount: 1 2" fresh (69 g)
Cholesterol: 0
Lima Beans
Amount: 1 cup (188 g) cooked
Cholesterol: 0
Miso
Amount: 1 tbs (17 g)
Cholesterol: 0
Navy Beans
Amount: 1 cup cooked (182 g)
Cholesterol: 0
Buckwheat
Amount: 1 cup cooked (168 g)
Cholesterol: 0
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Cholesterol: 0
Chia Seeds
Amount: 2 tbs (28 g)
Cholesterol: 0