Cholesterol is a fat which is necessary for the body to function normally. It is synthesised in the body by liver and is also available in the foods we eat (animal sources like meat, dairy foods and eggs). 

Cholesterol is vital for several key roles like synthesising hormones, vitamin D and other substances that help digest food. 

There are two types of cholesterol found in the body which are HDL- good cholesterol (High Density Lipoprotein) and LDL- bad cholesterol (Low Density Lipoprotein). These are the carriers of cholesterol. HDL carries excess cholesterol back to the liver away from heart, where it can be excreted from the body. LDL has the opposite effect and thus increases the risk of heart disease which clogs and narrows the arteries. 

If the saturated fat consumption through foods is more, it can increase the total blood cholesterol beyond the normal limits. Foods which contains lot of saturated fats increase the risk of heart disease and it causes LDL to increase and HDL to decrease. Unsaturated fats on the other hand help to improve the cholesterol levels and can help decrease the risk for heart disease.

Saturated fats are seen abundantly in dried coconut, butter, animal fats like lard, cheese, processed meats. These fats are unhealthy and can increase the risk for heart diseases. Unsaturated fatty acids are present in nuts and seeds; and in olive oil, peanut oil, corn oil, soybean oil, sesame oil. These fats help decrease the risk of heart disease. 

Trans- fatty acids are the hydrogenated fats which are manufactured in the industry through a process called hydrogenation, which converts unsaturated fatty acids to saturated fatty acids. 

Trans fats are the artificially generated fats which are added to processed foods to enhance taste and its shelf life. They are known to increase the risk for heart disease more than saturated fatty acids. These trans- fatty acids are present up to 60% in all the processed foods. They are present in foods like French fries or any other foods fried in hydrogenated oils, margarine with added hydrogenated oils, shortenings. Any other fat spreads like cheese spread or mayonnaise which has partially hydrogenated oil as an ingredient.

Previously, it was believed that the cholesterol which comes from the food is added up to the cholesterol synthesised in the body. This was considered risky as too much LDL cholesterol in the body would increase the risk of heart disease. The guidelines suggested, not to consume more than 300 mg of cholesterol per day through food for several years. But the research now claims that there is no substantial relationship between consumption of dietary cholesterol and blood cholesterol levels. 

Although the recent researches are suggesting that it is okay to consume normal amounts of cholesterol through diet, it doesn’t mean that foods like cheese burgers and pizzas can be had liberally. Research is still going on to get more evidence on the relation between blood cholesterol and saturated fat obtained from foods. 

Decreasing the saturated fats in the diet can lower the risk of heart disease. This theory doesn’t hold good if saturated fats are replaced with a lot of carbohydrates in the food. Studies show that more carbohydrates in the diet will decrease HDL and increase triglycerides. This combination can again increase the risk of heart disease. 

The current evidence is not enough to conclude if the dietary cholesterol is harmful.

Researches have claimed that replacing processed butter and cheese with plant based fats like nut almond butter and avocados can help lower the risk of heart disease. Increase the consumption of whole grains, vegetables, fruits, beans and lentils. Pair the cholesterol rich foods with veggies and black beans or whole grains. For example, eggs can be paired with veggies, quinoa and black beans to make it a healthier option and get good nutrition.