It seems like every food with even a moderate amount of choline is loaded with either cholesterol, sodium, or something else that’s best not taken in excess. How is it possible to get the recommended daily intake of choline from food without overdoing these other things?
Consuming cholesterol isn’t necessarily harmful. It came about due to flawed science by Ancel Keys. There are very few people who are hyper responders to cholesterol and for most, dietary cholesterol intake barely influences their blood cholesterol levels. Your body makes most of the cholesterol.
Just like with cholesterol too much sodium isn’t really a thing either. Any excess is just excreted with urine. It’s diuretic anyway.
The whole story behind salt = bad was originally a computer simulation where the result was lower average sodium intake = lower costs for the healthcare system overall. But as with all simulations the result is just a consequence of the assumptions you chose to base it on. There’s no hard scientific evidence.
Consider that salt intake was much higher during the 17th, 18th, 19th century anyway. Up to something like 30g salt a day, in some places even exceeding 60g salt a day (Sweden for example). Salt was the default for preservation. Many food items were so salty that they had to be rinsed through water multiple times to make them edible again.
Choline isn’t something you can track easily because it isn’t on labels. But it seems like choline deficiency is extremely unlikely because choline itself is in a lot of foods, and there are also choline precursors serine and glycine in a bunch of foods, and betaine, a product of choline, is also in a bunch of foods.