Are you believing these myths about cholesterol?
We have always known cholesterol to be a huge health hazard and sometimes we can get borderline obsessive over it. But not everything you hear is necessarily true or bad. Over my many years working in the health and wellness industry, I have learned common misconceptions and beliefs related to cholesterol and am here to share 5 facts about cholesterol that are actually myths.
You might be surprised, so let me know in the comments.
Here are 5 of the biggest myths about cholesterol to make sure we're on the same page:
Myth #1: “Cholesterol” is cholesterol
The first myth that I want to talk to your today about is that “Cholesterol” is cholesterol. While cholesterol is an actual molecule, what it is bound to while it's floating through your blood is what's more important than just how much of it there is overall. In fact, depending on what it's combined with can have opposite effects on your arteries and heart. Yes, that right, opposite!
So cholesterol is just one component of a compound that floats around your blood. These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.
They're grouped into two main categories:
• HDL: High-Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
• LDL: Low-Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).
And yes, it can be even more complicated. Each of these categories is further broken down into subcategories which can also be measured in a blood test.
So “cholesterol” isn't simply cholesterol because it has very different effects on your body depending on which other molecules it's bound to in your blood and what it is actually doing there.
Myth #2: Cholesterol is bad
The second myth that is actually a fact is that all cholesterol is bad. The fact is that cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile, to help you absorb dietary fats. Not to mention that it's incorporated into the membranes of your cells.
Talk about one important molecule!
The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn't nearly as important as how much of each kind you have in your blood.
While way too much LDL cholesterol as compared with HDL (the LDL: HDL ratio) may be associated with an increased risk of heart disease it is not the only thing to consider for heart health.
Myth #3: Eating cholesterol increases your bad cholesterol
Time for the third myth! I hear all the time that my clients believe eating cholesterol increases your bad cholesterol. However, most of the cholesterol in your blood is made by your liver. It's actually not from the cholesterol you eat. Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)? That's where it's made!
What you eat still can affect how much cholesterol your liver produces. After a cholesterol-rich meal, your liver doesn't need to make as much.
Myth #4: Your cholesterol should be as low as possible
The fourth myth is that your cholesterol should be as low as possible. But, the fact is that this is not always true. As with almost everything in health and wellness, there's a balance that needs to be maintained. There are very few extremes that are going to serve you well.
People with too-low levels of cholesterol have an increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.
Myth #5: Drugs are the only way to get a good cholesterol balance
The fifth and final myth that I will share with you today is that drugs are the only way to get a good cholesterol balance. As a health and nutrition coach, I will never recommend starting or stopping any medications without talking with your doctor.
While drugs can certainly lower the “bad” LDL cholesterol they don't seem to be able to raise the “good” HDL cholesterol all that well.
Guess what does?
Staying healthy with nutrition and exercise!
One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies. I mean lots, up to 10 servings a day. Every day.
You can and should also exercise, lose weight, stop smoking, and eat better quality fats. That means fatty fish, avocados, and olive oil. Ditch those over-processed hydrogenated “trans” fats.
In summary, the science of cholesterol and heart health is complicated and we're still learning more every day. However, you may not need to be as afraid of it as you might be. And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.
To help you get started with your next healthy habit - meal planning - head over to my Nutrition and Wellness Library. Inside you will find meal plans, healthy recipes and so much more. Click below and sign up - it’s free!
