The Truth About Cholesterol

There are many misconceptions about cholesterol. It is embedded into our brains that having high cholesterol is extremely damaging to our health, and the main cause is eating fatty foods. But, these statements aren't completely true.

What is Cholesterol?

Cholesterol is a fat-like, waxy substance found in every cell of your body. It is essential for many bodily functions such as digestion (creates bile acids), hormone production (testosterone and estrogen), and building new cells. Your liver makes most of the cholesterol your body needs, but it can also be obtained from animal-based foods such as meat, dairy and eggs. There are two types of cholesterol: LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein).

HDL is considered "good cholesterol." This type takes excess cholesterol from your bloodstream and disposes of it in the liver. Higher levels of HDL are considered to be protective against heart disease. (To remember this, I say the "H" in "HDL" means "High")

LDL is considered "bad cholesterol." This type can cause a buildup of fat in our arteries forming plaque. Higher levels of LDL cholesterol particularly can lead to health problems such as heart disease and stroke. (To remember this, I say the "L" in "LDL" means "Low")

What Causes High Cholesterol?

High cholesterol can be caused by an array of things including: poor diet, lack of exercise, genetics, smoking and certain health conditions such as diabetes or hypothyroidism.

Some foods that can contribute include: beef (especially marbled cuts), lamb, pork, bacon, hot dogs, salami, chicken skin, whole milk, cream, butter, cheese, ice cream, french fries, pizza, baked goods, coconut oil, and egg yolks.

It is a common misconception that high cholesterol is only caused by eating too many fatty or processed foods. But, sugar plays a major role as well. When you eat excess sugar your liver actually turns it into fat, raising blood triglyceride levels. Excess sugar has also been shown to reduce levels of HDL and form smaller, more dense particles of LDL allowing them to easily stick to blood vessel walls and form plaque.

So, even if you eat a low-fat diet, excess sugar intake can still put you at risk for heart disease. Cutting back on added sugars is an effective step in improving cholesterol levels.

Common sources of harmful added sugar includes: soda, energy drinks, candy, baked goods, sugary cereals, white bread and pasta.

Heart-Healthy Alternatives

To lower cholesterol levels, it is important to cut back or replace some of the foods listed above.

Some alternatives include; chicken breast, turkey, fish, legumes, olive oil, avocado oil, nuts, seeds, oats, brown rice, whole wheat bread, fruits, veggies and fat-free or low-fat dairy products.

Overall

High cholesterol is a serious but manageable health condition that affects millions of people. It occurs when there is an excess of LDL cholesterol in the blood, which can lead to plaque buildup and increase the risk of heart disease and stroke. Several factors may contribute to high cholesterol, but diet plays a major role. Foods high in saturated fats, trans fats and refined sugars can significantly raise cholesterol levels and harm heart health. However, the good news is that a few lifestyle changes can make a powerful difference. Choose heart-healthy foods like fruits, vegetables, whole grains, lean proteins and healthy fats. Regular physical activity, maintaining a healthy weight, avoiding tobacco, and managing stress are also keys to lowering cholesterol. Sometimes, medication may be necessary, but long-term, lifestyle changes are the foundation of cholesterol management. By furthering your understanding of what cholesterol is, what raises it and how to control it, you can take charge of your health and signifigantly reduce your risk of cardiovascular disease.