Myths About Cholesterol And Nutrition

Many diets for lowering cholesterol recommend consuming less fats or only foods without cholesterol. We are going to take a closer look at this topic today because there are also many myths and misinformation out there. Read on to find out more!

Many people in our modern society suffer from high cholesterol levels. But myths and misinformation are spread over and over again. For this reason, we dedicate today’s post to the topic of cholesterol and nutrition. Read on to learn more about it.

Cholesterol and Diet Myths

In order to understand how the most common myths and misinformation arise, it is good to know what is meant by hypercholesterolemia and what consequences it can have.

High cholesterol

Hypercholesterolemia is a metabolic disorder in which the amount of cholesterol in the blood is increased. This increases the risk of cardiovascular diseases, as fatty deposits are deposited on the inner walls of the arteries, which are known as atheroma plates.

Elevated LDL cholesterol (“bad” cholesterol) levels  encourage the molecules that transport this lipid in the blood to penetrate the artery wall. There they oxidize and lead to inflammation.

Cholesterol levels are just one of many indicators that can indicate an increased risk of cardiovascular disease. In a blood test, not only the “good” and “bad” cholesterol levels are important. Inflammation levels and the size of the cholesterol molecules also need to be taken into account. 

Cholesterol and Diet: Is a Low Fat Diet Recommended?

For a long time, fat was generally considered harmful to health. Since cholesterol is carried by lipids, it sounds logical that fat reduction is also associated with lower cholesterol,  especially when cutting down on saturated fats.

But recent studies show that this is not true. Because saturated fatty acids raise the HDL cholesterol level (the “good” cholesterol) more than the LDL cholesterol (or “bad” cholesterol). It was also found that saturated fatty acids do not increase the risk of heart disease.

We often replace these fats with white flour, which is by no means beneficial. The diet should be healthy and balanced and must therefore contain the right amounts of fat.

The  best types of fats can be found in the following foods:

• Oily fish
• Dried fruits
• Extra virgin olive oil
• avocado

Cholesterol and Diet: Are Foods With Cholesterol Harmful?

This belief has long led chicken eggs to be considered unhealthy  because they are high in cholesterol. It was therefore believed that they also increase blood cholesterol. But in the meantime it has been proven that this is not the case. Chicken eggs can even raise good cholesterol levels as part of a healthy diet, this study shows.

Most studies have not found a link between cholesterol consumption and blood cholesterol levels. Our body has  a system for regulating the cholesterol level, which adapts the synthesis of cholesterol to the needs. The more cholesterol you get through diet, the less the body produces. The reverse is also the case.

Cholesterol and Diet: Should You Consume More Vegetable Fat and Less Animal Fat?

This question needs to be asked a little more precisely, as it depends on the quality of the respective types of fat.

Vegetable fats, such as palm oil, which is mainly used in industrial baked goods and finished products,  are harmful to cardiovascular health. Heavily processed oils from seeds with a high omega-6 content can also promote inflammation.

Trans fatty acids or hydrogenated fats, which are also widely used in finished products, are more harmful than animal fats. Therefore, replacing butter with margarine is not necessarily beneficial. Margarine often contains trans fatty acids, which are harmful to health. Butter is more natural and contains saturated fat.

When it comes to animal fats, it is important  to differentiate between fatty fish (polyunsaturated fats) and meat (saturated fatty acids). This plays an important role, especially for industrially processed products.

Dietary Recommendations to Reduce Cholesterol Levels

• The healthiest sources of fat are  dried fruits and seeds, fish (especially fatty cold water fish), and extra virgin olive oil. However, fats contained in processed meat (e.g. sausage products) and dairy products should only be consumed in small quantities.
• Avoid industrially manufactured baked goods and highly processed products that contain trans fats, white flour, refined oils, and large amounts of sugar as much as possible . Because this increases the cholesterol level.
• Include more soluble fiber in your diet. Because these prevent cholesterol and fats from being absorbed in the intestine. You can find important fiber in whole grains, vegetables, and legumes.