Myths About Cholesterol-lowering Diet

Nowadays,  high cholesterol is becoming more and more prevalent in the society. This is why it is quite easy for myths to arise around recommendations on how to lower it. In this article, we will explain some of the common myths about cholesterol lowering diets.

Common myths about cholesterol-lowering diets

To learn how these myths arise, first of all, it is a good idea to know what hypercholesterolemia is and how it can affect health.

What is High Cholesterol?

Hypercholesterolemia is a disease characterized by high levels of cholesterol in the blood. It can be a risk factor for developing cardiovascular disease as it facilitates the formation of atherosclerosis.

Having a high level of “bad” cholesterol (LDL) makes it easier for molecules that carry it in the blood to penetrate the walls of the blood vessels in the arteries. There they oxygenate, causing an inflammatory reaction in the body.

Should one follow a diet low in fat?

You have probably already heard of the myth that you should follow a diet low in fat. If cholesterol is carried by lipids, it seems logical that if you reduce the fat in your diet, then you will also lower your cholesterol level, especially if it is saturated fat.

Recent studies, however, have rejected this because it seems that saturated fat increases HDL or “good” cholesterol more than LDL or “bad” cholesterol. In addition, experts also discovered that saturated fat does not aggravate heart disease.

Often people replace saturated fats with refined grains. However, that does not make sense. One’s diet should therefore be healthy with an appropriate amount of fat.

The best types of fat are found in:

• Fat fish.
• Nuts.
• Extra virgin olive oil.
• Avocados.

Myths About Cholesterol Lowering Diet: Does Cholesterol Increase Cholesterol?

This myth has its roots in eggs, as many people believe that eating too many eggs can increase one’s levels of cholesterol in the blood, since eggs are rich in cholesterol. However, it has been proven that this is not true. In fact,  consuming eggs as part of a healthy diet can increase “good” cholesterol, as this study shows.

Most studies find no link between cholesterol intake and blood cholesterol. One’s body has a system for regulating cholesterol, which adapts the synthesis of cholesterol to produce the amount one needs. The more one includes in his diet, the less it produces, and vice versa.

Should one consume more vegetables and less animal fat?

This will depend on the type of fat that each food contains.

Vegetable fats, such as palm oil, which is most present in cakes and ultra-processed foods, increase the risk of cardiovascular disease. Refined essential oils, which contain a lot of omega-6, can also be inflammatory. Trans fat, which is also present in ultra-processed foods, is more harmful than animal fat.

So should you choose margarine instead of butter? Not necessarily since margarine usually contains this type of hydrogenated fat. Butter, however, contains saturated fat.

In terms of animal fat, one should know that fat in fish (polyunsaturated) is better than fat in meat (saturated), especially if it is processed.

Recommendations for a diet to lower cholesterol

• First, the type of fat one should primarily consume is from  nuts and grains, fish (especially fatty fish) and extra virgin olive oil. One should also reduce his intake of fat from processed meats and dairy products.
• Reduce your intake of cake and ultra-processed foods. This is because they contain trans fat and hydrogenated fat, refined flour, refined oil and a lot of sugar, so they increase cholesterol levels.
• Lastly,  increase your intake of soluble fiber. This is because it prevents the absorption of cholesterol and fat in the intestines. You can find it in whole grains, vegetables and legumes.