Eight Cholesterol Myths – Revealing the Truth About Cholesterol

High cholesterol becomes a hot topic after menopause. Time and time again, I see clients get diagnosed with elevated cholesterol levels

Therefore,it’s crucial for postmenopausal women to know the truth about the importance and benefits of cholesterol, and how to manage healthy levels of it in their body.

There is much confusion about the role cholesterol plays in heart disease. Cholesterol continues to be much-maligned, even though it is an essential component of cells and organisms. So, let’s dive in and explore the misconceptions and myths about cholesterol.

Myth #1: High Cholesterol is a disease caused by eating a high saturated fat diet.

The first thing to know is high cholesterol is a symptom, not a disease.

Recent research contradicts the hypothesis that high dietary fat causes high cholesterol and instead recognizes insulin resistance and a diet high in refined carbohydrates as the culprit.

Eating a diet high in saturated fat combined with eating a diet high in refined carbohydrates can contribute to high cholesterol levels. Unless eating excess fat is increased proportionately by a decrease in refined carbohydrates, the fat will not be used for fuel and will be stored as fat in the body and/or result in high cholesterol readings.

It is important to note the two primary causes of high cholesterol are: metabolic dysfunction (insulin and leptin resistance) and/or genetic predisposition. Other contributing factors could include poor thyroid function, gut dysfunction, infection, and environmental toxins.

Myth #2: All cholesterol is harmful

First, understand that cholesterol itself is NOT harmful. In fact, cholesterol is essential. Your body requires cholesterol to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), cell walls, tissues, as well as bile to help you absorb dietary fats.

Myth #3: Cholesterol is made of fat

Cholesterol is not a fat, but is a combination of alcohol and a sterol. It is fat soluble however, and in order for it to be moved around the body in the blood (which is mostly water) it attaches itself to a fatty protein called a lipoprotein. 

Lipoproteins are classified according to their density…high density lipoprotein (HDL) or low-density lipoproteins (LDL). Doctors test for both HDL and LDL to measure the total cholesterol concentration inside the lipoprotein.

Myth #4: Cholesterol is the driving factor behind plaque formation and heart disease

Cholesterol is not actually the marker for risk of heart disease. It is the concentration of LDL “particles” in the blood that is measured to determine risk. A high concentration of LDL particles being transported in the arteries has potential to damage the arterial wall. The body repairs the nick in the arterial wall by layering cholesterol-containing lipoproteins, which act as a band-aid, leading to plaque formation.

Myth #5: Eating any kind of fat increases your bad cholesterol

News flash! The cholesterol in your blood doesn’t necessarily come from the fats you eat! Most of the cholesterol in your blood is made by your liver. Eating a diet high in saturated fat and refined carbohydrates (aka sugar), however, could contribute to higher levels of cholesterol.

Myth #6: Replace saturated fat with vegetable oil to reduce risk of heart disease

For decades, vegetable and canola oils have been touted as heart-healthy and a means of lowering cholesterol to lower the risk of heart disease. This couldn’t be further from the truth. New data and evidence shows that eating these highly processed, linoleic-containing oils, are a source of Omega-6 fatty acids which contribute to inflammation and heart disease. When consumed in excess, Omega-6 oils throw off the anti-inflammatory effects of Omega-3 fatty acids and contribute to inflammation.

Myth #7: Your cholesterol should be as low as possible

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.

The word “cholesterol” is a term broadly used, possibly accounting for the confusion in understanding exactly what it is. When a doctor orders a lipid panel, they are measuring multiple components: total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides (another type of fat that causes hardening of the arteries). 

“I recently had a lipid panel done and my total cholesterol was high and slightly out of range, yet my other results were within range. My doctor said I had great results and was not at risk at all.”

So you see, it is possible to have high cholesterol yet have low LDL particles, and not be at risk for heart disease. In fact, people with too-low levels of cholesterol have an increased risk of death from other non-heart-related issues like certain types of cancers, depression and anxiety.

Note: Be sure to always review your test results with your doctor.

Myth #8: Drugs are the only way to get a good cholesterol balance

Don’t start or stop any medications without talking with your doctor.

And 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? Nutrition and exercise, baby!

One of the most impactful ways to lower your cholesterol is with diet, by eating a healthy whole foods diet with Omega 3 fatty acids and lots of fruits and veggies. I mean lots, like 10 servings a day. Every day.

Don’t worry. The recipe below should help you add at least another salad to your day.

You can also improve your cholesterol by exercising, losing weight, stopping smoking, and eating better quality fats. High-quality fats include fatty fish, avocados, and olive oil. Ditch those over-processed hydrogenated “trans” fats and vegetable oils because they contribute to inflammation and increase the risk for heart disease and other conditions.

Summary

The science of cholesterol and heart health is complicated and we’re learning more every day. But you do not need to fear cholesterol or eating healthy fats. There is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level. I hope this myth-busting information helps!

Orange Hemp Seed Dressing

This Orange Hemp Seed Dressing by Bonnie Flemington makes you want another salad. Makes about ¾ cup.

INGREDIENTS

• ½ cup hemp seeds
• ½ cup orange juice
• 1 clove of garlic, peeled
• dash salt and/or pepper

PREPARATION

Blend all ingredients together until creamy.

Serve on top of a big pile of greens and chopped veggies like carrots, red peppers, broccoli, cauliflower, cucumbers, celery, avocado, mushrooms, radishes, and tomatoes. Enjoy!

Tip: Store extra in an airtight container in the fridge. The dressing will keep for about a week.

REFERENCES

All About Cholesterol: Understanding nutrition’s most controversial molecule.

How to raise your HDL cholesterol

Dietary cholesterol and cardiovascular disease: A systematic review and meta-analysis

Dietary cholesterol and the risk of cardiovascular disease in patients: A review of the Harvard Egg Study and other data