These concepts could potentially be detrimental rather than beneficial for heart health and cholesterol levels.
Reviewed by Registered Dietitian Jessica Ball, M.S.
Approximately 25 million U.S. adults aged 20 and older grapple with high cholesterol levels, making your quest for solutions far from solitary. Some people attribute this primarily to dietary cholesterol intake, whereas others argue that heredity is solely at fault. There’s plenty of incorrect information circulating regarding cholesterol, which can complicate efforts to address the issue effectively.
Rest assured—we’ve consulted with dietitians, and we’re debunking several prevalent misconceptions surrounding high cholesterol using expertise-driven perspectives. You’ll discover what genuinely influences your cholesterol levels, practical advice to enhance their management, along with scientifically grounded approaches to boost your cardiovascular well-being.
Related:
The Top Habit to Change When Working on Reducing Cholesterol Levels, Say Nutrition Experts
Myth #1: Stay Away from Dietary Cholesterol
A lot of individuals mention that they have been advised to eliminate eggs and similar items containing cholesterol from their diet following a diagnosis of high cholesterol. This recommendation stems from an earlier belief held by specialists who thought that ingesting cholesterol led to elevated levels of cholesterol in the body.
Nevertheless, recent studies indicate that dietary cholesterol exerts only a minor impact on blood cholesterol levels, as opposed to
saturated fat
And trans fats have a greater impact on increasing LDL (known as the “bad” cholesterol) levels.
“I advise my clients to restrict their intake of saturated fats, which are prevalent in fatty meats and full-fat dairy products, rather than completely steering clear of cholesterol-rich foods,” explains.
Marissa Beck, M.S., RDN
, a dietitian and the founder of REVV Health. Additionally, it’s advisable to incorporate heart-friendly fats such as those found in nuts, seeds, avocados, and oily fish, she suggests.
Misconception #2: Altering Your Diet Can Resolve High Cholesterol
Even though changing your diet is advised to assist in improving unhealthy cholesterol levels, it might not suffice to create a substantial effect independently. “Blood cholesterol can be influenced by various other elements such as sleep quality, stress levels, physical activity, and genetic predispositions,” explains the source.
Patricia Kolesa, M.S., RDN
The founder of Dietitian Dish LLC emphasizes, “Setting modest and achievable objectives beyond just dietary changes can enhance your sleep quality. Additionally, include enjoyable physical activities and strategies for managing stress.”
Related:
You’ve Just Discovered You Have High Cholesterol—Here Are 4 Steps a Cardiologist Suggests Taking
Myth #3: You Must Eliminate All Dietary Fats
You might have been told that eliminating all fats from your diet is necessary for managing high cholesterol, but this advice is inaccurate. “Although certain types of fat can contribute to elevated cholesterol levels, it’s important to remember that not all fats are the same,” explains.
Carly Hart, RDN, LDN
, a registered dietitian.
Studies indicate that an excessive intake of saturated and trans fats can elevate the likelihood of experiencing elevated cholesterol levels. However, unsaturated fats might aid in decreasing this risk. “These healthy fats possess anti-inflammatory characteristics and can boost your HDL cholesterol (‘the good type’) while lowering your LDL (‘the bad variety’), thereby lessening the chances of heart disease and stroke,” Hart explains further.
Rather than cutting out all fats from your eating plan, focus on boosting your intake of unsaturated fats by incorporating more nuts, seeds, avocados, and oily fish, while reducing your consumption of saturated fats.
Myth #4: You Can Identify High Cholesterol Levels Based on Your Symptoms
Many individuals with elevated cholesterol do not exhibit noticeable symptoms, making it difficult to identify this issue without undergoing tests. Those who experience very high cholesterol might display bodily indications such as lipid accumulations and xanthelasmas—fatty yellow patches near the eyes. Nevertheless, these manifestations tend to occur infrequently in milder instances. Therefore, maintaining routine appointments with your main healthcare provider for tracking your cholesterol status is crucial.
Myth #5: You can only have high cholesterol if you’re overweight.
You might believe that only individuals in larger body sizes can experience high cholesterol, but “it’s possible to have elevated cholesterol levels regardless of your weight due to factors such as genetic makeup, familial background, and dietary choices,” according to experts.
Mandy Willig, Ph.D., RD
, who serves as both the owner and Chief Scientific Officer at TW Education.”
It’s crucial to get your cholesterol levels tested periodically irrespective of your weight. For individuals aged 20 and above without specific health concerns, this should occur at least once every five years. However, those with diabetes or a familial predisposition to cardiovascular issues ought to undergo annual screenings. Keeping track of these test results helps identify potential issues promptly, enabling timely intervention and adjustments as needed.
Misconception #6: Cholesterol Isn’t Something to Be Concerned About Until Later in Life
High cholesterol may occur at any stage of life and frequently begins early, particularly in individuals who have a familial predisposition to cardiovascular disorders,
Alexandria Hardy, RDN, LDN
, a registered dietitian with Pennsylvania Nutrition Services, states
SofTech.
Actually, around 7% of American children and teenagers between the ages of 6 and 19 possess elevated levels of overall cholesterol.
Ideally, you shouldn’t wait until you receive a diagnosis of high cholesterol before becoming aware of your dietary choices and lifestyle. Adopt heart-healthy practices sooner rather than later, such as incorporating more
high-fiber foods
by reducing saturated fats and
added sugars
, maintaining a regular exercise routine and handling stress effectively.
Hardy suggests promoting physical activity for children and teenagers who have high cholesterol levels. Engaging in activities like playing at the park with friends, bouncing on a trampoline, or participating in a sports team could also be beneficial.
boost healthy HDL cholesterol
.
Related:
How Does Saturated Fat Differ From Unsaturated Fat?
Additional Suggestions for Reducing Cholesterol Levels
Modifications to your diet, workout schedule, and overall way of life can aid in reducing cholesterol levels. However, sometimes these adjustments might not be sufficient for making a notable difference. In such cases, your physician could suggest incorporating medication into your strategy for managing cholesterol. Below are some practices you can begin implementing immediately to decrease your risk factors:
-
Limit Added Sugars.
If you’re aiming to reduce your cholesterol levels, keep an eye on how much added sugar you consume.
Added sugar
It can appear where you’d least suspect it, such as in prepackaged bread, pasta sauces, and ketchup. According to the American Heart Association, one should limit added sugars to under 6% of their total daily calorie intake, which equates to approximately six teaspoons per day for women and nine for men. -
Fill Up on Fiber.
A high-fiber diet can help reduce LDL and total cholesterol. Willig recommends eating fiber-rich foods like vegetables, fruits, whole grains and legumes to support healthy cholesterol levels at every body size. Try incorporating more high-fiber foods into your meals and snacks. -
Limit Alcohol.
Excessive consumption of alcohol is linked to increased levels of LDL cholesterol and triglycerides. Reducing alcohol intake can significantly help in decreasing your cholesterol levels and enhancing cardiovascular well-being, thus amplifying the effectiveness of your other endeavors to lower cholesterol. -
Do Cardiovascular Exercise.
Research indicates that exercise can boost HDL cholesterol levels while reducing triglyceride and LDL/HDL ratios. Incorporate activities that elevate your heart rate, such as taking a fast-paced stroll, cycling, or swimming. Aim to engage in physical activity every single day.
The Bottom Line
High cholesterol is more prevalent than many realize, yet tackling this issue begins with distinguishing truth from misconception. Emphasize boosting your consumption of dietary fibers, incorporating beneficial unsaturated fats, and maintaining consistent physical activity. Keep in mind, adjustments in daily habits can significantly impact health; however, keeping track of your cholesterol levels and collaborating closely with healthcare providers are crucial steps toward crafting a sustainable strategy for enduring well-being.
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