6 Myths About High Cholesterol Foods
The link between elevated cholesterol levels and heart disease are well known. But there are some myths that persist about high cholesterol foods and what you can and should do about it. A certain level of cholesterol in the human body is necessary for proper functioning, but most people have no trouble getting enough of it. In fact, most of us consume too much cholesterol. Here are some of the myths and facts surrounding high cholesterol levels.
1. Myth: If you’re a woman, you don’t have to worry about high cholesterol and heart disease. Nothing could be further from the truth. Heart disease is the top killer of both men and women. While premenopausal women tend to have lower cholesterol levels than comparable-aged men, after menopause, women’s cholesterol levels tend to rise, and their heart disease risk rises to approach that for men. Women should not ignore their cholesterol levels.
2. Myth: If you really want to lower cholesterol, you have to give up meat altogether. While a vegetarian diet is generally lower in cholesterol, you don’t have to give up any foods (including eggs) to bring cholesterol levels down. With red meats, choose leaner cuts, and trim fat before cooking. Keep your daily red meat consumption under 6 oz. of lean red meat, and eat a balanced diet, and you can bring your cholesterol levels down without having to give up meat.
3. Myth: Cholesterol levels under 240 mg/dL are good. While levels under 240 are definitely better than levels over 240, you should try to get your level under 200 mg/dL to lower risk for heart disease. Try to get your HDL (or “good” cholesterol) level to 35 or better to lower risk further. The average adult who is otherwise healthy, should have their cholesterol levels checked every five years.
4. Myth: Taking fish oil supplements can bring cholesterol levels down. Fish oil supplements, which contain beneficial omega 3 fatty acids, do not affect your cholesterol levels. While omega 3 fatty acids are beneficial, there have not been long term studies on the safety of the long term use of fish oil supplements. You can get the benefits of omega 3 fatty acids by eating oily fish twice a week. They’re high in protein, but low in saturated fats.
5. Myth: Using vegetable oils lowers cholesterol. Most vegetable oils are good for you, particularly compared with animal fats. But coconut oil, palm oil, and palm kernel oil are all three high in saturated fats and won’t help your cholesterol problem. Another danger with vegetable oils is when they have been hydrogenated. You’ll find these in foods like margarines. Any time you see “hydrogenated” in front of a vegetable oil in an ingredient list, you should know that you’re not getting the benefits of regular vegetable oil, because hydrogenated oils are high in harmful trans fats. Everyone should limit their consumption of trans fats.
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6. Myth: Even children should get their cholesterol levels tested. Most children do not need to have their cholesterol levels tested. However, if a child has a parent with elevated cholesterol (above 240 mg/dL), or a parent who had a heart attack before the age of 55, he or she probably should have a cholesterol check. If the child does have high cholesterol levels, doctors may try to manage it using dietary changes.
If you enjoyed this article then feel free to check out: 6 Myths about High Cholesterol Foods or read more about cholesterol at the NHS.co.uk
1. Myth: If you’re a woman, you don’t have to worry about high cholesterol and heart disease. Nothing could be further from the truth. Heart disease is the top killer of both men and women. While premenopausal women tend to have lower cholesterol levels than comparable-aged men, after menopause, women’s cholesterol levels tend to rise, and their heart disease risk rises to approach that for men. Women should not ignore their cholesterol levels.
2. Myth: If you really want to lower cholesterol, you have to give up meat altogether. While a vegetarian diet is generally lower in cholesterol, you don’t have to give up any foods (including eggs) to bring cholesterol levels down. With red meats, choose leaner cuts, and trim fat before cooking. Keep your daily red meat consumption under 6 oz. of lean red meat, and eat a balanced diet, and you can bring your cholesterol levels down without having to give up meat.
3. Myth: Cholesterol levels under 240 mg/dL are good. While levels under 240 are definitely better than levels over 240, you should try to get your level under 200 mg/dL to lower risk for heart disease. Try to get your HDL (or “good” cholesterol) level to 35 or better to lower risk further. The average adult who is otherwise healthy, should have their cholesterol levels checked every five years.
4. Myth: Taking fish oil supplements can bring cholesterol levels down. Fish oil supplements, which contain beneficial omega 3 fatty acids, do not affect your cholesterol levels. While omega 3 fatty acids are beneficial, there have not been long term studies on the safety of the long term use of fish oil supplements. You can get the benefits of omega 3 fatty acids by eating oily fish twice a week. They’re high in protein, but low in saturated fats.
5. Myth: Using vegetable oils lowers cholesterol. Most vegetable oils are good for you, particularly compared with animal fats. But coconut oil, palm oil, and palm kernel oil are all three high in saturated fats and won’t help your cholesterol problem. Another danger with vegetable oils is when they have been hydrogenated. You’ll find these in foods like margarines. Any time you see “hydrogenated” in front of a vegetable oil in an ingredient list, you should know that you’re not getting the benefits of regular vegetable oil, because hydrogenated oils are high in harmful trans fats. Everyone should limit their consumption of trans fats.
Might be worth checking out high cholesterol Foods hubpage!
6. Myth: Even children should get their cholesterol levels tested. Most children do not need to have their cholesterol levels tested. However, if a child has a parent with elevated cholesterol (above 240 mg/dL), or a parent who had a heart attack before the age of 55, he or she probably should have a cholesterol check. If the child does have high cholesterol levels, doctors may try to manage it using dietary changes.
If you enjoyed this article then feel free to check out: 6 Myths about High Cholesterol Foods or read more about cholesterol at the NHS.co.uk
