Read about the 10 common misconceptions of cholesterol
Knowing and understanding cholesterol and its role in a healthy diet can be difficult endeavors, which can lead to many misconceptions. Below 10 common cholesterol myths are discussed:
1) I'm not overweight, so high cholesterol isn't a problem.
Overweight people are more likely to have high cholesterol, but thin people should have their cholesterol checked. Often, people who don't gain weight easily are less aware of their saturated fat intake; no one can eat anything he/she wants and remain healthy. Cholesterol should be checked regularly, regardless of weight, exercise habits, and diet.
2) Margarine, not butter, is better for my cholesterol.
Both are high in fat, and they are to be used in moderation. The amount of saturated fat in food affects cholesterol, so managing saturated fat intake is a key element in controlling cholesterol. While all fatty foods should be eaten in moderation, trans fat-free margarines are better than regular margarine or butter.
3) My doctor hasn't said anything about my cholesterol, so I must be fine.
Your health is your responsibility""not your physician's. It is important that everyone have a blood cholesterol test and learn the meaning of the numbers, especially HDL (good) cholesterol, LDL (bad) cholesterol, and triglyceride levels.
4) I've read that eggs are good for you, so I'm having eggs for breakfast every morning.
One egg contains about 213 milligrams of cholesterol""which is quite a bit, since the recommended daily limit is 300 milligrams. While an egg a day can fit in a healthy diet, following that routine works only if you limit cholesterol from other sources, such as meat, poultry, and dairy products, by substituting fruits and vegetables.
5) The nutrition label says there isn't any cholesterol, so it must be good for me.
When grocery shopping, you should remain aware of what you're buying. Several supposed "low cholesterol" products contain high levels of saturated fat or trans fatty acids""both of which negatively influence cholesterol levels. Watch out for the saturated fat, total fat, cholesterol and total calories in a serving of the product and the size of a serving.
6) High cholesterol is a problem for men or people who are middle-aged and older.
All people, irrespective of gender and age, should be concerned about cholesterol. Premenopausal women are usually protected from high LDL (bad) levels of cholesterol, because estrogen, a female hormone, tends to raise HDL (good) cholesterol levels. In addition, even children""particularly ones whose families have a history of heart disease""can have high cholesterol levels. People should begin checking their cholesterol at an early age, and, women approaching menopause should check their cholesterol and talk with a doctor about options.
7) Vegetable-based oils protect against heart disease.
Yes, because they can lower cholesterol, vegetable oils are healthier than butter and lard, but all oils have 120 calories per tablespoon and can be a factor in weight gain. Also, recent studies show that vegetable oils like safflower and canola can become unhealthy when hydrogen is added to them in order enhance their usage in food products. It is best to not buy hydrogenated or partially hydrogenated oils and to avoid fried foods and trans fats.
8) All kinds of dietary fiber lower cholesterol.
Only soluble fiber, such as that found in oat bran, certain beans, oranges, and baked potatoes with skin, can help lower cholesterol levels. Because it can dissolve in water, soluble fiber is able to form a gel that prevents cholesterol and fat molecules from being absorbed in the intestines and the bloodstream. Insoluble fiber, like that found in wheat bran, vegetables, and some cereal, have no effect on cholesterol.
9) Drink at least two glasses of wine, beer or alcohol each day.
There are studies which link moderate amounts of alcohol to a reduced risk of heart disease, because alcohol appears to raise the amount of HDL (good) cholesterol. One to two drinks per day seems to be the right amount, but more than that can raise triglyceride levels and become a risk factor for high blood pressure. When drinking, do so in moderation; while studies show benefit from drinking alcohol, alcohol consumption is still associated with disease risk and some forms of cancer.
10) Antioxidants help lower cholesterol.
Antioxidants, such as vitamins C and E, do not significantly affect cholesterol levels and large studies indicated that people taking vitamin C and E supplements do not show consistent heart benefit.
