There is dietary cholesterol and blood cholesterol. Since people have become aware that high cholesterol proves a risk factor for heart disease much confusion has followed about which cholesterol they should watch. Dietary fat and weight play a role in heart disease risk and high cholesterol. However, questions arise about which fat and if this only pertains to overweight people. Find out the myths about cholesterol and the facts.
Myth: All cholesterol is bad.
Fact: Cholesterol proves essential for human health, required for many functions and structures in the body including being part of the cell membrane, and essential for the cells that make up nerves, the spinal cord, and brain. The body uses cholesterol to make sex hormones, adrenal hormones, and vitamin D. Cholesterol proves necessary to make bile salts, the primary component of bile, which helps breakdown fat for digestion. However, humans make cholesterol and do not need to consume it.
Myth: Food with high amounts cholesterol are bad.
Fact: Foods high in cholesterol and low in saturated fat can fit into a balanced diet. Once thought of as "bad," high cholesterol foods don't contribute to high cholesterol in most people. According to the National Cholesterol Education Program, saturated fat contributes to high cholesterol more than anything else in the diet. Examples of foods high in cholesterol include eggs and shrimp. One large egg has 70 calories, 5 g fat, 1.5 g saturated fat, and 212 mg cholesterol. One six-ounce serving of boiled shrimp (not fried) includes 170 calories, 2 g fat, 0.5 g saturated fat, and 330 mg cholesterol. This does not mean you can eat unlimited amounts of eggs and shrimp. Continue to consume in moderation. Fried eggs and shrimp still are not good choices compared to boiled eggs and shrimp.
Myth: If food has no cholesterol, then it is good for me.
Fact: Many foods contain no cholesterol, but that does not necessarily equal healthy. Candy, processed snack foods, vegetable based margarine and other foods can contain "no cholesterol" or minimal amounts, but can still potentially have a negative effect on your cholesterol. Saturated fat contributes to high cholesterol levels. Saturated fat is found in animal foods as well as plant foods such as palm oil, coconut oil and cocoa butter. Additionally, foods with trans-fat, found as hydrogenated oil, raise cholesterol. Foods high in refined sugars contribute to high triglycerides which increase LDL-cholesterol levels.
Myth: Peanut butter and avocados prove high in cholesterol.
Fact: While peanut butter, avocados, nuts, seeds and foods made from these items such as peanut butter and guacamole contain high amounts of fat, these are plant foods. Only animal products contain cholesterol. Animals, like humans, make cholesterol in their bodies. Plants do not. Plant products do not contain cholesterol unless it contains an animal based product. For example, cakes and cookies will contain cholesterol because of the added eggs or butter. Peanut butter and avocados contain a high amount of healthy, monounsaturated fat, which has a positive effect on blood cholesterol. However, these items also contain a high amount of calories, so consume in moderation.
Myth: If my total cholesterol is good, then I don't need to worry about my cholesterol.
Fact: Total cholesterol only proves part of the cholesterol "big picture." A blood cholesterol test, also known as lipid, or lipoprotein, panel, has four numbers: total cholesterol, LDL-cholesterol, HDL-cholesterol and triglycerides. A better indicator of your cholesterol health than total cholesterol: LDL-cholesterol and HDL-cholesterol results. According to the American Heart Association, LDL-cholesterol of less than 100 mg/dL is optimal, and HDL-cholesterol of 60 mg/dL protects against heart disease.
References
- How You Can Lower Your Cholesterol Level: Choose Foods Low in Saturated Fat
- USDA Nutrient Data Laboratory, National Nutrient Database for Standard Reference
- American Heart Association: What Your Cholesterol Levels Mean
- American Heart Association: Know Your Fats
- National Heart Lung and Blood Institute
