There are a few myths and misconceptions surrounding cholesterol, fat and even saturated fat which prevail today, despite recent scientific research dispelling these myths. It is important to understand exactly what cholesterol is, how it is used by the body, and what the true risk factors are for killers such as heart disease.
Identification
Cholesterol is a sterol, or alcohol, and is not to be confused with fat. It functions much like a hormone and is essential for the production of steroid hormones, bile acids used in digestion, and vitamin D. It is also required for the formation of cell membranes. Cholesterol is produced and stored in the liver, and may also be obtained from the diet. It is transported through the blood stream by proteins. Low-density lipo-proteins (LDLs) carry cholesterol where it is needed in the body. High-density lipo-proteins (HDLs) carry unused cholesterol molecules back to the liver. Excess cholesterol in the blood and liver is known as hypercholesterolemia.
Theories/Speculation
The prevalent theory is that foods high in cholesterol, such as butter and eggs, are the main culprits behind high blood cholesterol and heart disease. The theory originates from a few studies conducted during the mid-1980s and published by the National Institutes of Health (NIH). Researchers then believed high blood cholesterol was the main cause of heart disease, and that dietary cholesterol should be limited or even eliminated to tackle America's No. 1 killer. Although the NIH now recognizes that much of the research was flawed and that some of the information was actually false, many doctors and nutritionists still recommend their patients avoid fat- and cholesterol-containing foods.
Misconceptions
The idea that high-fat foods cause high cholesterol is actually a misconception. Dietary cholesterol is not the only contributor to blood cholesterol levels. Because the body relies on cholesterol for certain functions, the body actually produces most of its cholesterol in the liver. In addition to requiring cholesterol for proper hormone function, digestion and production of vitamin D, cholesterol is produced to line or protect the walls of the arteries. These arterial walls may become damaged due to free radicals from toxins such as cigarette smoke, or from chronic inflammation caused by insulin resistance. It is not uncommon for those with type 2 diabetes to also suffer from high blood cholesterol.
Expert Insight
According to experts, such as endocrinologist Diana Scwharzbein, elevated blood cholesterol is more closely related to elevated blood sugar and insulin levels. In her experience as a metabolic endocrinologist working with patients with type 2 diabetes, Schwarzbein initially found that patients who followed the traditionally low-fat, high-carbohydrate diet not only did not lose weight as expected, but blood cholesterol and blood trigylceride levels continued to go up. However, once she encouraged her patients to include healthy fats in the diet, and decrease sugar intake, they not only lost weight, but blood cholesterol and sugar levels dropped down into normal ranges.
Prevention/Solution
With this new information and insight in mind, the first line of defense in lowering blood cholesterol is not to eliminate fat from the diet, but to reduce sugar and carbohydrate intake. Avoid foods that spike blood sugar levels and lead to insulin resistance, such as refined flours (white bread, white pasta), as well as simple sugars found in candy, cake, cookies and soda. Do not eliminate fat from the diet, but eat a diet that includes healthy fats, such as those found naturally in animal products such as milk, yogurt and cheese, as well as vegetable oil, nuts, seeds and avocados.
