6 Myths About High Cholesterol Foods

Cholesterol is a waxy substance made in the liver and other cells of animals. It is found in meats, dairy products, and eggs. Your body actually needs a little cholesterol so that cell membranes can produce the vitamin D, bile acids, and hormones necessary to function properly. But too much cholesterol leads to plaque build-up in arteries, and can eventually lead to heart disease. Debunking the myths about high cholesterol can help you make the healthiest food choices.

1. Myth: Taking fish oil supplements lowers cholesterol. While fish oil supplements provide valuable omega 3 fatty acids, they don't affect your cholesterol levels. Furthermore, the long term effects of using fish oil supplements are not yet known. Your best bet is eating oily fish two times per week because it is high in protein and low in saturated fats.

2. Myth: Using only vegetable oils can solve your cholesterol problems. While most vegetable oils are high in monounsaturated and polyunsaturated fats, and are healthier than animal-based fats, there are a few vegetable oils that are not so good for you. Palm oil, palm kernel oil, and coconut oil are high in saturated fats and should be used in moderation. Vegetable oils that have been hydrogenated (seen on ingredient labels as "partially hydrogenated ______ oil") contain dangerous trans fats and should only be eaten in small quantities if at all. Most vegetable oils, like olive oil, sunflower oil, and canola oil, are, however far safer than animal-based fats for cooking and recipes.

3. Myth: It is important for children to have their cholesterol levels checked. If a child has a parent with high cholesterol (240 mg/dL or over), or a parent who had a heart attack before age 55, he or she probably should probably have a cholesterol test. If a child is found to have high cholesterol, the doctor should supervise a program to control cholesterol levels through dietary management to reduce risk of adult heart disease. Most children, however, do not need to have their cholesterol checked.

4. Myth: High cholesterol and heart disease aren't problems for women. Heart disease is the top killer of both men and women. While premenopausal women generally have lower cholesterol levels than men of the same age, after menopause, their risk of heart disease approaches that of men. Women have just as much reason to monitor cholesterol levels as men do.

5. Myth: If you want to lower cholesterol, you have to give up meat. The truth is, you don't have to give up any food altogether to lower cholesterol, including eggs. By choosing lean cuts of meat, trimming off excess fat before cooking, and eating no more than 6 oz. of red meat per day (about the size of two decks of playing cards), you can cut cholesterol levels. Meats have protein, vitamins, and minerals that are valuable to the diet, and if you cut out meats altogether, you have to make sure these are replaced. But you do not have to eliminate meat from your happinesslifetime.com diet to lower cholesterol.

6. Myth: If your cholesterol level is below 240, it's fine. Actually, you should try to get your cholesterol under 200 mg/dL to lower heart disease risk. Readings from 200 to 240 are considered borderline high and can contribute to risk for heart disease. You also want your HDL ("good" cholesterol) reading to 35 or above. The typical, otherwise-healthy adult should have his or her cholesterol checked every 5 years.

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