Cholesterol Myths & Facts
Cholesterol is an important part of a healthy diet. It is a soft substance, waxy in texture, that is used to form cell membranes. It also is used in the production of certain hormones. However, too much cholesterol in the blood can be a health risk as it is linked to coronary artery disease. This disease is often a precursor to a heart attack. This information has caused cholesterol's positive benefits to be discounted and myths about this important substance to become believed as fact.
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Facts about cholesterol
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Cholesterol is not soluble in the blood stream. It needs carriers to move it to the cells. The vehicles used for this are called lipoproteins. Lipoproteins are what are actually measured in the laboratory to get the cholesterol count. There are two types of lipoproteins, low density (LDL) and high density (HDL). The low-density lipoproteins are the biggest carrier of cholesterol. High-density lipoproteins carry cholesterol to the liver to be flushed out of the body.
LDLs, the truth
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Myths surround low-level lipoproteins, namely that all cholesterol is bad and should be avoided at all costs. The truth is that too many LDLs are bad. They cause a buildup in the arteries called plaque. This condition is called artherosclerosis, and it can be a precursor to heart attacks. The main culprits in a diet that increase LDLs are saturated fats and trans fats.
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HDLs-the truth
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HDLs refute the myth of bad cholesterol. HDLs carry cholesterol to the liver away from the arteries. It is then passed from the body. HDLs in high enough levels actually can help prevent heart disease, stroke and heart attack. Conversely, too low levels of HDLs can increase the risk of these health problems.
Myth of eating fats
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Consuming fats has been considered a negative activity, as it supposedly increases cholesterol levels. In reality, fat is an important dietary component as it aids in satiation, creating body cells and regulating body temperature.
This myth is partially correct, in that saturated and trans fats should be avoided because they raise LDLs. However, mono and polyunsaturated fats raise the HDLs, which then increase protection from heart and stroke issues. Polyunsaturated fat actually lowers cholesterol levels. These good fats include olive oil, safflower oil and peanut oil.
The egg-myth vs. reality
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The biggest victim in the cholesterol myth has been the egg. The egg has been given as the example of what not to eat. In reality, there is no evidence that eating eggs raises your cholesterol level. Eggs do not contain saturated or trans fats, and therefore are not the risk that they have been accused of being. The Harvard School of Public Health has done research that shows that limiting eggs and other cholesterol containing foods has no effect on cholesterol levels. The positive effect of dietary changes on cholesterol is seen only when foods high in saturated and trans fats are minimized or deleted.
Still in question
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The American Heart Association suggests that cholesterol intake should be limited to less than 300 mg/dl daily. However, other health agencies such as the Harvard School of Public Health now put no limit on cholesterol intake, but instead target the amount of trans and saturated fats. This topic is under debate, though all agree that decreasing fatty foods composed of trans and saturated fats will decrease the risks associated with high cholesterol.
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