Confused About Cholesterol?

July 10, 2013

Don't be. We'll explain.   For years we’ve been told that fat is bad. Now, however, you know that avocados are your friends and that low-fat diets aren't really where it's at. And while too much of a good thing is a real concern (like how your addiction to YouTube cat videos got you fired from your last job), it's time to separate cholesterol fact from fiction. Cholesterol is a form of fat. Your body needs some cholesterol to function properly, and not to be overly dramatic, but without cholesterol you would die. Let's debunk the myths: Cholesterol comes from what I eat. Actually, 75 percent of your cholesterol is produced naturally (in the liver), while the other 25 percent comes from the food you eat in the form of animal products. And for all you vegans, don’t get on your high horse. Even though you don't consume meat and diary, you may still have a genetic predisposition for high cholesterol.   My cholesterol is less than 200 so I don’t have to worry – not! Total cholesterol levels – or the total number of all of the fats in your blood - is only one of the potential contributors to heart disease. Other factors include diabetes, high blood pressure, family history, your LDL or “bad” cholesterol levels and lifestyle factors such as stress. In addition, new research points to the amount of inflammation in the body as the key predictor for the development of most chronic diseases. The good news is that inflammation levels can be measured with a simple blood test called C-reactive protein (CRP). I’m young so it’s not my problem. Not so much. Due to the prevalence of fast food and childhood obesity, high cholesterol levels are being seen in children as early as their preteens. New guidelines suggest that everyone over the age of 20 should get their cholesterol checked every five years. I’m healthy because I’m on a low-fat diet. Wrong again, princess. Long-term studies conducted by The Harvard School of Public Health concluded that unless you have diabetes, it’s not the total amount of fat that causes health problems, but the mix of fats, especially the over-consumption of “bad” fats (saturated and trans fats). The “good” fats, such as monounsaturated and polyunsaturated fats found in nuts and flax seeds, can actually lower the risk of disease. In fact, your body needs fat in the form of essential fatty acids to survive (hence the word “essential”). Now you’re catching on… What’s the Skinny? No matter what your cholesterol level is, who your parents are or what your mama told you, you can improve your health and decrease your risk of heart disease by choosing healthy fats, losing extra pounds, eating fiber and exercising more. This isn’t brain surgery. A Few Other Healthy Tips: Use liquid plant oils for cooking and baking. Olive, sunflower and other plant-based oils are rich in heart-healthy unsaturated fats. Read labels to avoid trans fat. Watch out for trans fats disguised as “partially hydrogenated oil.” Eat at least one good source of omega-3 fat each day. Walnuts, avocados and olives all provide omega-3 fatty acids that can lower cholesterol and fight inflammation. Eliminate processed foods. Cut down your intake of highly processed junk foods as much as possible. If you need to give yourself one day off every week to eat some crap, so be it. Just limit yourself. Avoid high fructose corn syrup (HFCS). I don’t care what some proponents say about HFCS, it’s not good. Use more natural sugars such as evaporated cane juice crystals and Stevia for baking. Don’t smoke. Duh. Relax. Emotional stress may trigger the body to release fat into the bloodstream. Take a chill pill. Call your general practitioner or doctor to get your cholesterol tested. For more information, visit www.heart.org. Susan Emmer, FOOD Feature Editor Susan is a certified whole health educator and coach treading on both wellness and green terrain. Earning an environmental studies degree before green was the new black, Susan is the co-owner of the boutique sustainability marketing and PR firm, Farmacy Agency. Follow Susan on Twitter at @wellnewsnetwork