Plenty of us have received blood test results alongside the news that our cholesterol is high. So we scrap the morning scrambled egg breakfast, bid adieu to Sunday steak dinners and try whatever else we can to lower the number. But there’s a host of cholesterol myths circulating about what really impacts your blood cholesterol levels, and maybe you don’t need to give up your favorite foods after all! Keep reading for expert advice on the top facts and myths about cholesterol.
Cholesterol myth: Dietary cholesterol and blood cholesterol are the same
Dietary cholesterol refers to the amount of cholesterol in our food. We can only get dietary cholesterol from animal products like dairy, eggs and meat, says New York City-based dietitian Jaclyn London MS, RD . That’s because animals have a metabolic pathway that creates the blood fat for functions like building cells and making hormones. But plants don’t have the same pathway, so they don’t contain cholesterol. In general, dietary cholesterol intake is not a risk factor for high blood cholesterol
Our blood cholesterol, on the other hand, is a measure of the cholesterol, a type of fat, circulating in our blood. There’s HDL cholesterol, often referred to as “good” cholesterol, that helps to shuttle excess cholesterol particles out of the body. And then there’s LDL cholesterol, or “bad” cholesterol,” which is what tends to clog up arteries. Our blood cholesterol is mostly influenced by the saturated fat in our diet , which prompts the liver and intestines to produce more cholesterol. But when we eat too much saturated fat, it impairs liver function and allows LDL cholesterol to build up, raising total cholesterol levels and eventually leading to clogged arteries.
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Cholesterol myth: Foods high in dietary cholesterol raise blood cholesterol levels
Saturated fat, not dietary cholesterol, is the main driver behind elevated blood cholesterol levels. So while eggs, for instance, have about 186mg of cholesterol per egg , they only contain 1.6g of saturated fat. Despite being a food that folks often worry about raising their cholesterol, they’re typically safe due to their low saturated fat content. Plus, London notes they’re rich in other critical nutrients like choline, vitamin D and protein, which folks are typically lacking in. Typically, one egg a day won’t impact blood cholesterol levels, per research in the Journal of Food Biochemistry . Even better, consider purchasing eggs fortified with omega-3s and vitamins (like Eggland’s Best). In a recent Duke Clinical Research Institute study , people who ate 12 fortified eggs weekly had no difference in blood cholesterol to those who ate two or less eggs each week.
In the same vein, high-cholesterol seafood like lobster and shrimp are perfectly safe to eat. While about 3 oz. of lobster has about 124mg of dietary cholesterol , its marginal amounts of saturated fat mean it likely won’t raise blood cholesterol.
So where does the myth that high-cholesterol foods raise cholesterol come from? Often, it’s what people eat alongside eggs – toast slathered in butter, bacon and sausage – that’s responsible for raising blood cholesterol levels, since these foods are all typically high in saturated fat, explains London. Family history of high cholesterol and having a high risk for heart disease can also impact how your body responds to dietary cholesterol.
Other foods like red meat and full-fat dairy are also high in both cholesterol and saturated fat. However, London notes that complete proteins and other healthful micronutrients in these foods are essential for health so they can be enjoyed in moderation. She advises following a Mediterranean-style, whole-foods healthy diet and avoiding ultra-processed foods (which are typically laden with saturated fat). Then you won’t need to worry too much about your dietary cholesterol intake!
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Cholesterol fact: Higher cholesterol is good for elderly people
Slightly elevated cholesterol levels aren’t as bad as they might seem. “There are many protective functions of cholesterol,” says Columbia-trained natural health expert Fred Pescatore MD . In fact, research published in the Journal of the American Geriatric Society found that higher non-HDL cholesterol levels in women ages 70 to 79 had no impact on mortality and were actually linked to better function in most daily activities. What’s more, research published in Nutrients conducted on women over 60 revealed that those with total higher cholesterol performed significantly better on cognitive tests.
Dr. Pescatore explains that our brains are about 80% fat. “Fat mass decreases in an older population, and that includes in the brain.” So fatty cholesterol may be critical for keeping our brain structure healthy. Plus, research in Nutrients states that cholesterol plays a role in making vitamin D, improving cell signaling and producing hormones – all functions critical for healthy aging. So including higher cholesterol food for elderly folks may not be as detrimental to health as once believed!
Cholesterol fact: Some supplements and medications can increase cholesterol
“If you happen to be taking dietary supplements, it’s worth checking if you’ve noticed a change in your blood lipid profile and cholesterol levels,” notes London. That’s because there are certain medications and supplements – like diuretics used to lower blood pressure and excessive vitamin D – that are associated with slight increases in cholesterol. London explains that this is unlikely to happen for everyone, but keeping a close eye on your number can help you identify if any dietary or medication changes you make are impacting your cholesterol.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .
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