Ten facts about cholesterol you should know are important not only for your heart health but also to debunk various myths about cholesterol. This serves two purposes: To lay your mind to rest on fallacies; and to focus on what to do with the facts
Fact 1: Not all cholesterol is bad
Your body needs some cholesterol to stay healthy, so not all cholesterol is bad. For instance, your total cholesterol is the sum of low-density lipoprotein cholesterol (LDL) and high-density lipoprotein cholesterol (HDL). However, issues arise when you have too much LDL, as this is the most likely to clog your arteries. HDL is the “good” cholesterol because it can help remove LDL. Foods high in HDL are fruits, vegetables, avocado, oats, nuts, salmon, and kidney beans.
Fact 2: You can enjoy high-cholesterol foods in moderation
Heart health specialists recommend less than 300 milligrams of cholesterol a day from food. But turns out saturated fats are the bigger problem. The most common sources are red meat, butter, full-fat dairy, and eggs. For example, one large egg has 186 milligrams of cholesterol and just 1.6 grams of saturated fat, which is 8% of the daily limit, so you can enjoy high-cholesterol foods in moderation while keeping an eye on saturated fat.
Fact 3: Your body requires some amount of fat
A no-fat diet isn’t the best for you because your body needs fat. But it should be the right kind of fat. The best choice is unsaturated fats, which can be polyunsaturated, like walnuts, sunflower seeds, flaxseed, and fatty fish. Or monounsaturated, like olive oil and avocados. It’s important to switch to unsaturated fats to help lower your high LDL and boost your heart health.
Fact: 4: Taking cholesterol meds doesn’t remove food limits
Taking cholesterol medication does not mean indiscriminate eating. Remember that medication is just one of the steps to control cholesterol and prevent its complications like heart disease and stroke. Therefore, you must follow a heart-healthy diet that includes fruits, vegetables, and whole grains rich in fiber. Similarly, eat unsaturated fat foods like fatty fish, nuts, seeds, and olive oil.
Fact 5: High cholesterol can happen to anyone
Your thinness doesn’t free you from high cholesterol because it can happen to anyone. The risk factors for having high cholesterol include not enough exercise, a low-quality diet, and inherited conditions like familial hypercholesterolemia. Though high cholesterol is more common among people who are overweight or obese, being just a few pounds above your ideal weight can also increase your risk.
Fact 6: Cholesterol check every five years from childhood
Your cholesterol should be checked every five years from childhood to middle age. Men ages 45 to 65 and women ages 55 to 65 should have it checked every one-two years. Make it yearly after age 65. And if you have high cholesterol, you may need more frequent testing to ensure your meds and lifestyle changes are working. But if your cholesterol has never been checked, ask your doctor about it.
Fact 7: Kids also have high cholesterol
Not only can adults have high cholesterol, but current statistics also show that 7% of kids between the ages of 6 and 19 have high cholesterol. Their risk factors are the same as for adults: an unhealthy diet, unhealthy weight, and a family history of high cholesterol and heart disease. Children with any of these risk factors should have their cholesterol checked as early as age 2.
Fact 8: High cholesterol affects young women
As high cholesterol affects men, young women also have worrying cholesterol levels. Before menopause, women may have some protection from high cholesterol, thanks to estrogen. But after menopause, you may see a change in your cholesterol levels, even if this was never a problem. Yet heart disease usually happens later in life in women than in men; it’s the leading cause of death for women. Cholesterol control is crucial to a healthy heart.
Fact 9: High cholesterol is not all about diet
Diet isn’t the only lifestyle factor that needs your attention. Other things can also help you manage your cholesterol. For instance, if you’re a smoker, stop smoking to help raise your good HDL cholesterol. Exercise also has this benefit. Try 30 minutes of exercise on most days of the week. Also, target losing weight if you’re carrying extra pounds.
Fact 10: Don’t miss a statin dose
It’s not okay to miss a statin dose because statins can cut heart disease risk by 25%. Still, 50% of people don’t take the medication properly, thus risking complications and more doctor visits. Though you may not feel the benefits of your meds, just as you don’t feel high cholesterol, that doesn’t mean they aren’t working. It’s easier to get into a daily habit when you follow a schedule. Therefore, get back on track the next day when you forget a dose. And if you’re worried about side effects, talk to your doctor rather than miss doses.
