And the bad cholesterol foods to avoid aren’t necessarily foods high in cholesterol.
Cholesterol and fats first went under attack back in the 50’s, when scientists discovered a high cholesterol relationship to heart disease. The resulting “expert” advice was to avoid all foods with cholesterol.
But the truth about cholesterol is you make more than you absorb.
What’s more, to protect yourself from deadly degenerative diseases, how much fat you eat isn’t that important. It’s mainly the kind of fat you eat that matters most. So, good fat, bad fat, what’s the big fat difference?
Understanding the Truth about Cholesterol and Fats
The sterols in cholesterol are health essentials necessary for your brain and building cell walls, sex hormones and the juices that digest fat.
And although high cholesterol in your bloodstream can cause problems, the cholesterol in food isn’t nearly the villain you’ve been led to believe.
Current scientific studies show very little relationship between the cholesterol eaten and blood cholesterol levels. (The only exceptions are for diabetics, who seem to be more sensitive to cholesterol in food.)
The major influence on your blood cholesterol levels is the mixture of good and bad fats in your diet – not the amount of cholesterol in your food.
Bad fats (trans fat and excess saturated fat) increase your risk of disease. But good fats (the polyunsaturated fat in whole grains, nuts and seeds and the monounsaturated fat in olive oil) reduce your disease risk.
So the simple sensible solution is to switch from bad fats to good fats.
7 Steps to Choosing Good Fats over Bad Fats
1. Make olive oil your #1 choice. Extra virgin olive oil is rich in heart-healthy fatty acids. So spread it on toast and use it in vinaigrette.
2. Avoid all foods with trans fats. Read labels to steer clear of deadly trans fats. When eating out, avoid all baked goods and fried foods.
3. Include omega 3 foods daily. Cold water fish and good quality fish oil supplements are your best sources for the important omega 3 oils.
4. Limit your saturated fat intake. You need a very small amount of saturated fat in your diet for hormones and your cells. But most people get way too much.
5. Eliminate hydrogenated fats. Scan all ingredient lists to be sure your foods don’t contain any partially hydrogenated oils.
6. Go low fat on meat and dairy. Foods high in saturated fats can clog your arteries. So go lean on dairy, meats and poultry (no skin) and eat butter and full fat cheeses only in very small amounts.
7. Choose healthy whole grains. Nuts, beans, seeds, brown rice, whole wheat and rolled oats are rich in nutritious essential fatty acids.
Now that you know the truth about fat and cholesterol, it’s time to start eliminating the bad fats and adding more good healthy fatty acids. You can also learn all seven steps for how to lower cholesterol naturally.
Kratz M. Handbook of Experimental Pharmacology. Dietary cholesterol, atherosclerosis and coronary heart disease. Handb Exp Pharmacol. 2005; (170):195-213.
Howard BV, Manson JE, Stefanick ML, Beresford SA, Frank G, Jones B, et al. Journal of the American Medical Association. Low-fat dietary pattern and weight change over 7 years: the Women’s Health Initiative Dietary Modification Trial. JAMA. 2006;295(1):39-49.
Hu FB, Manson JE, Willett WC. Journal of the American College of Nutrition. Types of dietary fat and risk of coronary heart disease: a critical review. J Am Coll Nutr. 2001; 20(1):5-19.
Hooper L, Summerbell CD, Thompson R, Sills D, Roberts FG, et al. Cochrane Database Systems Review. Reduced or modified dietary fat for preventing cardiovascular disease. Cochrane Database Syst Rev. 2012;5:CD002137.
Fernandez ML. Current Opinion in Clinical Nutrition & Metabolic Care. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9(1):8-12.
Lichtenstein AH, Appel LJ, Brands M, Carnethon M, Daniels S, et al. Circulation. Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee. Circulation. 2006;114(1):82-96
Oh K1, Hu FB, Manson JE, Stampfer MJ, Willett WC. American Journal of Epidemiology. Dietary fat intake and risk of coronary heart disease in women: 20 years of follow-up of the nurses’ health study. Am J Epidemiol. 2005;161(7):672-9.
Parrott MD, Greenwood CE. Annals of the New York Academy of Sciences. Dietary influences on cognitive function with aging: from high-fat diets to healthful eating. Ann N Y Acad Sci. 2007;1114:389-97.
Hu FB, Stampfer MJ, Manson JE, Rimm E, Colditz GA, et al. New England Journal of Medicine. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337(21):1491-9.
Beresford SA, Johnson KC, Ritenbaugh C, Lasser NL, Snetselaar LG, et al. Journal of the American Medical Association. Low-fat dietary pattern and risk of colorectal cancer: the Women’s Health Initiative Randomized Controlled Dietary Modification Trial. JAMA. 2006; 295(6):643-54.
Xu J, Eilat-Adar S, Loria C, Goldbourt U, Howard BV, et al. American Journal of Clinical Nutrition. Dietary fat intake and risk of coronary heart disease: the Strong Heart Study. Am J Clin Nutr. 2006;84(4):894-902.