Busting the Myths About Cholesterol

Cholesterol has worn a badge of shame for many decades. New studies indicate that what we believe about fat and cholesterol isn’t accurate. We hope that this article will clarify the facts and reshape your understanding of cholesterol.

Cholesterol is found in every cell of the body and is essential for the natural function of the body. It has a waxy fat-like appearance and is oil-based which means it doesn’t mix with water-based blood. The blood acts as a vehicle to carry the cholesterol around in the body.

Cholesterol naturally made in the liver is called blood cholesterol. Cholesterol from saturated foods, like beef, poultry, eggs, and dairy products, is called dietary cholesterol.

Myth #1: Cholesterol Has No Function and Should Be as near to Zero as Possible

Cholesterol has four primary functions which the body cannot live without:

  • To make cell membranes

  • To produce vitamin D

  • To produce hormones like testosterone and estrogen

  • To make digestive bile acids in the intestine which are critical for fat metabolism

Myth #2: All Cholesterols Are Created Equal

There are two different kinds of cholesterol. One is good for the body, and the other is bad. Here is the difference:

  • Low-density lipoprotein (LDL): This type is called the “bad cholesterol” as it causes plaque build-up in the arteries, which increases the risk of stroke and heart disease.

  • High-density lipoprotein (HDL): This type is called the “good cholesterol.” HDL protects the arteries by lowering the amount of plaque in the bloodstream, having the opposite impact as LDL.

Myth #3: Cholesterol Levels Are Only Affected by What We Eat

It is true that food has an impact on our cholesterol levels, but you can follow a low-cholesterol diet and still have high cholesterol. Here is a list of other factors that can cause high cholesterol:

  • Consuming alcohol, red meat, poultry, fish, dairy products, eggs, fish, refined sugar, and processed GMO grains (e.g., wheat, corn, soy, rice)

  • Thyroid gland dysfunction

  • Long-term kidney or liver problems

  • Diabetes

  • Polycystic ovary syndrome or insulin resistance

  • Pregnancy or other conditions which increase the levels of female hormones

  • Certain medicinal drugs (i.e., birth control pills and hormone replacement)

  • Smoking, vaping, e-cigarette use

  • Family history of high cholesterol

Myth #4:  All Fats Are Bad

There are good fats and bad fats. Our bodies need to consume fat as it is a primary source of energy. Fat also helps absorb vitamins and minerals, prohibits blood clotting and inflammation, and strengthens muscle movement.

Many low-fat and fat-free foods contain high amounts of salt and sugar to make up for the flavor and texture. High sugar will spike your insulin and triglyceride levels, and increase the risk of many diseases. Hence, low-fat and fat-free foods are not realistically good for you.

Know the difference between healthy and unhealthy fats and how they affect your body.

Healthy Fats

Unsaturated fats are good for your body and lower the risk of diseases. There are two broad categories: monounsaturated and polyunsaturated fats. These fats reduce harmful LDL cholesterol and lower triglycerides. They decrease blood pressure, help prevent heart disease and stroke, and may even decrease the risk of autoimmune diseases like rheumatoid arthritis.

Unsaturated fats are liquid at room temperature. Foods that contain unsaturated fats include plant oils (e.g. olive, canola, sunflower, flax, avocado, and peanut), avocados, omega-3 fatty acid foods like nuts and seeds (e.g. walnuts, and flax and chia seeds), and plant-based oils. Avoid all animal sources is considered best.

Unhealthy Fats

Trans fats is a byproduct from hydrogenation, a process which turns healthy oils into solids and gives it a longer shelf life. These fats are harmful and increase the risk of heart disease, stroke, and other chronic diseases. They contribute to insulin resistance and the development of diabetes.

Foods containing trans fats include fast foods, processed foods, commercially baked goods, and margarine. These foods are detrimental to your health even in small quantities and should be avoided altogether.

Saturated fats from red meat, dairy products (i.e.,  milk, butter, cheese, cream, ice cream, and cottage cheese), poultry, and eggs are all harmful, especially when consumed more than once a week.

Conclusion

We hope that you have a better understanding about cholesterol and fat. Should you still have any questions about the different kinds of cholesterol and what a healthy diet looks like, contact Dr. Payal Bhandari M.D.

AUTHOR

Dr. Payal Bhandari M.D. is one of U.S.'s top leading integrative functional medical physicians and the founder of SF Advanced Health. She combines the best in Eastern and Western Medicine to understand the root causes of diseases and provide patients with personalized treatment plans that quickly deliver effective results. Dr. Bhandari specializes in cell function to understand how the whole body works. Dr. Bhandari received her Bachelor of Arts degree in biology in 1997 and Doctor of Medicine degree in 2001 from West Virginia University. She the completed her Family Medicine residency in 2004 from the University of Massachusetts and joined a family medicine practice in 2005 which was eventually nationally recognized as San Francisco’s 1st patient-centered medical home. To learn more, go to www.sfadvancedhealth.com.

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