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Does cholesterol from food really raise your risk of cardiovascular disease?
By brockywilson // 2021-05-20
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Recent studies have found that, contrary to earlier belief, it's not dietary cholesterol that has the biggest influence on your risk of cardiovascular disease (CVD) but the substantial amount of unhealthy fats in high-cholesterol foods. Dietary cholesterol is cholesterol found in foods from animals, such as meat and dairy. Decades ago, researchers found that high cholesterol levels raise your CVD risk, sparking numerous warnings against foods with cholesterol. But it turns out that it's the fat in those foods that are at fault.

Eat a heart-healthy diet to reduce your risk of cardiovascular disease

In a 2019 scientific advisory from the American Heart Association (AHA), a panel of experts recommends following a heart-healthy diet to lower your risk of heart disease. The recommendation is built upon the findings of recent studies that examined the link between dietary cholesterol and CVD risk. Most of the studies found no significant association between high intake of dietary cholesterol and high levels of "bad" low-density lipoprotein (LDL) cholesterol in the blood. High levels of LDL cholesterol can cause a buildup of plaque in your arteries, raising your risk of heart attack and stroke. In some of the studies that found a link between the two, the association decreased after adjusting for other dietary factors, such as saturated fat, fiber and energy intake. Other studies found a dose-dependent relationship between the two only when you consume much higher amounts of cholesterol than normal, which is the equivalent of three to seven eggs per day. But these findings do not mean high-cholesterol foods are not bad for your heart. Panel member Jo Ann Carson, a professor of clinical nutrition at the University of Texas Southwestern Medical Center, points out that most of the foods that contribute cholesterol to the American diet are rich in saturated fat, which is strongly linked to high levels of LDL cholesterol. She also notes that heart-healthy diets, such as the Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension), are inherently low in cholesterol. "Saturated fats – mostly found in animal products, such as meat and full-fat dairy, as well as tropical oils – should be replaced with polyunsaturated fats, such as soybean oil," she said. "Foods high in added sugars and sodium (salt) should also be limited."

"Good" vs. "bad" cholesterol

LDL and high-density lipoprotein (HDL) cholesterol are the two types of cholesterol in your body. As mentioned above, LDL cholesterol is "bad" for your health because it raises your CVD risk. HDL cholesterol, on the other hand, is "good" because it protects your heart from disease. In particular, HDL helps prevent plaque buildup by carrying LDL away from the walls of your arteries and into your liver, which rids your body of LDL. Not enough HDL cholesterol – or too much LDL cholesterol – increases the likelihood that plaques will build up inside the arteries that feed your heart and brain. An ideal HDL level is 60 milligrams per deciliter (mg/dL) of blood or above. Less than 40 mg/dL and less than 50 mg/dL are considered low for men and women, respectively. The AHA recommends the following steps to keep your cholesterol levels in check:
  • Check your cholesterol levels every now and then. This is key to know your numbers and assess your CVD risk.
  • Change your diet and lifestyle to manage your cholesterol levels.
  • Control your cholesterol with the help of your physician, if needed.

How to increase your intake of good cholesterol

The factors that increase your HDL cholesterol are not food but environmental and medical factors. Avoid the following to increase your HDL cholesterol: Hormones like estrogen and the thyroid hormone, on the other hand, increase HDL cholesterol. Exercise and moderate alcohol consumption, particularly the intake of red wine, are also associated with high levels of HDL cholesterol. Reducing your LDL cholesterol also improves your HDL to LDL cholesterol ratio. Incorporate the following foods into your diet to lower your LDL cholesterol:
  • Fatty fish – Salmon, mackerel and other kinds of fatty fish are chock-full of omega-3 fatty acids, which can reduce your LDL cholesterol.
  • Flax – Both flaxseeds and flaxseed oil are rich in omega-3s.
  • Whole grains – Bran, brown rice and other whole grains can lower your LDL and total cholesterol.
  • Olive oil – The fats in olive oil help minimize the impact of LDL cholesterol on your heart.
  • High-fiber fruits – Studies show that soluble fiber reduces LDL and total cholesterol. High-fiber fruits include prunes, apples and pears.
  • Nuts – Almonds, pistachios, Brazil nuts and peanuts, among others, are packed with heart-healthy fats.
  • Avocado – This superfood is loaded with fiber and folate as well as monounsaturated fats. These are healthy fats that reduce your LDL cholesterol and lower your CVD risk.
Dietary cholesterol has little influence on your CVD risk, but you should still limit your intake of high-cholesterol foods since these are usually high in unhealthy saturated fats. Include the heart-healthy foods listed here in your diet to protect your heart from disease. Sources: HSPH.Harvard.edu MedicalNewsToday.com Heart.org MayoClinic.org Healthline.com
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