Does the word cholesterol conjure up images of clogged arteries and unhealthy hearts?
If so, you might be surprised to know that we actually need cholesterol – and some forms of cholesterol can actually prevent artery clogging and heart disease. Let’s delve into some of the common myths around cholesterol (including the big question: are eggs bad for your heart?).
1. What is the function of cholesterol?
For something with such a bad reputation, cholesterol actually has vital functions in the body.
“Cholesterol is an important component of all cell membranes. It also helps regulate inflammatory responses, brain development and vitamin D synthesis,” says dietitian Natalie Bourke.
2. So why do people say cholesterol is bad for you?
To get around the body, cholesterol is attached to two very different carriers: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). When cholesterol attaches to LDL, it is often called “bad cholesterol” because LDL is known carry cholesterol to the heart, leading to clogged, hardened arteries.
But HDL has protective effects – it actually scavenges and carries LDL cholesterol away from the heart and down to the liver for processing. What a superhero!
3. What makes LDL cholesterol levels go up?
It’s important to note that around 70 to 75 per cent of us show no change in cholesterol levels when dietary intake of cholesterol is increased. Still, consistently unhealthy habits could swing the balance.
“Bad cholesterol can rise with inflammatory foods such as sugar, seed oils, processed foods and poor intake of veggies and fruit. Bad cholesterol may also increase if you have poor liver function, have an underlying infection, or are highly stressed,” says Natalie.
In some cases, high cholesterol levels are also caused by a genetic disorder called familial hypercholesterolemia – this can be ruled out with a simple blood test. If you’re worried at all, you should see a doctor to get both LDL and HDL levels checked.
4. Can we increase HDL cholesterol?
Yes! While it’s not a band-aid solution for a poor lifestyle, you can increase your HDL levels by eating well and exercising.
Some changes that may raise HDL levels include decreasing intake of simple refined carbs, eating soluble fibres like whole grains, consuming omega-3 fatty acids, increasing aerobic exercise, taking magnesium supplements and removing processed foods (especially artificial trans fats) from the diet.
5. Does sugar impact cholesterol?
The link is still being established, but a major study of more than 6,000 adults found that increased sugar intake correlated with lower good cholesterol levels.
Natalie agrees: “Sugar can increase both triglycerides (a type of fat in the blood) and LDL cholesterol. Best to skip the sweet stuff and eat something nutrient dense.”
6. Are eggs bad for your heart?
Good news! While eggs were shunned for containing cholesterol, a CSIRO study of 84,000 people found that eggs are linked to positive health and better diets.
“Eggs do contain cholesterol but the amount of cholesterol in food has a very, very tiny impact on cholesterol in the blood plasma,” said CSIRO nutritionist Professor Manny Noakes. “The increase you see in cholesterol is usually due to the HDL cholesterol.”
So there you have it – you can eat eggs everyday… yolks and all!
What questions do you have about cholesterol?
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