If a doctor said you had high cholesterol, you’d probably be concerned. Perhaps you would start a low-fat diet, give up eggs and butter. Perhaps they’d prescribe you statins.
In fact, just the word “cholesterol” conjures up images of clogged arteries. But you may be surprised to know that it doesn’t really deserve such a harsh stereotype.
“Cholesterol is an important component of all cell membranes. It also helps regulate inflammatory responses, brain development and vitamin D synthesis,” says dietitian and IQS expert Natalie Bourke.
And, believe it or not, sometimes cholesterol can actually be good for your heart. Here’s how.
Why not all cholesterol is created equal.
Have you heard of “good” and “bad” cholesterol? It’s actually a misnomer for particles called “lipoproteins” which carry cholesterol around the body – and that’s where the problem lies.
Low density lipoproteins (LDL) carry cholesterol to the heart, where it can harden and obstruct the artery. But high density lipoproteins (HDL) scavenge LDL and carry it away to the liver to be properly metabolised.
In other words, having more good cholesterol can significantly reduce the impact of bad cholesterol!
How eating (some) fat can lower bad cholesterol.
For a long time, we were so focused on lowering our cholesterol, we cut out anything fatty. Yet studies (including this one on eggs which tracked 84,000 people) increasingly show that certain fats are not as bad for our cholesterol as we once thought.
In particular, omega-3 fatty acids have been shown to increase good cholesterol, lower bad cholesterol and even reduce unwanted triglycerides (fats in the blood).
But be careful, because not all fats are created equal either. Omega-6 fats (in vegetable oils and margarine) are linked to increased heart disease, while artificial trans fats (margarine, processed foods) are so bad for cholesterol the U.S. Government BANNED them.
Where to find good cholesterol.
The good news is, you can increase your good cholesterol levels. Eat foods rich in omega-3 such as flaxseed, chia seeds and sustainably-caught fish including salmon, herring and mackerel. Antioxidant-rich foods like blueberries and cacao (yes, chocolate) also show potential.
But all this will be futile if you don’t address foods that could be increasing bad cholesterol, including trans fats, processed foods, refined carbs… and, yes, sugar. A study of more than 6,000 adults found that increased sugar intake correlated with lower good cholesterol levels.
Of course, cholesterol can also be dependent on genetic and personal factors. See a doctor before making drastic changes to your diet or trying natural remedies.
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