5 things you didn’t know about cholesterol (but really should)

There are lots of misperceptions about cholesterol. These facts can help you better understand what cholesterol is — and keep your heart health in check.  

Fact #1: Not all cholesterol is bad for you

Cholesterol is key to good health. It comes from two sources. Your liver produces blood cholesterol, which your body needs to form cell membranes, aid digestion, develop hormones, and convert vitamin D in the skin, says nutritionist Karin Crowell, a clinical dietitian at the University of Alabama at Birmingham. Dietary cholesterol comes from animal foods that you eat, such as eggs, meat, dairy, and cheese.

There are two types of cholesterol. High-density lipoprotein (HDL) is known as “good cholesterol” and low density lipoprotein (LDL) is “bad cholesterol.” “Too much LDL in the system can lead to coronary artery disease because it builds up in the artery walls,” says Crowell.

HDLs are good cholesterol because they remove some of the LDL from the bloodstream and the artery walls, according to the American Heart Association. A blood test measures your total cholesterol level, which includes HDL and LDL. The goal is to have high levels of HDL and low levels of LDL.

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Fact #2: It’s OK to eat eggs

One common diet myth about cholesterol is that you shouldn’t eat eggs. This myth has been dispelled, says Crowell. It’s true that eggs are high in cholesterol. But the real concern is foods that are high in saturated fat and trans fat. These fats are the true dangers to your LDL level and should be limited, she says. (Eggs are not high in saturated fat.)

How much is too much? “Saturated fat should make up no more than 10% of a person’s total daily caloric intake,” says Crowell. And the American Heart Association recommends limiting that number to less than 6%.

“The amount of trans fat you eat should be kept as close to zero as possible,” says Cromwell. Look for the words “partially hydrogenated” vegetable oil on the ingredients list — this means the item has trans fats.

Foods high in saturated fat include:

• Butter
• Full-fat dairy products
• High-fat cuts of meat
• Tropical oils like palm oil, palm kernel oil, and coconut oil

Foods high in trans fat include:

• Cakes, pies, and other pastries
• Crackers
• Fried foods
• Packaged and processed snack foods
• Shortening
• Stick margarine

Learn more about heart-healthy eating here.

Fact #3: Exercise is important

Exercise and diet are both important for good health. “Many dietary changes can help lower LDL cholesterol, but it can be harder to raise HDL cholesterol with diet alone,” says Cromwell.

Certain foods — such as healthy fats like fish, nuts, and olive oil — might help raise good HDL cholesterol. Regular exercise can also raise your HDL level, according to the Mayo Clinic. Aim to get 150 minutes of moderate-intensity aerobic exercise a week (about 30 minutes, five times a week), recommends the Centers for Disease Control and Prevention. This type of exercise includes brisk walking, riding a bike, and swimming.

Fact #4: There are other ways to improve cholesterol levels besides diet and exercise

When it comes to cholesterol, there are many factors involved. That’s why it’s important to discuss your HDL and LDL levels and your cholesterol control plan with your doctor. You may need to take a cholesterol medication called a statin to help lower your LDL cholesterol. (Download this helpful fact sheet for more information on medications with automatic refills and mail order prescription delivery.)

Beyond diet and exercise, your doctor will also consider your weight, age, and family medical history. These factors will help your doctor come up with the best plan for you.

Fact #5: Everyone needs a cholesterol check starting at age 20

The American Heart Association recommends that people start getting their cholesterol tested at age 20. And keeping up with screening is important as you get older. In fact, men and women age 65 and older should get a routine cholesterol test every year. Poor cholesterol levels can lead to a heart attack or stroke. And high cholesterol typically has no symptoms, so it’s important to spot risk factors early when they’re easier to treat. Medications and lifestyle changes can help lower your risk. If you haven’t scheduled your yearly cholesterol test yet, be proactive and talk to your doctor.

Additional sources:
HDL cholesterol: American Heart Association
Saturated fat: American Heart Association
Exercise and HDL: Mayo Clinic
Exercise recommendations for heart health: Centers for Disease Control and Prevention
Cholesterol tests: American Heart Association

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