You just found out you have high cholesterol and have been told to immediately start a low-fat, low-cholesterol diet. But what does this mean? Should I cut out all cholesterol-rich foods or cut out all fat? No and no. Read on for the most common myths of a low-cholesterol, low-fat diet.
Low-Cholesterol, Low-Fat Diet Myth #1
Focus on cholesterol content
Most people think that in order to lower cholesterol, they need to reduce cholesterol intake. Dietary cholesterol (the cholesterol you eat) has nothing to do with your serum cholesterol. The two main culprits that raise serum cholesterol are saturated fat and trans fat. Saturated fat is high in foods like fatty cuts of meat, bacon, and sausage, and solid fat sources like butter and lard. Trans fats are found in many packaged products, including but not limited to ramen noodles, cookie mix, crackers, and especially fast food.
Low-Cholesterol, Low-Fat Diet Myth #2
Eliminate all high-fat foods.
Whether or not fat is okay on a low-fat, low-cholesterol diet really depends on the type of fat. While foods high in saturated fat or trans fat are not recommended, foods high in polyunsaturated fat are helpful in lowering LDL (bad cholesterol) and raising HDL (good cholesterol). Some excellent sources are nuts and seeds, avocados, olive oil, and fish that contain omega-3 fatty acids, such as wild salmon and mackerel.
Myth #3 of a low-cholesterol, low-fat diet
Drink red wine to lower cholesterol
Yes and no. While studies show that drinking a glass of red wine can improve the risk factor for cardiovascular disease in women, drinking too much alcohol will raise triglyceride levels, another harmful component of total cholesterol. The best advice is to have a glass now and then if you enjoy it, but don’t think of it as a cure-all for your cholesterol.
Myth #4 of a low-cholesterol, low-fat diet
Fat and cholesterol are the only components of my diet that I need to worry about to lower my cholesterol.
Absolutely false! There are many other significant factors in a diet that will help lower cholesterol. First, get plenty of fiber from a variety of sources, such as fruits, vegetables, and whole foods. Additionally, eating fruits and vegetables (especially greens) will provide your body with many other nutrients in the form of vitamins and minerals that are important for overall health.
Ultimately, when thinking about a low-cholesterol, low-fat diet, you need to think about your overall health and diet and not focus primarily on cholesterol and fat content. By following the basic recommendations of the American Dietetic Association or another healthy diet like the one I cover in my Healthy Grocery Store Tour (www.healthygrocerystoretour.com), you’ll be on your way to not only lowering your cholesterol levels, but also have a healthier life. lifestyle that benefits you more than a low-fat, low-cholesterol diet.