The myth: You have no control over your cholesterol levels.

(3 minutes reading)

Eating less will not help you control cholesterol

Very often, we hear people excuse themselves from the responsibility of having high blood cholesterol due to genetic reasons based on family history findings. Of course, genetics play a significant role in our overall health, but the good thing about genetics is that our behaviors will define how and when they manifest.

With that said, now you know that if you are struggling with high cholesterol levels in your bloodstream, you can either continue to hide behind the family history excuse or you can stand up, face it, and adjust your lifestyle.

The facts:

To be clear, some influences on cholesterol are beyond your control. Infants are born with very low LDL cholesterol levels, and these levels increase as they grow. When women reach menopause and estrogen, which helps regulate lipid levels, decreases, their levels of LDL and triglycerides increase. It's a natural part of the aging process.

However, there are certainly things you can do to keep your cholesterol in check, such as regular exercise. Engaging in high-intensity workouts, like running or biking at a good pace, can lower cholesterol by at least 10%. Exercise also helps improve sleep quality and reduce stress, which can have a positive impact on your heart and overall health. No medication can replicate the physiological benefits of exercise. There is no medicine that can improve your lifespan more than exercise.

The topic of dietary cholesterol has been a subject of debate since the 1960s where the guidelines limited cholesterol intake to no more than 300 mg/day. These recommendations were followed for several years until the late 1990s where they were challenged by newer information derived from meta-analyses, which confirmed the lack of correlation between dietary cholesterol and blood cholesterol.

Using data from the Prospective Urban Rural Epidemiology (PURE) study, Dehghan et al. evaluated egg consumption and its relation to cardiovascular diseases in individuals from 21 countries over a 9-year follow-up period. The results showed that higher egg intake was not significantly associated with blood lipids, including total cholesterol, HDL cholesterol, LDL cholesterol, total cholesterol/HDL cholesterol ratio, triglycerides, apolipoprotein (apo)A1, apo B, and apo B/apoA1 ratio, total mortality, or major cardiovascular diseases.

Using regression analysis, the results indicated that people who consumed more than seven eggs per week had up to a 29% lower mortality rate compared to those who consumed fewer than two eggs/week.

A meta-analysis conducted by Godos et al. reviewed data from 39 prospective cohort studies evaluating the association between egg consumption and the risk of cardiovascular disease, coronary heart disease, and stroke. In relation to cardiovascular disease incidence and/or mortality, the analysis showed that consuming up to six eggs per week had an inverse association with cardiac events when compared to no egg intake.

So, if you still think that you cannot do anything and must rely solely on medication to stabilize your cholesterol levels, you are mistaken—you have the power to save yourself!

Actions:

Choose Healthy Foods to Eat.

These foods are the foundation of a heart-healthy eating plan:

• Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots.

• Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas.

• Fat-free or low-fat dairy foods such as milk, cheese, or yogurt.

• Protein-rich foods:

  • Fish high in omega-3 fatty acids (salmon, tuna, and trout).

  • Lean meats such as 95% lean ground beef, pork tenderloin, skinless chicken, or turkey.

  • Eggs.

  • Nuts, seeds, and soy products (tofu).

  • Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans.

• Oils and foods high in monounsaturated and polyunsaturated fats:

  • Canola, corn, olive, safflower, sesame, sunflower, and soybean oils (not coconut or palm oil).

  • Nuts such as walnuts, almonds, and pine nuts.

  • Nut and seed butters.

  • Salmon and trout.

  • Seeds (sesame, sunflower, pumpkin, or flax).

  • Avocados.

  • Tofu.

Get Regular Physical Activity.

Studies have shown that physical activity can lower LDL cholesterol and triglycerides while raising "good" HDL cholesterol. Before starting any exercise program, consult your doctor to determine the appropriate level of physical activity for you.

Aim for a Healthy Weight.

Research has shown that adults with overweight and obesity can lower "bad" LDL cholesterol and raise "good" HDL cholesterol by losing only 3% to 5% of their weight.

Manage Stress.

Chronic stress can sometimes increase LDL cholesterol levels and decrease HDL cholesterol levels. Finding effective ways to manage stress is essential for heart health.

Get Enough Good-Quality Sleep.

Sleep helps heal and repair your heart and blood vessels. The recommended amount of sleep for adults is 7 to 9 hours per day.

Quit Smoking and Limit Alcohol Consumption.

Quitting smoking and moderating alcohol consumption are crucial steps in promoting heart health.