Cholesterol Myths and Facts: What You Need to Know About Anti-Cholesterol Diets
Cholesterol is a type of fat (lipid) essential for your body. It’s found in your nerves, skin, brain, liver, muscles, intestines, and heart. While cholesterol is crucial for building cells and producing hormones, excess bad cholesterol (LDL) can lead to dyslipidemia, a condition that clogs arteries and increases the risk of heart disease, heart attack, and stroke.
Let’s separate fact from fiction by debunking common myths about cholesterol and diets.
Myth 1: Eating Eggs Increases Cholesterol
Fact: Eggs are a nutrient-rich source of protein, containing vitamins A, B-complex, iron, zinc, calcium, and selenium. According to nutrition experts, eating one egg per day is generally safe when your diet limits other cholesterol-heavy foods. Nuts, walnuts, and almonds also provide healthy fats, but should be eaten in moderation because they are calorie-dense.
Myth 2: A Low-Carb Diet Always Lowers Cholesterol
Fact: Cutting carbs often leads to eating more protein and fat, which can raise cholesterol levels. A healthy diet should include a balance of carbohydrates, protein, and healthy fats to maintain proper heart health.
Myth 3: Lean People Can’t Have High Cholesterol
Fact: While high cholesterol is more common in overweight individuals, lean people can also develop dyslipidemia. Genetics, family history, or conditions like diabetes, hypothyroidism, and Cushing’s syndrome can all contribute to high cholesterol—even in people who appear healthy.
Myth 4: Lemon Water and Eggplant Water Lower Cholesterol
Fact: These drinks may help you feel fuller and slightly curb appetite, but there’s no scientific evidence they reduce cholesterol levels.
Myth 5: Coconut Oil Lowers Cholesterol and Aids Weight Loss
Fact: Despite its popularity as a “health food,” coconut oil contains 90% saturated fat, which can raise LDL (bad) cholesterol. It also doesn’t directly promote weight loss. Experts recommend limiting coconut oil to no more than one tablespoon per day and not using it as a substitute for healthier oils like olive oil.
Truth: Statins Are Safe for Treating High Cholesterol
Statins are the most commonly prescribed drugs to reduce LDL cholesterol. According to cardiologists, only 0.1% of patients need to discontinue statins due to side effects like muscle pain. They’re proven safe and effective for millions of people and should not be confused with unproven “miracle” treatments.
Updated Cholesterol Guidelines
The Brazilian Society of Cardiology updated its guidelines in 2017 to lower recommended LDL targets for people at risk of cardiovascular disease:
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High-risk individuals: Under 100 mg/dL
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Very high-risk patients: Under 70 mg/dL (and in some cases, 50 mg/dL)
Lowering LDL early can help prevent heart attacks, strokes, and arterial disease.
Takeaway: How to Manage Cholesterol Naturally
To keep cholesterol in check:
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Eat a balanced diet rich in vegetables, fruits, whole grains, and healthy fats (like olive oil and omega-3 fish).
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Limit saturated and trans fats from processed foods.
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Exercise regularly and maintain a healthy weight.
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Avoid smoking and limit alcohol.
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Consult your doctor for testing and treatment, including statins if necessary.
Managing cholesterol through evidence-based diet and lifestyle choices—not myths—can help protect your heart health and reduce the risk of cardiovascular disease.
