Myths about Food

Up to 20% of the cholesterol you need comes directly from the cholesterol found in the food you eat. The remaining cholesterol is actually made by your body. The liver is an efficient cholesterol factory, manufacturing about 80% of the cholesterol the body needs from the fats found in various foods. From a nutrition perspective, the best way to help control blood cholesterol is to eat a diet that is lower in fat, especially saturated and trans fat. A healthcare professional can advise you on how much food containing dietary cholesterol you should eat.

Not true. Most vegetable cooking oils are a healthier alternative to butter and lard because they can be rich in polyunsaturated or monounsaturated fats — both of which can modestly lower cholesterol. However, all oils have about 120 calories per tablespoon and can contribute to weight gain.

In addition, studies show that normally heart-healthy vegetable oils like safflower and canola may be turned into an unhealthy fat when hydrogen is added to increase their chemical stability. This process, called "hydrogenation," transforms these liquid vegetable oils into a more solid and saturated form, such as margarine, for example. Other examples of hydrogenated foods include peanut butter, dips or spreads, and non-dairy whipped dessert toppings or frostings.

Studies have shown that eating a diet low in salt and saturated fats and high in fresh fruits, vegetables and low-fat dairy products can reduce the risk of high blood pressure. Weight reduction if needed and regular physical activity can also reduce blood pressure.

A high-fibre diet is important to overall health, but only one type of fibre can help lower cholesterol levels and it has only a modest effect.

Soluble fibre found in oat bran, certain types of beans, oranges, baked potatoes with skin and psyllium can help lower cholesterol levels. The soluble fibre dissolves in water to form a gel that binds with bile acids, which are then excreted rather than being absorbed into the bloodstream.  As a result, the liver converts more cholesterol to bile acids and blood cholesterol levels are reduced. 

Insoluble fibre found in wheat bran, vegetables and some cereals has no effect on cholesterol, but it may help with constipation and weight loss, since fibre will make you feel full, helping you resist higher fat and higher calorie temptations.

Vitamins C and E do not significantly affect cholesterol levels. They do appear to lower the tendency for the "bad" LDL-cholesterol to be oxidized, but there are no studies to date showing that antioxidants significantly improve one's cholesterol levels.

The Cambridge Heart Antioxidant Study found that people with coronary heart disease who took vitamin E had less risk of developing heart attacks. But they did not seem to live longer, so the true role of antioxidants affecting cardiovascular risk remains to be seen. Two recent, very large studies with more than 20,000 participants failed to show any benefit of vitamin E.

Only 20% of the cholesterol comes from the food that we eat; the rest is manufactured by the liver. Therefore, simply eliminating one or two food groups may not be a healthy way to manage cholesterol. Also, it may not be necessary to cut out all fats, meats and dairy products from your diet. The key to managing cholesterol levels in the food we eat is choosing foods low in saturated and trans fat, as well as portion control. Foods high in fat such as oils and sweets can increase blood cholesterol more than anything else, so limiting your saturated and trans fat and dietary cholesterol intake can make a big difference.

Alcohol in moderate amounts seems to increase the amount of HDL (or "good") cholesterol. This benefit occurs at around two drinks daily for men and one drink daily for women. However, large amounts of alcohol can increase your triglycerides and weight because of the extra calories. Large quantities of alcohol clearly cause damage to the heart muscle. Wines, particularly red wines, and "dark beers" appear to have additional “antioxidant” properties. While these beneficial effects exist, it remains controversial to encourage people to increase their intake of the most abused substance in the world. Other beverages seem to be just as beneficial, without the consequences which plague alcohol consumption. Try a cup or two of tea (particularly green tea), or grape juice.