Cholesterol and Fat: What You Need to Know

Cholesterol is often talked about, especially in connection with a healthy diet and heart disease. But how much of what you know about cholesterol is really true and how much is just myths? Let us clarify some of the most common false claims to get a clearer understanding of this issue.

What is cholesterol?

Cholesterol is a type of waxy lipid (fat). Surprisingly, the food you consume only contributes about 20% of the total cholesterol in your bloodstream. Your body, specifically your liver, produces the remaining 80%.

Benefits of cholesterol

A lack of cholesterol can be just as harmful as an excess. Cholesterol plays a key role in the essential functions that keep your body running:

• Builds cell membranes: Cholesterol acts as a building block for your cell membranes.
• Improves membrane fluidity: This allows nutrients and waste products to be easily transported in and out of the cells.
• Produces sex hormones: Cholesterol is a precursor for important sex hormones such as testosterone, progesterone, and estrogen.
• Improves fat metabolism: Your liver uses cholesterol to produce bile, which is a key player in fat digestion and processing.
• Nerve cell isolation: By isolating nerve cells, cholesterol helps improve the transmission of electrical signals.
• Facilitates the production of vitamin D: With the help of sunlight, your body converts cholesterol into vitamin D.
  
  

Debunking common myths about cholesterol

It is easy to get caught up in a web of misinformation. Let's clear up some of the most common myths.

Myth #1: Cholesterol is always bad

Cholesterol is not the enemy that many consider it to be. Your body needs it for vital functions, such as building cell membranes, producing hormones (including estrogen and testosterone), bile acids, and vitamin D. However, cholesterol cannot move in the blood on its own, because fat and blood do not mix. It must be transported by lipoproteins, which are partly composed of fat and protein.

There are five main types of lipoproteins you should be aware of:

• Low-density lipoprotein (LDL): Often referred to as "bad" cholesterol, it carries cholesterol from the liver to the cells. Excess amounts in the blood accumulate in the walls of the arteries, which can lead to atherosclerosis.
• High-density lipoprotein (HDL): Known as "good" cholesterol, it carries excess cholesterol from cells back to the liver, where it's processed and removed from the body.
• Chylomicrons: Large particles that transport triglycerides (fats from food). They are produced in the digestive system and are directly affected by your diet.
• Very low density lipoprotein (VLDL): Transports triglycerides to tissues and is produced in the liver. They are another type of "bad" cholesterol.
• Medium Density Lipoprotein (IDL): It is formed when VLDL loses its fatty acids. Some are quickly removed by the liver, while others are converted to LDL.

Myth #2: High cholesterol is only a problem for older people

It's not true that high cholesterol is only a problem for older people. The habits and health decisions you make when you're young can have a lasting effect on your cholesterol levels. A sedentary lifestyle and a diet rich in saturated fats, trans fats, and processed foods can cause cholesterol to rise at a young age. Genetics also play an important role, so even the healthiest can face high cholesterol due to family history. Therefore, it is important to start cholesterol checks in your twenties or thirties.

Myth #3: It's best to avoid all types of fat

Fat plays a key role in your body. It is not only a source of energy, but it promotes hormone production, cell growth, and helps your body absorb vitamins A, D and E. The difference lies in the type of fat you consume.

• Saturated fats: Found in animal products and some vegetable oils. A healthy amount of saturated fat in your diet is fine, but moderation is key. Try to limit them to no more than 5-6% of your total daily calorie intake.
• Trans fats: These fats are the most harmful. Found primarily in processed foods, they raise LDL levels and lower HDL levels. Avoiding them altogether is a wise choice for your heart health.
• Unsaturated fats: For a heart-healthy diet, focus on monounsaturated and polyunsaturated fats. These fats can improve blood cholesterol levels, reduce inflammation, and help stabilize the heart's rhythm. You can find them in avocados, oily fish, nuts and olive oil.

Myth #4: Low-fat and fat-free products are healthier

Avoiding fat altogether is not only impractical, but can also harm your health. When manufacturers reduce or eliminate fat, they often replace it with added sugars or artificial additives, leading to an unwanted increase in blood sugar levels. Your body needs healthy fats to absorb certain nutrients. Instead of focusing only on fat content, take a closer look at nutrition labels. Keep an eye on your sugar, fiber, and protein levels to better understand the overall nutritional value of your food.

Myth #5: If I feel good, my cholesterol must be fine

Just because you feel good doesn't mean your cholesterol is fine. Cholesterol accumulation does not happen overnight. It is a slow, gradual process that can begin as early as childhood and develop unnoticed for a decade. This is why it is often called "silent" disease, as it usually does not show any symptoms until significant damage occurs. Lipid tests assess the levels of LDL and HDL cholesterol and triglycerides, another type of fat in the blood. Waiting for symptoms like chest pain or shortness of breath can mean it's too late to address the problem. The best strategy is to act early. For adults 20 and older, it makes sense to get your cholesterol tested every four to six years.

Myth #6: Being at a healthy weight means I don't have high cholesterol

While it's true that excess body fat, especially around the abdomen, can lead to an increase in LDL "bad" cholesterol, that's only one piece of the puzzle. Your diet, lifestyle, and genetics can all contribute to high cholesterol levels, regardless of weight.

Myth #7: High HDL levels guarantee a lower risk of heart disease

While it's true that HDL cholesterol reduces cardiovascular risk, very high levels don't automatically mean more protection. And in some cases, too much can be harmful. Research has shown that the effectiveness of HDL depends not only on its quantity, but also on its quality, which can be influenced by genetics, body weight, lifestyle and other factors. So focusing only on high HDL levels is not a miracle solution for heart health. Attempts to increase HDL levels through certain medications have not consistently shown a reduction in heart disease risk. Instead, it's crucial to focus on a balanced wellness strategy—eating a nutritious diet, being active, managing stress, and replenishing necessary nutrients.

Myth #8: Cholesterol and saturated fats are the main causes of heart disease

The belief that cholesterol and saturated fats are the main causes of heart disease has shaped diets and medical advice for decades. However, there are other important factors that contribute to heart disease.

The role of magnesium

Magnesium is an important mineral that contributes to many bodily functions, including:

• Regulation of muscle and nerve activity: Magnesium is needed for the proper function of muscles and nerves.
• Protein synthesis: This mineral helps with protein synthesis.
• Energy metabolism: Magnesium intervenes through various key enzymes in the overall energy metabolism of the human body. It regulates the synthesis of proteins, carbohydrates and fats, participates in the production of acetyl coenzyme A and citric acid, thus helping in the metabolism of all three essential nutrients.
• Supports normal psychological function: This mineral contributes to normal psychological function.

Let's not forget that the heart is a muscle that works 24 hours a day. That's why it's important to make sure you get enough magnesium, which can be found in foods such as nuts, seeds, leafy greens and whole grains.

Myth #9: Only men have to worry about high cholesterol

High cholesterol affects both men and women, but in different ways. Estrogen, the female hormone, helps maintain higher levels of "good" HDL cholesterol. But with the onset of menopause and the drop in estrogen levels, this protective effect decreases. Research shows that postmenopausal women have about the same risk as men.

Myth #10: Statins don't have negative side effects

Statins work by inhibiting an enzyme in the liver that is responsible for producing cholesterol. Some reported side effects include muscle pain and weakness, increased risk of diabetes, and changes in liver enzymes.

Myth #11: Statins are the only way to manage high cholesterol

If you have just found out that you have high cholesterol, you don't have to worry that medication is the only solution. The good news is that cholesterol management is largely in your hands thanks to several lifestyle changes.

• Nutrient supplementation: See if you're getting essential important minerals and vitamins in optimal amounts — such as magnesium, vitamin D, and B vitamins — daily.
• Healthy fats: Eat foods rich in poly- or monounsaturated fats, such as nuts, olive oil, and avocados, and limit those high in saturated or trans fats, such as butter, margarine, cheese, and red meat.
• Movement: The goal is about 150 minutes of moderate-intensity exercise per week. While you can't "burn" cholesterol as calories from food, being active improves blood vessels and heart health, thereby further reducing the risk of cardiovascular problems.
  
  

Important findings

Remember that managing your cholesterol is about balance and moderation, not fear. By debunking these common myths, you're now better equipped to understand the role of cholesterol in your heart health, so you can make the necessary lifestyle changes.