Most of us have heard of cholesterol — often associating it with a bad reputation and the confusing advice around it that has shifted over decades.
For many, our understanding of cholesterol is based on old information, not current medicine. Sayings like “all cholesterol is bad” and “eggs are bad for you” are no longer relevant.
In fact, cholesterol factors into good health — it just depends on which one. Registered dietitians at Calgary Foothills Primary Care Network (PCN) can help you understand through appointments and free workshops.
Part of the confusion likely stems from the fact there are two main types of cholesterol in our bodies: LDL, which is often referred to as the “bad” cholesterol because high levels can lead to a buildup of cholesterol in the arteries; and HDL, which is known as the “good” one as it can help remove cholesterol from the bloodstream.
“High levels of LDL are associated with an increased risk of heart attack and stroke,” says PCN registered dietitian Kari Derbyshire. “On the other hand, HDL helps reduce this risk by transporting cholesterol away from the arteries. So, we want to lower the bad and boost the good.”
Produced by our livers, cholesterol helps our bodies build cells, make vitamins and some hormones, while also playing a role in digestion, she says.
“It is essential and we need it — but our body essentially produces all we need.”
The idea that it’s all “bad” for us, though, is just one of the myths that gets busted in the Cholesterol Basics workshop offered by the PCN.
Another? That we need to limit all cholesterol consumption.
In the past, recommendations were to restrict dietary cholesterol, including nutritious but higher cholesterol foods, such as shellfish and eggs.
“They used to think that cholesterol consumption would raise cholesterol levels, but the body has ways to compensate for that,” says Derbyshire.
For most people dietary cholesterol consumption has a very modest impact on cholesterol levels.
“The evidence has evolved and we know that cholesterol consumption is not the area we should really be focusing on,” Derbyshire adds.
That means there’s no need to read labels for cholesterol in food products.
Instead, Derbyshire says, we should focus on limiting foods that are high in saturated fats, such has heavily fat-marbled meats, including sausages or salamis, high-fat cheeses, butter, lard, ice cream and baked goods.
Protein foods that are lower in saturated fats — beans, lentils, tofu, skinless poultry and lean cuts of meat — are great choices.
Avoiding all fats isn’t the goal here either. Using nuts and seeds in salads and breakfast dishes, or swapping butter for avocado or hummus, ensure healthy fats are still on the menu.
Most plant-based fats are good go-to’s. But, while, generally, saturated fats come from animals, not all of them do.
Coconut and palm oil fall under the saturated fat category, says Derbyshire, so they are best avoided.
There are lots of other tasty options, though. When looking for healthy, unsaturated fats to incorporate, fatty fish, such as salmon, trout and sardines, as well as nuts and seeds, are good choices. People should also look to plant-based oils, such as olive, canola or avocado.
Increasing fibre has a number of health benefits, including binding with LDL cholesterol and helping the body excrete it, lowering levels of it in the bloodstream.
While roughage — also known as insoluble fibre — has many health benefits, it’s the soluble fibre in oats, oat bran, flax, peas, apples, citrus fruit and beans that we want to target for cholesterol management, says Derbyshire.
“Increasing total fibre should be the main goal, with soluble being the extra helpful one,” Derbyshire says, adding all of our fibre sources include a mix of the two types.
Fruits and veggies taking a prominent place on the plate at every meal can really boost fibre intake, she adds.
On average, most people consume only 10 mg per day of fibre — women should be aiming for at least 25 grams, while men need 38 grams of fibre per day.
Most Canadians are only getting about half that much, says Derbyshire, adding that shifting the focus on what to add into our diets is a more positive and productive approach when it comes to cholesterol.
“It’s about what we should be adding in.”
The fundamentals of foods and factors that play into cholesterol levels are covered at Calgary Foothills PCN’s free Cholesterol Basics workshop, which are offered online.
Here, dietitians cover heart health, risk factors and how to put diet and exercise changes into sustainable practice.
After attending the hour-long workshops participants are welcome to book appointments with dietitians for more specific goal setting.