Cholesterol is often a confusing topic. Is it bad? Do you need it? How do you manage it effectively? While cholesterol plays a critical role in your body, too much of the wrong type can lead to heart disease. With so much conflicting information available, it’s easy to feel overwhelmed.
Whether you’re looking to improve your health, prevent heart disease, or are just curious about cholesterol, learning more about how it works in the body is essential. Here are five things you probably didn’t know that will help you better understand and manage your cholesterol.
1. THERE IS GOOD AND BAD CHOLESTEROL
Most people have heard of cholesterol, but did you know there’s both good and bad cholesterol? LDL (low-density lipoprotein) is the bad kind. High levels of LDL can build up in your arteries that lead to heart problems and an increased risk of stroke.
On the other hand, HDL (high-density lipoprotein) is the good cholesterol. It helps transport cholesterol from parts of the body into the liver. Then, your liver removes the cholesterol for good.
2. YOUR LIVER MAKES ALL THE CHOLESTEROL YOU NEED
You might be surprised to learn that your liver produces all the cholesterol your body needs. This means you don’t need cholesterol from the foods you eat. But when you eat foods high in saturated fats and trans fats, your body produces more LDL cholesterol than it needs. Foods that can increase your cholesterol levels are:
- Fried foods. High in unhealthy fats, fried foods can raise your LDL (bad) cholesterol levels.
- Processed meats. Foods like bacon, sausage, hot dogs, and deli meats are high in saturated fats, which can contribute to higher cholesterol.
- Full-fat dairy products. Foods such as whole milk, butter, and cheese are rich in saturated fats, which can elevate cholesterol levels.
- Baked goods and pastries. Many baked goods contain trans fats, which can raise LDL cholesterol while lowering HDL (good) cholesterol.
- Red meat. Beef, lamb, and pork are often high in saturated fats, which can increase cholesterol levels.
- Partially hydrogenated oils. Oils found in processed and fried foods, such as coconut oil, palm oil, and vegetable shortening, are high in saturated fats.
The National Library of Medicine suggests only 7% of you daily calories should come from saturated fats. So check the label before adding something to your shopping cart or dinner plate!
3. SMOKING CAN MAKE BAD CHOLESTEROL WORSE
Smoking is a major risk factor for lung disease. But did you know it also impacts every organ in your body—including your heart? Smoking can raise triglycerides (another type of fat in your blood), lower good cholesterol, and increase the buildup of plaque in blood vessels.
According to the Centers for Disease Control and Prevention, smokers are two to four times more likely to develop coronary heart disease, and smoking nearly doubles the risk of stroke compared to non-smokers.
4. EATING FOODS HIGH IN UNSATURATED FATS MAY HELP LOWER THE BAD CHOLESTEROL
Unsaturated fats can actually help lower your LDL levels. Poly and monounsaturated fats are healthy fats that are good for your diet in moderation. You can find these fats in foods such as:
- Walnuts
- Avocados
- Sunflower seeds
- Fish (salmon, mackerel, herring, albacore tuna, trout)
- Flax seeds
- Olive oil
- Sesame oil
It’s important to note that replacing foods with high trans and saturated fats for these healthier options is critical in lowering cholesterol. Simple swaps like eating salmon instead of a burger or cooking with olive oil instead of butter can make a big difference over time.
5. SOLUBLE FIBER CAN HELP PREVENT YOUR DIGESTIVE TRACT FROM ABSORBING CHOLESTEROL
Fiber is more than just good for digestion. It also plays a role in controlling cholesterol. Soluble fiber is in foods like oats, beans, and certain fruits. It can prevent your digestive tract from absorbing cholesterol in the first place. Adding more fiber to your diet is a natural way to help keep cholesterol levels in check.
Try these tips to add more fiber to your meals:
- Start your day with whole grains. Choose oatmeal, whole grain cereal, or whole wheat toast for breakfast.
- Add vegetables to your meals. Increase your fiber by including leafy greens, broccoli, or kale in salads, soups, and sandwiches.
- Choose fruits and nuts for your snacks. Reach for snacks like apples, berries, or almonds, which are high in fiber.
- Choose beans or legumes. Add beans, lentils, or chickpeas to soups and salads to increase fiber intake.
- Switch from refined grains to whole grains. Choose whole wheat pasta, brown rice, or quinoa instead of refined grains, such as white rice, crackers, and instant or processed cereals.
Understanding cholesterol might seem complicated but following a few key steps can help you make healthy choices.
LIVE YOUR HEALTHIEST LIFE POSSIBLE
Whether it’s adjusting your diet, quitting smoking, or managing your cholesterol with the right medications, Select Health is here to support you every step of the way. We are committed to helping our members and people in our communities stay healthy. Through our passion for wellness and preventive care, we offer members rewards for healthy activities, habits, and regular doctor appointments. Learn more about our Wellness Rewards here.
To find a Select Health plan near you, visit our website and browse our health plans.
Note: Information on this page is not considered medical advice. Please contact your primary care doctor for specific medical care guidance and recommendations.