About 25 million adults over the age of 20 in the United States have high cholesterol, so if you’re trying to figure out what you can do to lower yours, you’re not alone. While some believe dietary cholesterol is the main cause, others think only genetics are to blame. Misinformation about cholesterol is rampant, and that can make it hard to take action.
Don’t worry, though—we spoke with the dietitians, and we’re breaking down some of the most common myths about high cholesterol with expert-backed insights. You’ll learn what truly affects your cholesterol levels, actionable tips to better manage them and science-based strategies for improving your heart health.
Myth #1: Avoid Dietary Cholesterol
Many people report that they’ve been told to cut out eggs and other foods that contain cholesterol after being diagnosed with high cholesterol. That’s because, at one time, experts believed that dietary cholesterol caused high cholesterol.
However, the latest research shows that dietary cholesterol has a relatively small effect on blood cholesterol levels, whereas saturated fat and trans fat are much more influential in raising LDL (aka the “bad” cholesterol) levels.
“Instead of avoiding cholesterol-rich foods altogether, I tell my clients to limit saturated fats found in fatty cuts of meat and full-fat dairy products,” says Marissa Beck, M.S., RDN, dietitian and founder of REVV Health. It’s also a good idea to focus on adding heart-healthy fats, “like those in nuts, seeds, avocados and fatty fish,” she adds.
Myth #2: Dietary Changes Can Fix High Cholesterol
While dietary modifications are recommended to help improve abnormal cholesterol levels, they may not be enough to make a significant impact on their own. “This is because blood cholesterol may be impacted by several other factors like sleep, stress levels, exercise and genetics,” says Patricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. “It is important to set small attainable goals outside of diet to improve your sleep, incorporate joyful movement and stress management techniques,” she adds.
Myth #3: You Need to Cut Out All Dietary Fats
You may have heard that you need to cut out all fats from your diet if you have high cholesterol, but that simply isn’t true. “While some fats can play a role in the development of high cholesterol, not all fats are created equal,” says Carly Hart, RDN, LDN, a registered dietitian.
Research shows that consuming too much saturated fat and trans fat can increase the risk of developing high cholesterol, but unsaturated fats may actually help to minimize that risk. “Unsaturated fats have anti-inflammatory properties and can help to increase your HDL cholesterol (the “good” kind) and lower your LDL (the “bad” kind), reducing the risk of heart disease and stroke,” Hart adds.
Instead of eliminating fats from your diet completely, work on increasing your consumption of unsaturated fats—by adding more nuts, seeds, avocado and fatty fish—and decreasing your intake of saturated fat.
Myth #4: You Can Tell If You Have High Cholesterol By Your Symptoms
Most people with high cholesterol don’t have any symptoms, so it’s hard to know if you have it without testing. Some people with extremely high cholesterol may show physical signs of the condition, typically fatty deposits and xanthelasmas–yellow deposits around the eyelids. However, in more moderate cases, symptoms can be rare. That’s why it’s important to have regular check-ups with your primary care doctor to monitor your cholesterol levels.
Myth #5: You Can Only Have High Cholesterol at a Higher Body Weight
You might think that only people in larger bodies can get high cholesterol, “but it’s possible to have high cholesterol at any size because it’s related to things like genetics, family history and the foods we eat,” says Mandy Willig, Ph.D., RD, owner and chief scientific officer at TW Education.
It’s important to have your cholesterol levels checked regularly regardless of body size. This means every 5 years for healthy adults over the age of 20, or every year if you have diabetes or a family history of heart disease. Monitoring your lab work allows you to catch any problems early on so you can address it and make any necessary changes.
Myth #6: You Don’t Need to Worry About Cholesterol Until You’re Older
“High cholesterol can develop at any age and often starts young, especially in those with a family history of heart disease,” Alexandria Hardy, RDN, LDN, registered dietitian of Pennsylvania Nutrition Services, tells EatingWell. In fact, about 7% of U.S. children and adolescents ages 6 to 19 have high total cholesterol.
Ideally, you shouldn’t wait until you’re diagnosed with high cholesterol to start being mindful of your eating pattern and lifestyle. Build heart-healthy habits early, like including more high-fiber foods, limiting saturated fats and added sugars, exercising regularly and managing stress.
Hardy recommends encouraging kids and adolescents with elevated cholesterol to stay active. Running around at the park with friends, jumping on a trampoline or joining a sports team may also help boost healthy HDL cholesterol.
Other Tips for Lowering Cholesterol
Changes to your eating habits, exercise routine and other lifestyle changes can help lower cholesterol. But in some instances, lifestyle modifications aren’t enough to make a significant impact and your doctor may recommend adding medications to your cholesterol management plan. Here are some habits you can get started on now to help lower your risk:
- Limit Added Sugars. If you’re trying to lower your cholesterol, be mindful of your added sugar intake. Added sugar can be found in places you least expect it, like in packaged bread, pasta sauce and ketchup. The American Heart Association recommends limiting added sugars to less than 6% of daily calories (about 6 teaspoons per day for women and 9 for men).
- Fill Up on Fiber. A high-fiber diet can help reduce LDL and total cholesterol. Willig recommends eating fiber-rich foods like vegetables, fruits, whole grains and legumes to support healthy cholesterol levels at every body size. Try incorporating more high-fiber foods into your meals and snacks.
- Limit Alcohol. Heavy drinking is associated with higher LDL cholesterol and triglycerides. Cutting back on alcohol can make a big difference when it comes to lowering your cholesterol and improving heart health, making all of your other cholesterol-lowering efforts more worthwhile.
- Do Cardiovascular Exercise. Exercise has been shown to increase HDL cholesterol and lower triglycerides and LDL/HDL ratio. Add exercise that increases your heart rate, like going for a brisk walk, riding a bike or swimming. Try to do some type of movement each day.
The Bottom Line
High cholesterol is more common than you think, but managing it starts with separating fact from fiction. Focus on increasing your fiber intake, adding heart-healthy fats and getting regular exercise. Remember, lifestyle changes can make a difference, but monitoring your cholesterol and working with your doctor are important for creating an effective plan for long-term success.
