For years, the message was clear: avoid foods like cheese and eggs as they can raise bad cholesterol. When the doctor read you your report and said you have cholesterol, you knew right away which foods had to be eliminated. Unfortunately, though, that message wasn’t the full truth, and it seems the original study didn’t include all the details.
The new findings carefully analyzed the original study from the 1970s and found valuable information to challenge the notion that saturated fat is bad for you.
What are Low-Cholesterol Snacks?
Popcorn
While we don’t recommend indulging in buttered popcorn at the local movie theatre, there is a healthier way to enjoy the popped snack. Pop your own in some organic coconut oil and top with Himalayan pink sea salt for a heart-healthy alternative.
Quinoa Chips
Even if you can’t pronounce the name, you will want to try this healthy version of a potato chip. Fluffy quinoa makes a light and airy chip that fulfills that craving for something crunchy and salty.
Pea Snacks
This pea-based snack is crunchy and healthy. It not only includes protein and veggies, but you can snack easily with low-cholesterol satisfaction in every bite.
Granola Bars
When looking for something chewy, granola bars are the perfect snack. Made from oatmeal, they are rich in both soluble and insoluble fiber to help eliminate any cholesterol before it even hits the bloodstream.
Eggs, Cheese, and Butter Won’t Raise Cholesterol, as Previously Believed
By the 1990s, there was evidence that saturated fat could be bad for the heart and raise cholesterol. The original study, which took place in the 1970s, had individuals eat corn oil, margarine, egg substitutes, processed cheese, and whipped cream substitutes as part of their regular diet.
The findings of the study weren’t published until 1989 when the researchers said that going for vegetable-based oils could reduce cholesterol, improve heart health, and promote life expectancy. Although cholesterol did go down, it wasn’t clear whether heart health has actually improved.
Researchers at the National Institutes of Health and University of North Carolina went back to the original study – known as the Minnesota Coronary Survey – and found that the original report left out critical information, indicating that “incomplete publication has contributed to overestimation of the benefits of replacing saturated fat with vegetable oils rich in linoleic acid.” The new findings suggest that more deaths could result from heart disease in the low cholesterol group as a result of polyunsaturated fat.
So what are we supposed to believe? It seems for decades we were deceived by this lack of information. Truthfully, it is always a wise decision to eat foods in moderation. We’re sure that if you consume high amounts of eggs, cheese, butter, and other high cholesterol foods, you may very well run into problems, but incorporating these items into a balanced diet and healthy lifestyle can be enjoyable.
Few Healthy Ways to Lower Your Cholesterol
Be Cholesterol Clarified
Before you can even begin to eat healthily and watch your cholesterol, you need to be informed. Science is always changing and what we know about cholesterol is being updated. Knowing that we need cholesterol to function and that not all of it is bad is the first thing to keep in mind.
Eat More Fibre
Research has shown that consuming more fiber can help to reduce LDL cholesterol levels. Foods such as oatmeal can help to eliminate cholesterol in the bloodstream.
Keep Eating Simple
Over the past couple of decades, the rule about healthy eating has shifted. Extremely restricted diets are not always the healthiest choice. A diet filled with the right portions of whole, unprocessed foods can help to reduce cholesterol.
Increase Physical Activity
An excellent way to lower cholesterol is through physical activity. High-intensity aerobic exercise has been found to be the most effective at reducing LDL cholesterol.
Cook At Home
Getting into the habit of cooking at home is not only wallet-friendly but can help to keep cholesterol levels down. It is healthier, more nutritious, and you can avoid excess sugar, salt, and fat. If you must eat out, choose restaurants that provide nutrition information to be aware of what you are consuming and make better-informed choices.
Lose Weight
One of the best ways to reduce excess body weight is to lower cholesterol levels. Maintaining a healthy weight and watching cholesterol levels can help to reduce LDL while increasing HDL, which is optimal for health.
If you’re concerned about your cholesterol and your diet, speak to your doctor as they can base their recommendations on your personal health profile.