10 misconceptions about cholesterol

The doctor told you: you have a little too much cholesterol. And you have to pay attention to your plate and your lifestyle. By changing your diet, you can lower your cholesterol level by up to a third... provided you make the right choices, and don't believe everything you say! Doctissimo helps you sort through 10 preconceived ideas, to finally lower your blood cholesterol on a lasting basis.

You can eat eggs

The cholesterol in eggs (and other foods) has little effect on blood cholesterol , and your doctor will explain to you that nothing prevents you from eating 4 eggs a week.

You should eat at least 5 fruits and vegetables a day

All fruits and vegetables, through their high fiber and antioxidant content , contribute to a balanced diet and contribute to the prevention of cardiovascular disease .  

Apples help lower cholesterol

Thanks to the pectin it contains, the consumption of apples is accompanied by a significant drop (from 5 to 10%) in cholesterol levels , but on condition that you consume at least 3 of them per day.

Cheese is not prohibited

It's a question of quantity! And let's not forget that cheese is essential in a balanced diet because of its high calcium content . You have to know how to limit yourself to 40 g per day for a man and 30 g per day for a woman. Not to mention that there are new products in the cheese department whose composition helps to limit excess blood cholesterol as part of a suitable diet.

Soy protein lowers cholesterol

Regular consumption of 25 to 30 g per day of soy protein (about 3 products including a soy “steak” or 150 g of tofu) is associated with a 10 to 15% drop in LDL cholesterol 2 levels .

Oatmeal lowers cholesterol

Consuming 60 g of oat flakes for a month is accompanied by a drop in LDL-cholesterol levels of around 5 to 10%. The soluble fiber in oats is one of the most cholesterol-lowering . Barley and oats have the same properties 3 .

You don't have to remove all the fat

The solution is to choose fats better . Consume animal fats (butter, cream, etc.) in moderation, preferring light versions. Favor vegetable oils to benefit from their unsaturated fatty acids. Use a little olive oil (high in oleic acid) for cooking, and canola or walnut oil (high in Omega 3 ), or a combination oil for seasoning. And eat oily fish two to three times a week for their richness in Omega 3 fatty acids.

Consuming cholesterol-lowering foods is not enough to lower my level

There are foods that help prevent cardiovascular disease thanks to a good Omega 3- Omega 6 ratio . But to be useful, these foods must be eaten as part of a "Mediterranean" type diet that gives pride of place to whole grains, fruits and green vegetables, and fish and poultry.

Seafood is not recommended

Seafood and shellfish are low in fat  ! On the other hand, it is the abuse of mayonnaise with brown crab or butter with oysters that is strongly discouraged!

Red meat is not prohibited

Of course, the very fatty parts such as the ribs of beef or the entrecôtes are to be consumed in moderation: once a week at most , by sticking to small portions. However, you can eat 1 to 2 per week of lean parts such as fillet, flank steak, rump steak... Poultry is to be preferred if you really want to eat animal protein. Also remember that deli meats should be kept to a minimum if you want to control your blood cholesterol!