Cholesterol is a word that we all know, right? But do you really know what it is? We have also heard that there are two types, "good cholesterol" and "bad cholesterol". But you may also be wondering whether some of the stories in society about this are true or just myths. So, let's talk about this clearly today and learn exactly what we need to do to protect our heart health. This is also a good opportunity to test your knowledge a little.
Myth 1: There is no connection between stress and cholesterol, right?
This is not entirely true. Although further research is needed to establish a direct link between stress and cholesterol levels, there is an indirect, but very strong, connection between the two.
To put it simply, it's like this. Imagine a day when you have a lot of work and are under a lot of stress. What do we usually eat on that day? Something that is quick to eat, a little tasty, and a little oily, right? Maybe it's fried rice, a kottu, or something like short eats. Similarly, when stress increases for some people, they smoke more and drink more. They also miss out on exercising.
So, this unhealthy lifestyle we follow due to stress is what directly causes cholesterol levels to rise. Therefore, controlling stress is also very important for controlling cholesterol.
Myth 2: Are foods labeled “Low Cholesterol” really good for your health?
There is a right and a wrong side to this. In order to be labeled "Low Cholesterol," there is a rule that states that a serving of a food must contain less than 20 milligrams of cholesterol and less than 2 grams of saturated fat.
But here's the problem. What happens if you eat two or three servings of a food like that instead of one? Those supposedly low cholesterol and saturated fat levels gradually add up and exceed the daily recommended amount.
According to the American Heart Association,
- A person with heart disease should consume less than 200 milligrams of cholesterol per day.
- Someone without heart disease but with high cholesterol should consume less than 300 milligrams per day.
So, it's not enough to just look at the label. How much you eat is also very important .
Myth 3: If you eat healthy, it's okay not to exercise, right?
This is a complete myth! No matter how well you control your diet, not exercising puts you at risk of heart disease. Physical inactivity is a major risk factor for heart disease.
Doctors recommend that you get at least 30 minutes of moderate exercise a day. If you don't have time to do 30 minutes at a time, don't worry. You can also break it up into 15 minutes in the morning and 15 minutes in the evening. The important thing is to exercise at least once a day. Walking, brisk walking, cycling, swimming, anything is good.
Myth 4: What foods are good for cholesterol?
It's a lie to say that "everything you buy from the store is bad for cholesterol." Adding some things to your diet and cutting out others can help your heart. Here's a simple guide.
| Add to food (good things) | Reduce (bad things) as much as possible. |
|---|---|
| Oats: Rich in soluble fiber, they reduce bad cholesterol. | Processed meats: sausages, meatballs, bacon, etc. |
| Oily fish: Omega-3 found in fish like salmon, mackerel, herring, and mackerel is good for the heart. | Deep-fried foods: French fries, chips, oily short eats. |
| Nuts: Cashews, almonds, walnuts (unsalted). | Bakery products: bread, buns, cakes, biscuits (especially those made with palm oil). |
| Low-fat dairy products: yogurt, skim milk. | Sugary drinks and foods: Sweet drinks, toffee, chocolate. |
| Fresh vegetables and fruits: Include plenty of them in your daily diet. | Foods high in saturated fat: Excessive use of coconut oil, palm oil, butter, and cheese. |
| Foods containing plant sterols: Some types of margarine contain these. | Animal oils: lard, fatty parts of beef. |
Following this healthy diet can sometimes be as effective as cholesterol-controlling medications. These foods can help lower your LDL (Low-Density Lipoprotein) or 'bad' cholesterol levels.
Myth 5: Young children don't develop cholesterol, right?
This is also a very dangerous misconception among many people. The truth is, cholesterol can begin to build up in blood vessels at a young age.
Therefore, the American Heart Association recommends:
- If someone in the family has had heart disease at a young age or there is a family history of high cholesterol , it is advisable to have children in those families tested for cholesterol as young as 2 years old.
- Additionally, overweight or obese children should definitely be screened for cholesterol.
It's important to instill good habits in children from a young age. Encourage children to play and exercise actively for 30-60 minutes a day, at least 4 days a week. Give them at least 5 servings of fruits and vegetables a day.
Even if you don't have a family history of heart disease, it's important for everyone to have their cholesterol levels checked at least every 5 years after the age of 20. You can learn more about this from your family doctor.
Take-Home Message
- Unhealthy habits (poor eating habits, lack of exercise) caused by stress can increase your cholesterol levels.
- Just because a food is labeled "Low-Cholesterol" doesn't mean you should eat it in moderation. Be careful about the amount you eat.
- Even with a good diet, daily exercise is essential for heart health.
- Include oats, oily fish, nuts, vegetables, fruits, etc. in your diet. Avoid processed and deep-fried foods.
- Even young children can have high cholesterol. It is important to seek medical advice, especially if there is a family history of heart disease or if the child is overweight.
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