TEN Cholesterol Lowering Mistakes You Don't Want To Make

I have helped hundreds of people successfully lower their cholesterol. As a result, I have seen a pattern of recurring common mistakes that many people make. In this article, I will reveal those mistakes so you can avoid them, reach your cholesterol-lowering goals sooner, and improve your health.

This post is all about the cholesterol lowering mistakes that many people make.

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The Ten Cholesterol-Lowering Mistakes

Mistake Number 1 - Not Knowing and Understanding Your Cholesterol Levels

The first mistake is not knowing and understanding the breakdown of your cholesterol results. Many of us are told we have high cholesterol, and we leave it at that. But you should know your numbers. You should know what your good cholesterol (HDL) is and what your bad cholesterol (LDL) is because there are different dietary strategies that you can use to target each.

Mistake Number 2 - Not thinking About Cholesterol Sooner

The next mistake is not worrying about cholesterol sooner or assuming it doesn't apply to you. Often, we tend to overlook the importance of cholesterol and heart health until we reach our 40s. However, this assumption is far from accurate. Shockingly, statistics reveal that 1 in 5 heart attacks occurs in individuals aged 40 years or younger. In essence, heart disease is a prevalent threat that demands our attention, as it claims nearly twice as many lives worldwide as cancer.

It's imperative to start considering cholesterol levels at a younger age due to its compounding effects. Even if cholesterol levels are only marginally high in your 20s, they can persistently contribute to damage over the years. Think of it as akin to investing in the stock market: you may start with a modest investment of $10 per month, seemingly insignificant at first glance. However, over a decade, this can compound into $10,000. Similarly, cholesterol has a cumulative impact on your health over time, however, in a negative manner!

Mistake Number 3 -Relying on Diet Alone To Lower Cholesterol

The next mistake is expecting your diet alone to cure high cholesterol. A healthy diet is essential, but it may not be enough, especially if you’re genetically predisposed to high cholesterol. You also need to make lifestyle changes.

You need to make an effort to exercise. The AHA recommends getting at least 150 minutes of exercise that makes your heart beat much faster each week AND 2-3 sessions of exercises that make you stronger. For example, a fast walk for 30 minutes on five days of the week and two Pilates sessions. The combination of cardio and strength exercise has been shown to be better at preventing heart disease than cardio exercise alone.
You need to manage stress levels.
Finally, you need to make sure you are getting enough sleep. Generally, 7-9 hours is best. 9-10 hours is good. But getting more than ten is considered worse than getting 6 to 7 hours, as per the grading system used to check your heart disease risk. So, if you need more than 10, you'll need to look at the quality of your sleep!

The good thing is that all of these lifestyle factors work together; if you exercise more, it will likely help you sleep better, which in turn will help you make more positive dietary choices.

Mistake Number 4 - Medication Is Still Needed For Some

This point may be unpopular, but it's crucial to acknowledge that despite diligent efforts with diet and lifestyle changes, some individuals may still require cholesterol-lowering medication. The metabolism of cholesterol in our bodies is heavily influenced by genetic factors.

While adopting a healthy diet and incorporating regular exercise can significantly improve high cholesterol levels, it's important to recognize that this approach may not be effective for everyone. For some individuals, the addition of cholesterol-lowering medication is necessary to effectively manage their cholesterol levels, even alongside a healthy lifestyle. Collaborating with your healthcare provider is essential in determining the most suitable course of action for your individual needs.

Although concerns about medication side effects are valid, it's vital to weigh the potential benefits against the risks. As previously mentioned, the detrimental effects of high cholesterol accumulate over time, emphasizing the importance of taking proactive steps to address it.

Mistake Number 5 - Relying On Medication Alone

The next big mistake is that when people finally do decide to go on medication, they leave all their lifestyle changes go out the window. A study published in the Journal of the American Heart Association found that people with high cholesterol tended to gain more weight and exercise less once they were prescribed statins. Although statins and other cholesterol-lowering medications are highly effective, they aren’t meant to be the only way you manage high cholesterol. Exercise and healthy eating are important for so many other reasons beyond just your heart health; continuing your new habits will help prevent other diseases and promote overall good physical and mental health.

Mistake Number 6 - Neglecting Triglycerides

Another oversight to avoid is neglecting to consider high triglyceride levels. These are additional types of blood lipids that pose a risk when their levels become elevated. While a standard blood lipid panel typically includes screening for cholesterol, it may not always include testing for triglycerides. Therefore, it's important to ensure that you specifically request to have these levels checked.

Lifestyle habits play a significant role in triglyceride levels. Factors such as inadequate exercise, consumption of high-fat and high-sugar foods, and excessive alcohol intake can all contribute to elevated blood triglycerides. Additionally, blood triglycerides can also come from extra calories because unused calories are stored as triglycerides in fat cells.

Mistake Number 7 - Stressing About Eggs and Shrimp

When it comes to concerns about cholesterol in food, eggs and shrimp are often at the forefront of our worries. However, eggs stand out as a remarkably cost-effective and convenient source of protein, especially in today's world with escalating grocery expenses.

Traditionally, due to their cholesterol content, there was a belief that eggs, particularly the yolks, should be limited, especially for individuals with elevated cholesterol levels. However, current understanding suggests that dietary cholesterol has a lesser impact on blood cholesterol levels for most individuals than previously thought. Instead, it's saturated and trans fats that warrant closer attention.

While a small percentage of people may be more sensitive to dietary cholesterol, experiencing a greater increase in LDL cholesterol levels when consuming cholesterol-containing foods, for the general population, eggs remain a safe, economical, and nutritious choice.

In my experience working with clients dealing with high cholesterol, I refrain from advising them to avoid eggs altogether. Instead, I recommend moderation, typically suggesting around one egg per day or a total of seven eggs over the course of a week. Of course, how eggs are prepared is also crucial. Opting for healthier cooking methods, such as boiling or poaching over frying or scrambling with excessive butter, is essential for maintaining a heart-healthy diet.

Additionally, according to the AHA, shrimp is a healthier choice than cuts of meat that are high in saturated fat, as long as you don’t fry them. Shrimp can also be a really good lean protein source.

Mistake Number 8 - Not Making Your Own Food

Now, you don't need to eat at home all the time, but it should be the norm. When you dine out, you’re not fully in control of your diet: Even if you’re trying to make healthy choices, you don’t know how your food is being cooked or which ingredients are being used. Plus, portion control can be more challenging. The easiest way to ensure you stick to a heart-healthy diet is to prepare food yourself and make restaurant meals an occasional treat! If you struggle with time or you don't have cooking skills, there are ways around this: do grocery shopping online to help save time, cook in bulk and freeze, and start with very simple recipes; healthy eating and cooking do not need to be difficult, there are also so many meal delivery options out there too where they will actually send you all the ingredients and instructions, and you make the meal, often healthy fun and a good way to learn.

Mistake Number 9 - Hidden Saturated Fat

While eating out occasionally can be enjoyable, making home-cooked meals the norm is key to maintaining a heart-healthy diet. Dining out limits your control over what goes into your food; you may not know how it's prepared or what ingredients are used, making healthy choices more challenging. Portion control can also be trickier when dining out.

To ensure you stick to your heart-healthy goals, prioritize preparing meals at home. However, if you struggle with time or lack cooking skills, there are solutions. Online grocery shopping can save time, while cooking in bulk and freezing portions allows for quick and easy meals during busy times. Starting with simple recipes can help build confidence in the kitchen.

Additionally, meal delivery services offer a convenient option. These services provide all the necessary ingredients and instructions for preparing meals at home, making healthy eating both accessible and enjoyable. It's a great way to learn new cooking techniques and experiment with nutritious ingredients. Remember, healthy eating and cooking don't have to be daunting; with the right resources and strategies, you can make it a fun and rewarding part of your lifestyle.

Mistake Number 10 - Smoking Vaping & Substance Abuse

You NEED to stop smoking and prioritise trying to do this.

Cigarette smoke contains over 7,000 chemicals, including ~69 cancer-causing chemicals,

Cigarettes are the only legal consumer product that, when used as intended, will kill HALF of all long-term users. By quitting, you can add as much as ten years back to your life compared to if you continued to smoke.

If you smoke, please consider stopping ASAP. If you don't smoke, don't start!

While cigarette smoking has a much higher chance of causing a heart attack compared with vaping, you’re still not off the hook if you vape. E-cigarettes contain nicotine and other toxic compounds that accelerate your heart rate and raise your blood pressure. A recent study found that vaping made you 34% more likely to have a heart attack compared with non-vapers.

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More about the author:

Hi there! My name is Maria, and I am a Registered Dietitian practising in Ireland and Bermuda. I have extensive experience in helping clients improve their health through the power of good nutrition. I hope you enjoyed this article. If you have any questions or concerns, please do not hesitate to contact me. Additionally, if there are nutrition topics or recipes you would like me to make in future posts, please let me know. I would be more than happy to help.

Stay happy and healthy 💚

Your Registered Dietitian

Maria xox

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