For years we’ve been told that fat is bad.

Now the benefits of low fat diets, and deciding whether an avocado is a friend or foe is being re-examined. Since September is National Cholesterol Education Month, we thought we’d try to separate fact from fiction.

Can You Handle the Truth?

Cholesterol is a form of fat. Your body needs some cholesterol to function properly, and not to be overly dramatic, but without cholesterol you would die.

Fact or Fiction?

Cholesterol comes from what I eat.
Actually, 75-percent of your cholesterol is produced naturally (in the liver), while the other 25-percent comes from the food you eat in the form of animal products. And for all you vegans, don’t get on your high horse. Even though you do not consume meat and diary, you may still have a genetic predisposition for high cholesterol.

My cholesterol is less than 200 so I don’t have to worry – not!
Total cholesterol levels - or the total number of all of the fats in your blood - is only one of the potential contributors to heart disease. Other factors include diabetes, high blood pressure, family history, your LDL or “bad” cholesterol levels and lifestyle factors such as stress. In addition, new research points to the amount of inflammation in the body as the key predictor for the development of most chronic diseases. The good news is that inflammation levels can be measured with a simple blood test called C-reactive protein (CRP).

I’m young so it’s not my problem.
Not so much. Due to the prevalence of fast food and video games, high cholesterol levels are being seen in children as early as their preteens. New guidelines suggest that everyone over the age of 20 should get their cholesterol checked every five years.

I’m healthy because I’m on a low fat diet.
Oops, wrong again. Long-term studies conducted by The Harvard School of Public Health concluded that unless you have diabetes, it’s not the total amount of fat that causes health problems, but the mix of fats; especially the over-consumption of “bad” fats - saturated and trans fats. The “good” fats such as monounsaturated and polyunsaturated fats found in nuts and flax seeds can actually lower the risk of disease. In fact your body needs fat in the form of essential fatty acids to survive (hence the word “essential!”). Now you’re catching on…

What’s the Skinny?
No matter what your cholesterol level is, or who your parents are, or what your mama told you, everyone can improve their health and decrease their risk of heart disease by choosing healthy fats, losing extra pounds, eating fiber and exercising more.

A Few Other Healthy Tips:

Use liquid plant oils for cooking and baking. Olive, sunflower, and other plant-based oils are rich in heart-healthy unsaturated fats.

Read labels to avoid trans fat. Watch out for trans fats disguised as “partially hydrogenated oil.”

Eat at least one good source of omega-3 fats each day. Walnuts, avocados, and olives all provide omega-3 fatty acids that can lower cholesterol and fight inflammation.

Eliminate processed foods. Cut down your intake of highly processed junk foods as much as possible. If you need to give yourself one day off every week to eat some Skittles, so be it. Just limit yourself.

Avoid high fructose corn syrup (HFCS). I don’t care what some proponents say about HFCS, it’s not good. Use more natural sugars such as evaporated cane juice crystals and Stevia for baking.

Don’t smoke. Duh.

Relax. Emotional stress may trigger the body to release fat into the bloodstream. Take a chill pill.

Call your general practitioner or doctor to get your cholesterol tested. For more information, visit www.heart.org.

Susan Emmer, FOOD Feature Editor
Susan is a certified whole health educator and coach treading on both wellness and green terrain. Earning an environmental studies degree before green was the new black, Susan is the co-owner of the boutique sustainability marketing and PR firm, Farmacy Agency. Check out her blog at www.susanemmer.com