当我们谈论胆固醇时，它通常是参考血液胆固醇。它是蜡质，脂肪，并且可以在所有身体的细胞中找到。身体使用胆固醇制作激素，维生素D和胆汁酸，这有助于分解脂肪。胆固醇在低密度脂蛋白（LDL）和高密度脂蛋白（HDL）中的血液中行进。太多的LDL可以导致动脉中的胆固醇积累（又名斑块），这使您的心脏更加努力地循环血液。斑块可以打开打开并导致血凝块阻止血液（中风）或心脏（心脏病发作）。出于这些原因，LDL绰号“坏”胆固醇。相比之下，HDL将胆固醇从身体周围携带回到肝脏，从身体中移除它，使其成为“好胆固醇”的绰号。
高胆固醇很大程度上是指具有太多的LDL并使您对心脏病的风险更大。通常没有症状或症状让您知道您有高胆固醇，这是为什么心脏病的一部分 - 男女的1号杀手 - 被称为沉默的杀手。值得注意的是，身体使其需要的所有胆固醇，所以没有生物学需要从食物中取出食物，尽管它存在于动物食物中，并且被称为“膳食胆固醇”。
神话1：吃胆固醇提高胆固醇
这似乎是一个合理的假设，对吗？这就是为什么在2015年之前，美国人（DGAC）的饮食准则建议每天限制300毫克的胆固醇，以胆固醇提高血液胆固醇，患心脏病的危险因素。
However, the most recent review of the evidence found that eating cholesterol doesn't raise blood cholesterol to worrying levels and that it's no longer a public-health target for reduction (egg lovers, rejoice). That said, many cholesterol-containing foods, such as red meat, also contain saturated fat, which raises cholesterol more than eating cholesterol does. Plus, low-cholesterol diets, such as plant-based ones, can be very healthy.
Myth 2: Coffee raises cholesterol
According to the 2015 DGAC, some short-term studies found that unfiltered coffee raised LDL. The good news is that filtered coffee, which is much more common, doesn't seem to affect cholesterol much at all. They note that there is strong evidence that it's OK for healthy adults to enjoy three to five cups of coffee a day (or up to 400 milligrams per day of caffeine) without worrying about raising their risk of heart disease, cancer or premature death. There's even evidence that moderate coffee intake actually reduces the risk of Type 2 diabetes, heart disease and liver and endometrium cancers. That's something to drink (coffee) to.
Myth 3: Fatty foods are full of cholesterol
Not all fatty foods are cholesterol-rich. In fact, cholesterol is only found in animal foods. That means fatty plant foods like avocados, nuts and olive oil are naturally cholesterol-free. These foods are featured in many of the healthiest eating patterns. In particular, nuts and olive oil are called out as key components of the very heart-healthy Mediterranean-style diet.
神话4：用碳水化合物取代饱和脂肪是一种健康的胆固醇方式
According to 2015 guidelines, replacing saturated fat with carbohydrates brings total and LDL cholesterol down (this is a good thing). However, it also increases triglycerides and lowers HDL (not such a good thing). Replacing saturated fat with carbs can be especially harmful if those carbs are coming from refined grains and added sugars (soda, cookies, crackers and chips).
一个更好的健康讨价还价,降低总和LDL cholesterol by eating polyunsaturated fats (PUFA) instead of saturated fats. For every one percent of calories that are swapped out (PUFA in, SFA out), the risk of heart disease goes down by 2 to 3 percent. For a 2,000-calorie diet, that's a mere 20 calories' (about two grams) worth of saturated fat to replace to start reaping benefits. Some PUFA-rich foods include salmon, trout, sunflower oil, walnuts, tofu and soybeans.
神话5：饮食差是胆固醇变得太高的唯一原因
大多数高胆固醇的人都有不平衡的饮食感谢。然而，500人中失去了将LDL从血液中取出的基因，将其占据血液中，导致损伤可能导致早期心脏病发作，中风或心脏骤停。
According to Harvard Medical School, up to 90 percent of people with this genetic condition are unaware that they have it. Even though this is a different route to high cholesterol, treating it still starts with eating better and moving more. In particular, that means exercising regularly, eating less red meat and full-fat dairy, and eating more fish, whole grains, veggies, nuts and oils. Depending on your situation, your doctor may add cholesterol-reducing drugs into the mix, but a healthy lifestyle is an important foundation for treatment.
神话6：只有成年人需要胆固醇测试
National standards for health screenings recommend that even healthy children get cholesterol levels checked once when they are 9 to 11 years old, and again when they are 17 to 21 years old. By comparison, adults without risk factors should get their cholesterol checked once every four to six years. It's a good idea to talk to your doctor if there are risk factors that may require more regular monitoring (e.g., smoking, diabetes, obesity, high blood pressure, family history of premature heart disease).
Myth 7: The only number I need to know is my total cholesterol
总胆固醇评分是一个起点，但不是整个胆固醇的图片。一般来说，每分列血液的总胆固醇分数超过200毫克是红旗。在总胆固醇分数内是LDL，HDL和非常低密度脂蛋白（VLDL）的结果。
The lowest risk for heart disease is associated with LDL under 100 milligrams per deciliter, HDL above 60 milligrams per deciliter and triglycerides under 150 milligrams per deciliter (i.e., 30 milligrams per deciliter VLDL).
Any scores on the wrong side of these levels means you should start a discussion with your health care provider.