How To Lower Your Cholesterol: It’s About More Than Eggs

The longstanding belief that eggs will raise your cholesterol is not all it’s cracked up to be.

Sure, eggs do contain cholesterol, but it takes more than avoiding omelets to unscramble your numbers and accurately evaluate your risks for cardiovascular disease.

Did you know, for example, that 70 to 80 percent of the cholesterol in your body is produced within the body? Only roughly 20 to 30 percent comes from food.

“Our bodies produce cholesterol because it’s actually vital to cell function and good health,” said cardiologist Meghana Rao Brito, MD, of the Heart and Vascular Center at L+M and Yale New Haven hospitals, and assistant professor of Medicine, Yale School of Medicine. “It’s only when a person’s cholesterol gets too high that it can begin to cause plaque buildup in the arteries that can lead to cardiovascular disease, including heart attack and stroke.

“That’s why prevention is key,” Dr. Rao Brito said. “Early in my practice I realized that we were intently focused on treating pre-existing heart conditions; we weren’t doing enough to prevent heart disease. So, I shifted my focus a bit to try to help people who are at risk.

“There’s so much information on the internet and it’s not all accurate or in context,” said Dr. Rao Brito. “For most people, the key is to meet with a doctor as early as possible, identify your risk factors and family history, then modify your lifestyle, diet and any necessary treatments to specifically target your personal risk factors.”

Risk factors for cardiovascular disease

Dr. Rao Brito, who also runs the Women’s Heart and Vascular Program for L+M Hospital, said a healthy person can eat eggs a few times a week and be just fine. However, the risk for cardiovascular disease is already increased if a person is a smoker, overweight, suffering from undiagnosed high blood pressure or living a sedentary life. Add to that an unhealthy diet high in saturated fats, processed meats, sugars, salt, and it’s potentially a recipe for trouble.

“We’re also learning about a whole new list of risks,” Dr. Rao Brito added. “Cancer treatments, psychosocial stressors, menopause – all these things can play a role. What’s encouraging in my practice, however, is that I see a lot of patients who really want to learn. They’re determined to make changes in their lives that can help improve their health going forward. That’s exciting and rewarding.”

How to improve cardiac health through food

Far worse than the occasional plate of eggs are foods high in saturated fat – foods such as red meat and processed meats, whole milk, butter, baked goods and fried food. Foods high in added sugar also adversely affect cardiovascular health. “Anything you open from a crinkly wrapper is probably not ‘real food,’ so it is very important to look at labels,” Dr. Rao Brito added. “And, when we’re talking about eggs being OK, choosing a side of avocado or spinach is preferable to a plate that includes bacon and buttered toast.”

The traditional Mediterranean diet is a good place to start for cardiovascular health, Dr. Rao Brito said. That means fruit, vegetables, legumes, fiber, and olive oil instead of butter. “There’s an expression, ‘Eat food, not too much, mostly plants.’ That’s a good goal for most people who want to take better care of their hearts.”

Do I need to take a statin?

Here’s the tricky part about diet and cholesterol: “Some people can eat all the right foods and still have high cholesterol,” Dr. Rao Brito said. “Again, this is because our bodies produce most of our cholesterol, and some people produce too much, which then begins to build up in the arteries. Medications called statins reduce the body’s production of cholesterol, and this can be a lifesaver.”

Should you take statins?

Many people are reluctant to start on a new medication that they might have to take for the rest of their life, so people often tell their doctors that they’d rather improve their diet, lose weight and exercise more than start on a statin. However, starting on a statin earlier in life can help some people get a head start on preventing cardiovascular disease.

“Statins are safe. Statins work,” Dr. Rao Brito said. “They decrease the amount of cholesterol your liver is making, and they reduce the risk of cardiac events.”

Bottom line, people need to get their cholesterol checked and then discuss the numbers and the risks with their doctors. Generally speaking, when it comes to cholesterol levels, lower is better.

“About 735,000 Americans suffer heart attacks annually. And more than 20 million deaths globally are attributed to heart and cardiovascular disease each year,” Dr. Rao Brito said. “Lowering LDL cholesterol is one of the most investigated and established medical benefits that we have today in modern medicine. For every 40 mg reduction in LDL cholesterol, we see a 20 to 25 percent reduction in the risk of cardiovascular events.”

Take the next step. Tell your doctor you want your cholesterol checked.

“And if you’re still worried about eggs,” Dr. Rao Brito said, “the cholesterol is only in the yoke, so eggs whites are a nice substitute. But please, remember that your overall cholesterol is a much bigger picture than any one food.”