Don't get tricked by these 3 heart-health myths
The food you eat can play a major role in your risk of heart disease. Here's what you need to know to avoid popular misconceptions.
By Mayo Clinic Staff
To reduce your chance of heart disease, you should avoid eggs and take an omega-3 supplement. Right?
Not exactly.
Heart disease is the number one cause of death for both men and women in the U.S. And a potent weapon to keep it at bay is to eat a healthy diet that gives you the vitamins, minerals and energy you need while keeping your weight, cholesterol and blood pressure in check.
But beware of these popular nutrition myths that could steer you down the wrong path.
Myth: Coconut oil is a heart-healthy cooking alternative.
The argument: Coconut oil is extremely high in saturated fat — about 50 percent more than butter, even.
But despite that saturated fat is known to raise cholesterol levels, linked with heart disease risk, proponents believe that some saturated fats in coconut oil (called medium-chain triglycerides) are less harmful and may actually raise levels of beneficial HDL cholesterol.
The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.
Plus, while other heart-healthy fats like olive oil, canola oil, or omega-3 fatty acids in nuts and seafood have been supported by a large body of evidence, coconut oil's supposed benefits still haven't been proved in large-scale human research.
Myth: It's best to avoid eggs — or at least the yolks.
The argument: Egg yolks contain lots of cholesterol. So, logically, eating cholesterol leads to high cholesterol. Right?
The reality: Most of the cholesterol in the body is made by the liver, not delivered through diet. And while diet does matter, research has found that cholesterol levels have more to do with the fat you eat, namely saturated and trans fats, than cholesterol.
And eggs contain healthy nutrients, including vitamins A and D, as well as protein. Long-term population studies show that eating an egg a day hasn't been linked to higher rates of heart attack or stroke. But beware the side of bacon and cheese, which can raise your risk.
Myth: Omega-3 fatty acid supplements will help your heart.
The argument: Eating fish may lower your risk of dying of heart disease thanks to the unsaturated fatty acids in seafood, which may reduce inflammation and lower levels of blood fats called triglycerides. But if you don't eat fish regularly (or at all), reaching for an omega-3 or fish oil supplement seems like a good shortcut.
The reality: A major review of studies including nearly 80,000 patients found no link between omega-3 supplements and heart disease. The takeaway: While supplements probably aren't harmful, you may be better off getting your omega-3s from your diet, rather than from a bottle.
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April 24, 2019
- Heart disease facts. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/facts.htm. Accessed April 23, 2018.
- The American Heart Association's diet and lifestyle recommendations. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.Wt4m68gh1Z0. Accessed April 23, 2018.
- Lockyer S, et al. Coconut oil — A nutty idea? Nutrition Bulletin. 2016;41:42.
- Eyres L, et al. Coconut oil consumption and cardiovascular risk factors in humans. Nutrition Reviews. 2016;74:267.
- Questions and answers on cholesterol and health with NHLBI nutritionist Janet de Jesus, M.S., R.D. NIH National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/news/2015/questions-and-answers-cholesterol-and-health-nhlbi-nutritionist-janet-de-jesus-ms-rd. Accessed April 23, 2018.
- Mozaffarian D. Dietary fat. https://www.uptodate.com/contents/search. Accessed April 23, 2018.
- Frie KS (expert opinion). Mayo Clinic, Rochester, Minn. March 8, 2018.
- Mohebi-Nejad A, et al. Omega-3 supplements and cardiovascular disease. Tanaffos. 2014;13:6.
- Aung T, et al. Associations of omega-3 fatty acid supplement use with cardiovascular disease risks. JAMA Cardiology. 2018;3:225.
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FAQs
Don't smoke. Get at least 2.5 hours of physical activity every week (that's only 30 minutes 5 days a week – you can do that!) Eat a healthy diet (try a Mediterranean or DASH plan) Maintain a healthy weight (to calculate your BMI, go here)
Is coconut oil bad for your cholesterol? ›
Myth: Coconut oil is a heart-healthy cooking alternative.
The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.
Does coconut milk raise cholesterol? ›
Very little research examines coconut milk specifically, but one study suggests that it may benefit people with normal or high cholesterol levels. An eight-week study in 60 men found that coconut milk porridge lowered “bad” LDL cholesterol more than soy milk porridge.
Is coconut oil healthier than butter? ›
Which is better? Butter is nutritionally superior to coconut oil due to its balanced fatty acid profile and higher content of fat-soluble vitamins. Butter contains a more complex combination of saturated, polyunsaturated, and monounsaturated fat compared to coconut oil, which is predominantly made up of saturated fats.
Can you reverse heart disease with diet and exercise? ›
While many people can reverse cardiovascular disease with stress management, diet and exercise, for some people that is not enough.
Can walking reduce heart blockage? ›
Walking can also reduce stress, clear your mind and boost your mood. All of those things can help reduce your risk of heart disease and stroke — and the best part? You only need about two and a half hours per week of moderate exercise, such as a brisk walk around the park.
Are eggs bad for cholesterol? ›
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
Is peanut butter bad for cholesterol? ›
Fortunately for everyone who loves peanut butter, almond butter, and other nut butters, these creamy treats are fairly healthy. And as long as they don't contain hydrogenated fat, nut butters — including peanut butter — won't cause problems for your cholesterol levels.
Is avocado high in bad cholesterol? ›
Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever. Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food.
What is the golden drink that lowers cholesterol? ›
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.
Six cholesterol-lowering foods
- Foods rich in unsaturated fats. Cutting down on saturated fat and replace some of it with unsaturated fats is great way to lower your cholesterol. ...
- Fruit and vegetables. Fruits and vegetables can help reduce the risk of heart disease, stroke and some cancers. ...
- Oats and barley. ...
- Nuts. ...
- Soya foods.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
When not to eat coconut? ›
Whole coconut contains coconut oil, which is made up of saturated fat. But coconut flour is processed to remove fats. Use whole coconut cautiously if you have high cholesterol. Surgery: Coconut might interfere with blood glucose control during and after surgery.
What is the healthiest oil to cook eggs with? ›
Frying Eggs in Oil
If you add a tablespoon of olive oil or avocado oil to the pan, you may also be adding some extra health benefits to your eggs. Both of these oils are considered “healthy fats” which may reduce the risk of cardiovascular disease.
Which oil is best for heart and cholesterol? ›
Oils for Healthy Cholesterol Levels
Sesame oil is cholesterol-free but has a lower smoke point than other oils. It is an oil best for cholesterol. It also has a balanced fat content, with 2 g of saturated fat and nearly 5 g of monounsaturated fat per tablespoon.
What disease did the magic bullet cure? ›
The first magic bullet was fired at syphilis on this day in 1909. Although specific diseases responded better to some drugs than to others, before the early 1900s development of Salvarsan, an arsenic-based drug to treat syphilis, drugs weren't developed to target a specific disease.
What is the magic bullet remedy? ›
Magic bullet: Or, sometimes, silver bullet. 1. The perfect drug to cure a disease with no danger of side effects. The term magic bullet was first used in this sense by the German scientist Paul Ehrlich to describe antibody and, later, the drug salvarsan that he created to treat syphilis.
What is the magic bullet method? ›
The magic bullet theory is the belief that an originator's media message may convince an audience by directly inserting an idea. This means that the originator makes the presumption that they will be able to affect their audience by directly injecting a message into the audience's brain.
Does the magic bullet actually work? ›
In terms of performance, the Magic Bullet Blender delivers impressive results every time. The powerful motor and cyclonic action ensure that even tough ingredients are thoroughly blended to a smooth consistency, with no chunks or lumps left behind.
