“Eat the egg, don’t eat the egg, eat the egg, don’t eat the egg. Egg whites, but not the yolk. Yes the yolk, but only a little. No, no, no, yolks are fine, as long as you eat it with a piece of celery.”
I’ve heard it ALL. Eggs have become synonymous with high cholesterol just like Honey Nut Cheerios has indoctrinated us to believe that eating that tiny little circle of sweet heaven “can even lower cholesterol.”
The truth is the powers that be have really done a number on confusing us about what cholesterol is and what it does.
So here’s the short version: Cholesterol is a waxy, fat-like substance found in every cell of the human body. Despite its bad reputation, cholesterol is essential for survival. It plays a key role in producing hormones, vitamin D and bile acids, which help digest fats. The body gets cholesterol from two sources: the liver, which produces about 75% to 80% of the cholesterol we need, and food, which contributes the rest.
There are two main types of cholesterol: low-density lipoprotein (LDL), often called “bad” cholesterol, and high-density lipoprotein (HDL), known as “good” cholesterol. LDL cholesterol can accumulate in the arteries, leading to plaque formation and increasing the risk of heart disease. HDL cholesterol, on the other hand, helps transport excess cholesterol back to the liver, where it can be removed from the body.
For decades, cholesterol has been blamed for heart disease and other health problems. However, modern research has shown that cholesterol is more complex than previously thought. Many misconceptions persist, leading to confusion about its true role in our health. Here, we debunk three of the biggest cholesterol myths.
Myth #1: all cholesterol is bad
One of the most widespread misconceptions is that cholesterol is entirely harmful and should be eliminated from the diet. In reality, cholesterol is vital for many bodily functions. Without it, the body could not produce essential hormones such as estrogen, testosterone and cortisol.
Rather than focusing solely on cholesterol levels, experts now emphasize the importance of cholesterol balance and the role of inflammation in heart disease. While high LDL levels can contribute to plaque buildup, they are not the sole cause of heart problems. Other factors, such as high blood pressure, smoking and chronic inflammation, also play a crucial role.
Myth #2: eating high-cholesterol foods raises blood cholesterol
For years, people were told to avoid cholesterol-rich foods like eggs, shrimp and dairy products to keep their cholesterol levels in check. However, scientific research has debunked this belief. The liver regulates cholesterol levels by adjusting its production based on dietary intake. If a person consumes more cholesterol from food, the liver compensates by producing less, keeping overall cholesterol levels relatively stable.
A study published in the American Journal of Clinical Nutrition found that dietary cholesterol has little effect on blood cholesterol levels for most people. The real culprits behind unhealthy cholesterol levels are trans fats, refined sugars, and excessive processed foods, which promote inflammation and poor cardiovascular health.
Myth #3: only people with high cholesterol are at risk for heart disease
While high LDL cholesterol can be a risk factor for heart disease, it is not the only indicator of heart health. Many people with normal cholesterol levels still suffer from heart attacks and strokes. Conversely, some individuals with high cholesterol live long, healthy lives without cardiovascular issues.
Research suggests that inflammation, insulin resistance, and oxidative stress are stronger predictors of heart disease than cholesterol alone. Factors such as diet, exercise, stress levels and genetics all contribute to cardiovascular health. Focusing on an overall heart-healthy lifestyle, rather than just cholesterol numbers, is a more effective way to reduce the risk of heart disease.
The bottom line
Cholesterol is not the enemy it was once thought to be. It is a vital substance that the body needs to function properly. While it is important to monitor cholesterol levels, blindly fearing cholesterol-rich foods or obsessing over LDL numbers may not be the best approach to heart health.
Instead, individuals should focus on maintaining a balanced diet rich in whole foods, exercising regularly, managing stress and avoiding processed foods and trans fats. Understanding cholesterol in the broader context of overall health will lead to more informed choices and better long-term well-being.
