For decades, people believed that eating cholesterol-rich foods like eggs raised cholesterol in the blood. But science has evolved and recommendations have changed. Let’s go through the whole truth.
Does dietary cholesterol raise blood cholesterol?
Short answer: Not necessarily. Cholesterol, which is harmful to the heart, is mainly produced by the liver. It is saturated and trans fats that stimulate the liver to produce more LDL cholesterol than dietary cholesterol itself.
What really raises LDL cholesterol?
- Saturated Fat: Spicy Meat Fatty Mira, Butter, Full Cream Cheese
- Trans Fat: Margarine, Processed Biscuits, Commercially Fried Foods
- Added sugar: lifts triglycerides and lowers good cholesterol
What Lowers Cholesterol?
- Soluble fiber: oats, apples, barley, legumes
- Omega 3: Fatty fish, walnuts and flaxseeds
- Olive oil: raises HDL cholesterol
- Nuts: Almonds and walnuts lower LDL cholesterol
A whole egg is safe for most people up to one or two eggs a day. The problem is not the egg but what is served with it: butter, sausages and white bread. Focus on what’s around the egg, not on the egg itself.
Understanding cholesterol correctly completely changes your nutritional strategy. What matters is the type of fat in your meal not the amount of cholesterol in them.