Cholesterol Myths Busted: What Your Doctor Didn’t Tell You

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Cholesterol Myths Busted: What Your Doctor Didn’t Tell You
For years, we’ve been told that cholesterol is the enemy. We’ve been warned about eggs, butter, and red meat. We’ve been told to fear fat. But what if much of what you’ve heard isn’t true?

The truth is, cholesterol is more complicated than most people think. New research has uncovered surprising facts about what really affects your heart health—and it’s not always what you expect. 

Let’s break down five of the biggest cholesterol myths and uncover what your doctor might not have told you.

Myth #1: Eating High-Cholesterol Foods Raises Your Blood Cholesterol 

The Truth: Dietary Cholesterol Has Little Impact on Your Blood Cholesterol

For decades, people avoided eggs, shrimp, and full-fat dairy because they contain cholesterol. The idea was that eating cholesterol would raise the cholesterol in your blood and clog your arteries.

🔬 But here’s the truth: Your body makes most of its cholesterol on its own—about 75%. When you eat more cholesterol, your body actually produces less to keep things balanced.

👉 What really raises cholesterol?

  • Trans fats (found in processed foods, fried foods, and margarine)
  • Excess sugar (more on this later!)
  • Certain genetic conditions

🥚 What you should do: Feel free to eat eggs, seafood, and full-fat dairy in moderation. They provide important nutrients like omega-3s, vitamin D, and protein.

Myth #2: All LDL (Bad) Cholesterol is Dangerous

The Truth: Not All LDL Cholesterol is Created Equal

LDL cholesterol is often called “bad cholesterol,” but that’s an oversimplification. There are actually two types of LDL:

  • 1️⃣ Small, dense LDL – This type is bad because it can slip into artery walls and cause damage.
  • 2️⃣ Large, fluffy LDL – This type is mostly harmless and doesn’t pose the same risk.

🩺 What does this mean for you? Standard cholesterol tests don’t tell you which type of LDL you have. If you’re concerned, ask your doctor for an advanced lipid test that measures LDL particle size.

🥑 What you should do: Instead of focusing only on lowering LDL, aim to reduce inflammation by eating more whole foods and avoiding processed junk.

Myth #3: Saturated Fat is the Enemy

The Truth: Not All Saturated Fat is Bad for Your Heart

For years, we were told that saturated fat (found in butter, cheese, and meat) causes heart disease. But new research does not support this.

🍖 What studies actually show:

  • Saturated fat does NOT directly cause heart disease in most people.
  • Some sources of saturated fat (like coconut oil and dairy) may actually be beneficial.
  • The real problem is when saturated fat is combined with processed carbs and sugar (think cheeseburgers, fries, and milkshakes).

🥩 What you should do: Instead of fearing all saturated fat, focus on quality. Grass-fed butter, coconut oil, and fatty cuts of meat can be part of a healthy diet when eaten in moderation.

Myth #4: Sugar Has Nothing to Do With Heart Disease

The Truth: Sugar Plays a Huge Role in Cholesterol and Heart Health

If you’re watching your cholesterol, you might be focused on cutting out fat. But sugar and refined carbs are actually much bigger problems.

🍬 How sugar affects your heart:

  • Increases small, dense LDL (the dangerous type).
  • Lowers HDL (good) cholesterol.
  • Causes inflammation, which leads to plaque buildup in arteries.
  • Spikes triglycerides, another major heart disease risk factor.

🚫 The real villains:

  • White bread, pasta, and processed snacks.
  • Sugary drinks, sodas, and fruit juices.
  • Candies, baked goods, and breakfast cereals.

💡 What you should do: Instead of cutting fat, try cutting sugar! Stick to whole foods, high-fiber carbs, and healthy fats.

Myth #5: Cholesterol Medication is the Best Solution

The Truth: Lifestyle Changes Can Often Be More Effective

Statins (cholesterol-lowering drugs) are commonly prescribed to lower LDL cholesterol. While they can be helpful in some cases, they’re not always necessary.

💊 What doctors don’t always tell you:

  • Statins do not prevent all heart attacks—even in people with high cholesterol.
  • They come with side effects like muscle pain, brain fog, and increased diabetes risk.
  • Many people can improve cholesterol naturally through diet and lifestyle.

🏃♂️ What you should do:

  • Get more exercise (even walking helps!).
  • Eat more healthy fats (like olive oil, avocados, and nuts).
  • Reduce sugar and processed foods.
  • Manage stress and sleep, both of which affect heart health.

The Bottom Line: Rethink What You Know About Cholesterol

Many of the old cholesterol myths are outdated or oversimplified. The truth is:

  • Eating eggs and healthy fats won’t necessarily raise your cholesterol.
  • Sugar and processed foods are bigger threats to your heart.
  • Not all LDL cholesterol is dangerous.
  • Lifestyle changes can be just as effective as medication.

Instead of fearing cholesterol, focus on eating real food, staying active, and reducing stress. Your heart will thank you! ❤️

Were you surprised by any of these cholesterol myths? Let us know in the comments below!

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