Cholesterol, Part 2
The Surprising Culprits and Saviors to Savor
Last week, we took a look at the essential role cholesterol plays in your body and busted the myth that eating cholesterol raises your cholesterol. But, that doesn’t mean your diet gets off scot-free. Because the foods you eat do matter when it comes to your cholesterol. It just might not be what you imagine.
The Real Dietary Culprits
It used to be eggs, shellfish, and fat shared the title of Public Enemy Number 1 when it came to cholesterol. Now we know better – and that knowledge is still evolving. So, what are the true culprits?
Trans fats
Saturated fat – sort of, but keep reading!
Refined carbohydrates and added sugars – surprised?
Let’s get into specifics….
Sneaky Trans Fats
You’ll find these artificial fats in processed foods, store-bought baked items, and margarine. Trans fats raise LDL and lower HDL. That’s the exact opposite of what you want. Even though they were banned in 2018, they still sneak into some products, so look out for the words "partially hydrogenated oil" in the ingredients.
Saturated Fat – It’s Complicated!
Saturated fat has been blamed for raising cholesterol for as long as I can remember. But newer research shows that the relationship is more complex. The truth behind this dietary scapegoat is that it really depends on the source of the saturated fat.
Whole-food sources vs. processed sources are key.
Saturated fat from red meat, processed meats like bacon and pepperoni, and fried foods is linked to high cholesterol.
Dairy – for people who tolerate it — is often a different story.
Full-fat dairy does not necessarily raise cholesterol or heart disease risk according to recent large studies. In fact, it may even help some people. But, for those who already have heart disease and high cholesterol, lower fat is best.
Dairy is more than just fat. It’s rich in protein, calcium, potassium, and bioactive compounds that support heart and metabolic health. Remember, grass-fed and organic are best!
Sugar & Processed Foods = Worse Than Fat
For years, fat was villainized while sugar flew under the radar. But now we know that high-sugar, highly processed diets wreak far more havoc on cholesterol and heart health than whole-food sources of fat.
They spike insulin, raise triglycerides, and lower protective HDL.
They fuel chronic inflammation, which damages arteries and changes how your body manages cholesterol.
They leave less room in your day for nutrient-dense, cholesterol-friendly foods.
Go For It!
Enough about what to avoid. Food can be a powerful tool for improving your cholesterol levels. Want to take control? Here’s what really works:
Increase soluble fiber. Foods like oats, beans, flaxseed, and apples help reduce LDL by binding cholesterol in the digestive tract.
Focus on healthy fats. Replace refined carbs and saturated fats from processed foods with fats from olive oil, nuts, seeds, avocados, and fatty fish.
Your gut plays a role in cholesterol regulation. Support it with fermented foods like yogurt, kefir, and kimchi, plus fiber-rich plants.
Regular physical activity improves HDL, lowers triglycerides, and enhances insulin sensitivity, so get a move on!
The Takeaway
Managing your cholesterol isn’t about eliminating fat. It’s about prioritizing whole, nutrient-dense food.
Your genetics, overall health, gut microbiome, and lifestyle all influence how your body responds to food and how it regulates your cholesterol.
In nutrition, there's no such thing as one-size-fits-all.
If you're tired of DIY-ing it and want a new approach tailored specifically for you, I can help. Request your free consult and let's chat.
