The Truth About Cholesterol: Why Eggs Aren’t the Enemy
When you hear the word cholesterol, what’s the first thing that comes to mind? Probably something bad, right? For years we’ve been told to “avoid cholesterol,” skip the egg yolks, and fear butter. But the truth is, cholesterol isn’t our enemy; it’s actually essential for our body.
Let’s unpack what cholesterol really is, what actually raises it, and how you can keep yours balanced without unnecessary fear.
What is Cholesterol, Really?
Cholesterol is a type of fat (or lipid) that your body needs. It helps build cell membranes, produce hormones like estrogen and testosterone, and make vitamin D. Your liver makes most of the cholesterol your body needs, and it’s smart. If you eat foods with cholesterol (like eggs or shrimp), your liver simply makes less.
That means: for most people, eating cholesterol doesn’t automatically raise cholesterol in your blood.
The “Good” and the “Bad”
You’ve probably heard of good (HDL) and bad (LDL) cholesterol, but it’s not the cholesterol itself that’s good or bad. It’s about how it travels in your blood.
LDL (Low-Density Lipoprotein): Carries cholesterol from the liver to the rest of your body. If too much LDL stays in your blood, it can stick to artery walls and form plaque - that’s why it’s called the “bad” one.
HDL (High-Density Lipoprotein): Acts like a cleanup crew. It collects extra cholesterol from your bloodstream and takes it back to the liver to be broken down.
So, we don’t want zero LDL (our cells need it!), but we do want the balance to tip toward higher HDL and lower LDL.
What Actually Raises Cholesterol Levels?
Here’s the part that surprises many people: it’s not eggs or shrimp that raise your cholesterol, it’s the type of fat you eat.
Saturated and trans fats are the main culprits.
Saturated fats (found in butter, cream, fatty meats, cheese, pastries) slow down how LDL cholesterol is cleared from your blood.
Trans fats (found in many processed and fried foods) raise LDL and lower HDL - the worst combination.
Meanwhile, foods rich in unsaturated fats (like olive oil, avocado, nuts, and fish) help lower LDL and raise HDL.
In other words:
Eggs aren’t the villain.
Shrimp is fine.
But daily fried or processed foods? That’s what sends cholesterol levels up.
How to Keep Cholesterol Balanced Naturally
You don’t need to overcomplicate it. Here are a few simple, science-backed habits that make a real difference:
Swap your fats: Replace butter, cream, and fatty meats with olive oil, avocado, nuts, or seeds.
Add fiber: Wholegrains, beans, lentils, fruits, and vegetables bind cholesterol in the gut and help your body get rid of it.
Move your body: Regular exercise raises HDL (the “good” cholesterol) and improves your overall heart health.
Keep processed foods minimal: Check labels - if you see “hydrogenated” or “partially hydrogenated” oils, it’s best to skip it.
Balance, not fear: Enjoy your eggs, seafood, and real food. Focus on quality fats and a balanced plate rather than restriction.
The Bottom Line
Cholesterol isn’t a villain, it’s a vital part of your body’s balance. What matters most is the type of fat you eat, your fiber intake, and your lifestyle habits.
So next time someone says, “Don’t eat eggs, they’re bad for your cholesterol,” you can smile and say: “Actually, it’s more about the butter than the yolk.” :)
I hope you enjoyed reading and learnt something new from it.
With love,
Zeynep
References
American Heart Association (2017). LDL and HDL Cholesterol: What’s Bad and What’s Good?
Carson, J. A. S. et al. (2020). Dietary cholesterol and cardiovascular risk: A science advisory from the American Heart Association.
Feingold, K. R. & Grunfeld, C. (2018). Introduction to Lipids and Lipoproteins. Endotext.
Mann, S., Beedie, C., & Jimenez, A. (2014). Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: Review, synthesis and recommendations. Sports Medicine, 44(2), 211–221.
Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and Controversies. Cengage Learning.
U.S. Department of Health and Human Services & U.S. Department of Agriculture (2020). Dietary Guidelines for Americans, 2020–2025.