Cholesterol Confusion: Why It’s Not Just About Saturated Fat Anymore

For decades, conventional nutrition advice warned us: avoid saturated fat to keep your cholesterol low and your heart healthy. But today, science is painting a more complex picture. While extremely high saturated fat intake can raise LDL (“bad” cholesterol), it turns out sugar and refined carbs might be playing a much bigger role in heart disease than we once thought.

Let’s break down what the latest research says, and what you actually need to focus on to support healthy cholesterol levels naturally.

A Shocking History: Sugar vs. Fat

In 2016, a study published in JAMA Internal Medicine uncovered historical evidence that the sugar industry funded research in the 1960s to shift blame for heart disease from sugar to fat. Researchers at Harvard were paid to publish papers that downplayed the role of sugar in heart health and highlighted saturated fat as the villain.

📚 Source: Kearns et al., JAMA Intern Med. 2016;176(11):1680-1685. DOI: 10.1001/jamainternmed.2016.5394

The impact of this industry-funded research was huge. It shaped decades of public health guidelines and led to the rise of low-fat, high-sugar foods, which may have actually worsened heart health for many people.

Cholesterol: Not the Enemy You Thought

We often think of cholesterol as a “bad” thing, but the truth is: cholesterol is essential for life. Your body uses it to make hormones, build cell membranes, and support brain function.

Here are some facts that might surprise you:

• Your liver makes ~75% of your cholesterol. Only about 25% comes from food.

• Total cholesterol isn’t the best predictor of heart disease. What matters more is the balance: high levels of LDL particle number, low HDL, and high triglycerides are more concerning.

• Some people with “high” cholesterol live longer, especially older adults. Cholesterol alone isn't always a death sentence, context matters.

Why Sugar Is the Real Concern

When you eat a lot of refined carbs and added sugars, your liver responds by producing more triglycerides and small, dense LDL particles, both of which increase cardiovascular risk.

High sugar intake is associated with:

• Increased inflammation

• Insulin resistance

• Lower HDL (“good”) cholesterol

• Higher triglycerides

• Fatty liver and metabolic dysfunction

The Best (Evidence-Based) Ways to Support Healthy Cholesterol

Here’s what actually works, and what’s supported by clinical studies:

1. Eat More Fibre

Soluble fiber (found in oats, flaxseed, legumes, and apples) can bind to cholesterol in your digestive system and help remove it from the body.

2. Embrace Healthy Fats

Monounsaturated fats (like olive oil, avocado, and nuts) can help lower LDL and raise HDL. Omega-3s from fish or flaxseed reduce triglycerides.

3. Move Your Body

Regular movement, even walking, can improve your cholesterol profile by raising HDL and lowering triglycerides.

4. Manage Stress and Sleep

Chronic stress and poor sleep increase cortisol, which is linked to higher LDL and triglycerides.

5. Reduce Added Sugar and Refined Carbs

The American Heart Association recommends limiting added sugar to:

• 25g/day for women

• 36g/day for men

What About Statins?

Statins are cholesterol-lowering drugs commonly prescribed to reduce cardiovascular risk. They work by blocking an enzyme in the liver that helps produce cholesterol. While effective in high-risk individuals, they’re not a “one-size-fits-all” solution.

Interesting facts:

• Statins lower LDL, but don’t fix the underlying cause of inflammation or insulin resistance.

• Some people experience side effects, including muscle pain or increased risk of diabetes in certain populations.

• The decision to start a statin should always be based on your overall risk profile, not cholesterol alone.

  
  

Cholesterol isn't the enemy, context is everything. It’s time to move away from outdated, fear-based dietary advice and toward a more balanced, evidence-based approach.

If you’re concerned about your cholesterol or confused by conflicting info, a holistic, personalised nutrition plan can help. And remember: it’s not just about the numbers, it’s about the whole picture.

For more expert tips on holistic nutrition, weight loss, and wellness, feel free to browse the rest of my blog posts. You’ll find practical advice on gut health, emotional eating, energy-boosting foods, and more.

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