Still worried about cholesterol? Let’s clear this up.
For years, eggs have been unfairly blamed for high cholesterol, but the reality is far more complex. Cholesterol isn’t inherently bad - it’s essential for building cells, making hormones and digesting food. The real concern isn’t just cholesterol itself, but how it’s transported in the blood, how many LDL particles you have, and what’s happening in your arteries.
Cholesterol Basics: How It Works
Imagine pouring oil into water - it doesn’t mix, right? Cholesterol is the same - it can’t travel through the bloodstream on its own. Instead, it needs carriers called lipoproteins (think of them like ferries transporting passengers across the water).
The two key lipoproteins are:
LDL ("Low-Density Lipoprotein") - often labeled “bad,” but it’s not inherently harmful. The real problem is when too many LDL particles circulate in the blood.
HDL ("High-Density Lipoprotein") - often called “good cholesterol” because it helps remove excess cholesterol from the bloodstream, reducing risk.
But here’s what really matters - it’s not about total cholesterol, or even LDL vs. HDL. The biggest risk factor? The number of LDL particles (ApoB) in your bloodstream.
LDL & ApoB: What Actually Increases Your Risk?
LDL particles come in different sizes, but it’s not the size that matters most - it’s the number of particles (as mesured by ApoB) that determines your risk. The more LDL particles present, the higher the chance they contribute to plaque buildup and atherosclerosis.
And here’s the kicker - sugar, processed foods, and chronic inflammation make LDL more likely to become damaging.
If you want to truly assess heart disease risk, these are the tests that matter most:
The Tests You Actually Need (Not Just Total Cholesterol!)
Instead of relying on total cholesterol, these markers provide a real picture of cardiovascular risk:
Triglycerides - measures blood fat
ApoB - tracks LDL particle risk
Lipoprotein(a) [Lp(a)] - a genetic risk factor for heart disease
Homocysteine - high levels may damage arteries
Fasting Insulin & Glucose - insulin resistance marker
C-Reactive Protein (CRP) - inflammation marker
Want to know where you stand? Ask your doctor about these tests instead of just looking at total cholesterol! It's then crucial the tests are interpreted correctly and that you receive not just medical advice, but advice on how diet & lifestyle can help.
What Actually Helps Improve Cholesterol? (Hint: It’s NOT Cutting Out Eggs!)
If you’ve been avoiding eggs because of cholesterol concerns, it’s time to focus on what actually improves heart health. The biggest changes come from:
More Fibre (25 - 50g of total fibre and 5 - 10g soluble fiber daily!) - thinks oats, flaxseeds, legumes, veggies
Healthy Fats (250 - 500mg EPA/DHA daily!) - think salmon, walnuts, olive oil
Reducing Processed Sugar & Refined Carbs - excess sugar worsens metabolic health and inflammation
Cholesterol is Just One Piece of the Puzzle
Here’s the thing - cholesterol alone isn’t the full picture when it comes to heart disease. It’s part of a bigger metabolic dysfunction that includes:
Insulin resistance - increases fat storage, blood glucose levels, inflammation and triglycerides
High ApoB levels - more LDL particles = more arterial plaque risk
Chronic inflammation - drives damage to arteries
High blood pressure - drives damage to arteries
Heart disease isn’t just about one number on your blood test - it’s about how your entire metabolism is functioning.
So Now You Know
Eggs are NOT the problem - but inflammation, insulin resistance, and LDL particle count might be.
ApoB is the test that truly matters for heart disease risk.
Focusing on real, whole foods - fibre, healthy fats, and fewer processed carbs - has a greater impact on cholesterol than avoiding dietary cholesterol.
If you're ready to assess and address your heart disease risk and unlock your weight loss potential, I’m here to help! I invite you to learn more about my 1:1 program Mind Body Makeover.
References
Quesada JA, Bertomeu-González V, Orozco-Beltrán D, et al. The benefits of measuring the size and number of lipoprotein particles for cardiovascular risk prediction: A systematic review and meta-analysis. Clin Investig Arterioscler. 2023;35(4):165-177. doi:10.1016/j.arteri.2022.11.001
Carson JS, Lichtenstein AH, Anderson CAM, et al. Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association. Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743
Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health. Circ Res. 2019;124(5):779-798. doi:10.1161/CIRCRESAHA.118.313348
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