What Raises Cholesterol and How Much Can Diet Lower It?
An egg contains almost 190 milligrams of cholesterol, but it isn't what raises yours the most. Here's what really drives it up, how much diet can bring it down, and which "natural" supplement hides a drug.
Why LDL Cholesterol Matters
LDL carries cholesterol to the arteries. When there's too much of it, it gets into the artery walls and forms plaques.
That's why European guidelines set it as the main target. The idea is simple: the lower it is, and the longer it stays low, the fewer heart attacks.
What Really Raises Cholesterol
Saturated fats raise LDL more than anything else. They're found in cured and processed meats, fatty cuts of meat, butter, pastries and baked goods, and coconut and palm oils.
These fats slow down the receptors the liver uses to clear LDL from the blood. As a result, LDL builds up.
Trans fats are even worse. They raise LDL and also lower HDL, the cholesterol that carries cholesterol back to the liver.
Eggs Matter Less Than You Might Think
The cholesterol in eggs has much less effect on blood cholesterol. Its effect also varies from person to person.
Evidence of this is that in 2015 the United States dropped its limit of 300 milligrams of cholesterol per day.
The Three Best-Supported Diet Changes
One: swap your fats, don't just cut them. Cook with and dress food in extra virgin olive oil instead of butter. Replace cured meats with a handful of walnuts or with oily fish twice a week. Analyses of trials agree: cutting saturated fat is mainly protective when you replace it with unsaturated fats, not with sugar or refined flour.
Two: soluble fibre. The beta-glucans in oats and barley form a gel in the gut that carries away bile acids. To replace them, the liver uses up cholesterol. EFSA recognises this effect at three grams of beta-glucan a day, equivalent to about 75 grams of rolled oats.
Three: plant sterols. These are plant molecules very similar to cholesterol. They take its place in the gut, so less of it is absorbed. According to EFSA, 1.5 to 3 grams a day lowers LDL by 7 to 10% in two to three weeks.
Plant sterols are found in fortified dairy products and spreads. Check the grams on the label and have them with a meal. Don't go over three grams: a larger amount doesn't lower cholesterol any further.
How Much Diet Can Lower Cholesterol
In the Portfolio trial, people with high cholesterol combined these kinds of foods. Their LDL fell by around 13% over six months.
For comparison, a statin usually lowers it by 30% or more.
The Red Yeast Rice Trap
Red yeast rice is sold as a natural alternative. But it contains monacolin K, the same molecule as lovastatin, which is a statin.
That's why it shares the same risks, such as muscle damage. EFSA was unable to set a safe dose. The EU advises against it for pregnant women, children and adolescents, and people already taking statins.
If you have familial hypercholesterolaemia, which affects one in 250 people, diet alone isn't enough. If you take medication, have another condition or are pregnant, talk to your doctor or dietitian.
In short: the egg was never the villain. Before you worry about it, take a look at what you spread on your toast.
Frequently asked questions
Do eggs raise cholesterol?
An egg contains almost 190 milligrams of cholesterol, but it has much less effect than saturated fats, and its effect varies from person to person. In 2015 the United States dropped its limit of 300 milligrams a day.
Which foods raise LDL cholesterol the most?
Foods high in saturated fat: cured and processed meats, fatty cuts of meat, butter, pastries and baked goods, and coconut and palm oils. Trans fats also lower HDL.
How much can diet lower cholesterol?
In the Portfolio trial, combining these foods lowered LDL by around 13% over six months. A statin usually lowers it by 30% or more.
Is red yeast rice safe?
It contains monacolin K, the same molecule as lovastatin, and shares its risks, such as muscle damage. EFSA was unable to set a safe dose, and the EU advises against it for pregnant women, children and adolescents, and anyone already taking statins.
Informative article written with the help of AI tools from the verified script of the video. The video is in Spanish.