Cholesterol is bad. Cholesterol is good.
Conflicting reports on cholesterol can be confusing.
One thing is for sure — high cholesterol is on the rise. In the U.K., more than half of the adult population has high cholesterol and many are completely unaware of it, according to the Irish Examiner.
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For decades, we’ve been told to avoid “dangerous” saturated fats — that they raise your cholesterol and will lead to heart disease.
This myth is still common, although studies have shown that saturated fat and cholesterol have little to do with the development of heart disease. Rather, refined carbs, sugar and trans fats found in processed foods are the real culprits and are to blame for a multitude of health issues, including heart disease, type 2 diabetes, obesity, inflammation — and the list goes on.
Sure, some fats are harmful and can lead to heart disease, notably trans fats and highly refined and/or heated polyunsaturated vegetable oils (PUFAs), which are high in damaged omega-6.
To lower your bad cholesterol and raise your good cholesterol for optimum health, you should limit your intake of PUFAs and omega-6 fats and try to get the rest of your calories — 75% to 85%— from healthy fat foods. Healthy choices include:
- Eggs and organic butter made from raw grass fed milk (get rid of the margarines and vegetable oil spreads)
- Coconut oil for cooking
- Sardines and anchovies
- Raw fats such as raw dairy products, avocados, olive oil and animal-based omega-3 fats, such as krill oil (make sure it’s a high-quality source)
Coconut oil is a yummy saturated fat that is more resistant to heat damage than other cooking oils and helps your body burn fat — bonus!
Small fish like sardines and anchovies are lower in toxins than other fish and a great source of good-for-you omega-3 fats.
You may be surprised that eggs made the list, but they have gotten a bad rap because it was erroneously believed that eggs raise your cholesterol, but, here’s the lowdown: While it’s true that dense, small-particle LDL cholesterol in your body is a risk factor for heart disease, the large, fluffy LDL particles constitute a lower risk. And guess what? Eggs convert small LDL particles to large particles, so they are actually good for you and for omelet lovers everywhere.
In addition, the 113 milligrams of choline in an egg supplies about 25% of your daily needs for this crucial nutrient, which is especially important for pregnant women, since it helps prevent certain birth defects and supports fetal brain development.
Not only will your heart benefit from healthy fats, your brain will thank you, as well. Your brain is about 50% fat, with 30% of that being omega-3 and omega-6 fatty acids. To maintain brain function and counter the effects of aging and age-related disease, you need high-quality, undamaged omega-3s and omega-6s along with antitoxins.
In short, toxic trans fats and PUFAs are bad for your heart, your brain and your overall well-being. Toss them in the trash, get out the coconut oil and whip up an omelet.