Why Cholesterol Isn’t the Enemy—and What Actually Causes Heart Disease

Today, I’m going to explain why the common belief that “cholesterol is bad” is wrong and how understanding the truth about cholesterol can help you prevent heart disease.

Cholesterol won’t kill you or give you heart disease. In fact, your body needs cholesterol, and low levels of it can lead to various health issues, such as:

• Low mood

• Increased cancer risk

• Hormone imbalances

• Impaired brain function

• Increased risk of early death

By the end of today, you’ll understand:

• Why cholesterol is crucial for your health

• The truth about “good” and “bad” cholesterol

• How to actually prevent heart disease

1. Hormones

Cholesterol is a crucial building block of our hormones, especially our sex hormones (testosterone and estrogen).

Without adequate cholesterol, you can struggle with hormone imbalances that impact mood, energy, and metabolism.

2. Brain Health

About 25% of the cholesterol in your body is in your brain.

It helps make the walls of nerve cells and the covering around nerve fibers, and it plays a role in making messengers that help nerve cells communicate.

It’s crucial for memory, cognitive performance, and cell communication.

3. Energy

Cholesterol is key for making hormones that control our energy production.

It also helps build and repair tissues, contributing to our overall energy levels. Without it, our energy levels can suffer significantly.

So what’s the truth about cholesterol?

You’ve probably heard about LDL (“bad” cholesterol) and HDL (“good” cholesterol), but these aren’t actually cholesterol.

They are vehicles (lipoproteins) that carry cholesterol through the bloodstream.

The real problem is when these vehicles oxidize, damaging the cholesterol particles, which then become small and dense.

This causes a traffic jam in your bloodstream, leading to inflammation and the progression of atherosclerosis (plaque buildup in the arteries).

This oxidation can be triggered by:

• Smoking

• Chronic stress

• Sitting too much

• Processed food

• High blood sugar

When this traffic jam happens, it triggers an inflammatory response. Chronic inflammation is a key driver of atherosclerosis.

So, how can you actually lower your risk of heart disease?

Here are some key lifestyle changes you can make:

1. Optimize Nutrition

Adjusting the foods you eat is one of the most powerful strategies to manage your cholesterol levels.

Avoid processed foods and vegetable oils that can contribute to cholesterol oxidation.

Including antioxidant-rich foods like berries, dark leafy greens, and nuts can help prevent cholesterol from oxidizing.

Make sure you're getting enough protein and healthy fats.

2. Strength Training & Zone 2 Training

Cardiovascular exercise is crucial for maintaining healthy cholesterol levels.

Aim for at least 150 minutes of zone 2 cardio each week (60-69% of your max heart rate.

Incorporate strength training exercises to build muscle, which can also support metabolic health and cholesterol.

3. Manage Stress

Chronic stress can negatively impact your cholesterol levels.

Find 1-2 stress management practices that work for you and incorporate them daily.

Ensure you’re getting adequate sleep, as poor sleep can also contribute to higher cholesterol levels.

4. Avoid Smoking and Limit Alcohol

Smoking oxidizes cholesterol, leading to plaque buildup in the arteries.

Quitting smoking can significantly improve your heart health.

Limit alcohol consumption, as excessive drinking can raise cholesterol levels and contribute to other health issues.

5. Maintain a Healthy Body Fat Percentage

Carrying excess weight, especially around your midsection, can increase your cholesterol levels and risk of heart disease.

Focus on maintaining a healthy weight through a balanced diet and regular exercise.

Even small amounts of weight loss can have a positive impact on your cholesterol levels.

Before You Go

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