Cholesterolophobia

The below article is not medical advice, but it is based on facts, and links to studies are provided, By reading this article, you agree to the disclaimer (click here).

A phobia is an extreme or irrational fear of or aversion to something

This article aims to debunk this fear by exposing the irrationality behind it, using science and facts.

The article is factually based (links to studies, and articles are provided, as well as links to videos) and factually checked by ChatGPT.

Please feel free to print/share with family, friends, and especially doctors.

Tell your mama/bestie/doctor it's OK to eat high-cholesterol food

The 2015 Dietary Guidelines Advisory Committee (DGAC) removed the previous recommendation of limiting dietary cholesterol to 300 milligrams per day (*1). 

This change was based on evidence showing no significant relationship between dietary cholesterol and serum cholesterol levels in most people. (*2)

Cheating is allowed in science??

For decades, dietary cholesterol was linked to high serum cholesterol based on early studies that were later found to be flawed or oversimplified.

The Seven Countries Study (*,3,4,5)

The top researcher - Ancel Keys - selected specific countries that supported his hypothesis linking saturated fat intake to heart disease, while excluding others that did not fit this narrative. In other words - Keys chose to show results from 7 countries, although the original study contained 22 countries. If Keys had included all 22 countries, the full data would have demonstrated no significant correlation between high cholesterol and cardiovascular disease or mortality.

The Minnesota Coronary Experiment (*6,7)

Conducted between 1968 and 1973, it aimed to assess the effects of replacing saturated fats with linoleic acid found in seed/vegetable oils (Canola oil, Soybean oil, Corn oil, Sunflower oil, and Safflower oil) on heart disease. The full results were HIDDEN from the public for almost 40 years! Upon re-evaluation, it was found that while seed oils do lower serum cholesterol levels - they do not reduce heart disease or mortality rates. In fact, the data suggested that lower cholesterol levels were associated with higher mortality! When asked why the results were hidden, the researcher said: 'because it didn't align with what we wanted to find'.

Money is more important than your health

So why do we still hear that we need to lower our dietary cholesterol as well as our serum cholesterol?

The simple answer sounds like a conspiracy theory - but it's not.

The food and pharmaceutical industries are heavily invested in low-cholesterol food products and statins (cholesterol-lowering drugs). This creates financial incentives to continue highlighting cholesterol as a "danger."

If guidelines start promoting eating high-fat wholesome foods plus reducing vegetable oils and sugars, and if doctors stop overly prescribing statins - the pharmaceutical and oil-sugar industries will suffer, and Doctors may see fewer patients as people become healthier, potentially impacting certain financial incentives tied to chronic disease management.

Additionally, financial incentives tied to statin prescriptions might be a factor (ask your doctor about any affiliations with pharmaceutical companies. By law, if they are asked, they have to provide details about their affiliation).

Stop blaming the fatty ribeye.

In reality, current research (*8,9) shows that foods like fatty cuts of meat, eggs, shrimp, and other high-fat/cholesterol foods may increase serum cholesterol levels, but this is not linked to cardiovascular disease or mortality. Instead, focus on reducing ultra-processed foods, inflammatory seed oils, and added sugars—key contributors to cardiovascular risk.

High cholesterol? LDL? Here's what really matters

LDL quantity (Low-Density Lipoprotein) itself isn’t bad—but when LDL is constantly exposed to sugar, it can become damaged through processes like glycation, increasing cardiovascular risk (*10 & 11).

While testing LDL quality can be expensive, there’s a simpler and more affordable way to assess risk: check the ratio between triglycerides and HDL (*12). This ratio offers valuable insight into your cardiovascular health The 2 images below were taken from a lecture given by Dr. Paul Mason - 'Blood tests on a ketogenic diet - what your cholesterol results mean' (click here to view)

Your Thoughts Are Important To Me

Did this article change your perspective on cholesterol? Have you shared it with your family or your doctor? If so, what was their reaction? Do you agree that it's time we stop the cholesterolophobia?

I’d love to hear your thoughts - let me know in the comments below!

Links to studies, articles, and videos:

*Studies and articles:

1. 2015 Dietary Guidelines Advisory Committee (DGAC): The DGAC's report stated that "cholesterol is not considered a nutrient of concern for overconsumption," leading to the removal of the previous recommendation to limit dietary cholesterol to 300 milligrams per day - https://pubmed.ncbi.nlm.nih.gov/26341187/

2. American Heart Association (AHA): In a 2019 science advisory, the AHA concluded that "studies have not generally supported an association between dietary cholesterol and cardiovascular risk." - https://www.heart.org/en/news/2023/08/25/heres-the-latest-on-dietary-cholesterol-and-how-it-fits-in-with-a-healthy-diet?utm_source=chatgpt.com

3. The seven countries study fraud: https://www.diabetes.co.uk/in-depth/fat-politics-nina-teicholz-seven-countries-study-dietary-policy/?utm_source=chatgpt.com#google_vignette

4. The seven countries study fraud: https://deniseminger.com/2011/12/22/the-truth-about-ancel-keys-weve-all-got-it-wrong/

5. The seven countries study fraud: https://www.crossfit.com/essentials/keys-scientific-abandon

6. The Minnesota Coronary Experiment: https://www.scientificamerican.com/article/records-found-in-dusty-basement-undermine-decades-of-dietary-advice/?utm_source=chatgpt.com

7. The Minnesota Coronary Experiment: https://nutritionsource.hsph.harvard.edu/2016/04/13/diet-heart-ramsden-mce-bmj-comments/

8. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease - A 2018 review in the journal Nutrients concluded that extensive research has not shown evidence to support a role of dietary cholesterol in the development of cardiovascular disease: https://pmc.ncbi.nlm.nih.gov/articles/PMC6024687/?utm_source=chatgpt.com

9. Carbohydrate Restriction-Induced Elevations in LDL-Cholesterol and Atherosclerosis: The KETO Trial - Even though individuals on ketogenic diets may experience significantly elevated LDL cholesterol, this study found no difference in coronary plaque burden compared to matched controls with much lower LDL levels. Additionally, there was no correlation between LDL levels and coronary plaque in either group: https://www.jacc.org/doi/10.1016/j.jacadv.2024.101109

10. Small Dense LDL: Scientific Background, Clinical Relevance, and Recent Evidence Still a Risk Even with 'Normal' LDL-C Levels: https://pubmed.ncbi.nlm.nih.gov/35453579/

11. Glycation of LDL by Methylglyoxal Increases Arterial Atherogenicity: https://pmc.ncbi.nlm.nih.gov/articles/PMC3121424/?utm_source=chatgpt.com

12. Triglyceride to HDL-cholesterol ratio is a predictor of future coronary events: a possible role of high-risk coronary plaques detected by coronary CT angiography: https://academic.oup.com/eurheartj/article/41/Supplement_2/ehaa946.2930/6004780?utm_source=chatgpt.com&login=false

Videos:

1. Dr. Tony Hampton video: You Must Know About The Study That DESTROYED The Anti-Fat Myth: https://www.youtube.com/watch?v=0Htdhp3NYRQ&list=PLhDipacMMW7lPZ0x-QFaOcTREJYJYNzqT&index=5

2. High-intensity health: High LDL not linked with plaque buildup in heart: https://www.youtube.com/watch?v=LwuIOH0rTvU&list=PLhDipacMMW7lPZ0x-QFaOcTREJYJYNzqT&index=4&t=6s

3. Jesse Chappus: Dr Nina Teicholtz: you've been lied about saturated fat and heart disease: https://youtu.be/yR0sQCBBQ3o?si=i5jGtwHp_3IgZzJQ

4. High-Intensity Health: exposing vegetable oil VS saturated fat lies: study hid these findings: https://youtu.be/2MlK56X__Ps?si=3Ssclpd9gE4D38xh

5. Dr. Paul Mason and Prof Bart Kay: don't be scared of cholesterol: https://youtu.be/M0vko1Ot4QU?si=EfRZWwzi0HU_S381

6. Cholesterol playlist - Explore videos about cholesterol in relation to the carnivore diet and lifestyle: facts, myths, and insights. This playlist includes interviews, lectures, scientific studies, and testimonials. Videos were created by various YouTube channels. This playlist was curated by Tammar (tammars.com): https://youtube.com/playlist?list=PLhDipacMMW7lPZ0x-QFaOcTREJYJYNzqT&si=V227KQJZZMOpDVX5

Disclaimer:

This article is not intended to provide medical, health, or dietary advice. I do not aim to convince you, but rather to empower you with facts.

Fact accuracy of this information: As always, I am committed to factual accuracy when presenting information. The insights and conclusions in this article have been thoroughly reviewed and checked for factual integrity. While AI tools like ChatGPT have been utilized as part of the fact-checking process, they complement a wider strategy that includes viewing current scientific research, expert analyses, and authoritative resources to ensure the reliability and relevance of the content presented. If there are any facts that I might have missed or that I have presented wrong - please contact me: at tammars.com@gmail.com