For decades now, cholesterol has been demonized as the villain behind heart disease, clogging arteries like grease in a drain. But what if I told you that without cholesterol, you’d be dead? No testosterone, no muscle growth, no brain function—just a lifeless sack of bones.
Cholesterol isn’t your enemy. It’s your body’s master builder, creating hormones, cell membranes, and even vitamin D. So why does it get such a bad reputation? And what’s the real story behind “good” and “bad” cholesterol? Let’s separate the myths from the science.
Cholesterol is a sterol, a type of lipid (fat) molecule that is essential for life.
It is a structural component of cell membranes, a precursor for steroid hormones (like testosterone and cortisol), bile acids, and vitamin D.
Your body makes most of the cholesterol it needs in the liver, while the rest comes from food.
It doesn’t travel freely in blood because it’s hydrophobic, so it must be transported by lipoproteins like LDL (low-density lipoprotein) and HDL (high-density lipoprotein).
So when people talk about “good” and “bad” cholesterol, they’re actually referring to lipoproteins, not cholesterol itself.
Uses of Cholesterol in the Body
- Cell Membrane Structure – Cholesterol helps maintain the strength and flexibility of cell membranes, ensuring cells function properly.
- Hormone Production – It is the raw material for making steroid hormones like testosterone, estrogen, progesterone, cortisol, and aldosterone,
which regulate metabolism, stress, and reproduction.
- Bile Acid Formation – The liver converts cholesterol into bile acids, which help digest and absorb fats from food.
- Vitamin D (Cholecalciferol) Synthesis – Cholesterol in the skin is converted into vitamin D when exposed to sunlight,
which is essential for bone health and immune function.
- Brain and Nervous System Support – Cholesterol is crucial for brain function, nerve insulation (myelin sheath formation), and communication between nerve cells.
- Cell Repair and Inflammation Control – When there’s damage to blood vessels, cholesterol is used to patch and repair the affected areas.
Cholesterol is essential for life, and the body carefully regulates its production and use.
General Information About Cholesterol
The body has a built-in cholesterol balancing system—if you eat more cholesterol, your liver produces less,
and if you eat less, your liver produces more.
This is because 80-85% of your cholesterol is made by the liver, while only about 15-20% comes from food.
Why It’s Impossible to Overeat Cholesterol
- Body Regulation: The liver senses how much cholesterol is coming from food and adjusts its own production accordingly.
If you eat more, the liver slows down cholesterol production. If you eat less, it increases production.
- Limited Absorption: Your intestines don’t absorb all the cholesterol you eat—only about 50% gets absorbed, while the rest is excreted.
- Bile Recycling: Cholesterol is used to make bile, which helps digest fat.
Most of this bile is reabsorbed and reused, meaning cholesterol isn’t wasted but recycled efficiently.
- No Direct Overload Effect: Eating cholesterol-rich foods like eggs, meat, and dairy
does not automatically raise blood cholesterol in most people because the body adjusts.
Only a small percentage of people (hyper-responders) experience a slight increase.
So, Should You Fear Dietary Cholesterol?
No. The real issue isn’t cholesterol itself, but inflammation, insulin resistance, and processed foods,
which damage blood vessels and force cholesterol to act as a “patch.”
Eating whole, natural foods with cholesterol (like eggs, meat, and organ meats) is not harmful.
The real danger comes from processed carbs, trans fats, and sugar, which cause inflammation and disrupt cholesterol balance.
Inflammation and cell damage trigger the liver to release more cholesterol because cholesterol is essential for repair and recovery.
How It Works:
- Inflammation or Injury Occurs – This could be due to high sugar intake, processed foods, smoking, stress, or infections.
The blood vessels and cells get damaged.
- Body Sends Cholesterol to Repair the Damage – Cholesterol is transported by LDL (low-density lipoprotein) to the damaged areas,
acting like a “plaster” to help rebuild cells and stabilize tissues.
At this point, a cholesterol test shows very high levels and “illiterate” doctors will tell you the high cholesterol is the one causing inflammatory conditions like heart disease!
- Healing Process Begins – Once the damage is repaired, HDL (high-density lipoprotein) helps remove excess cholesterol and sends it back to the liver for recycling or excretion.
The Real Problem: Chronic Inflammation
If inflammation keeps happening (due to poor diet, stress, lack of exercise),
the liver keeps producing more cholesterol to keep up with the damage.
Over time, if this cholesterol gets trapped in inflamed arteries, it can lead to plaque buildup (atherosclerosis).
Cholesterol itself is not the enemy—it’s just responding to inflammation.
The real problem is chronic inflammation caused by sugar, processed seed oils, stress, and a sedentary lifestyle.
Reduce inflammation, and cholesterol does its job without issues!
If you don’t consume enough cholesterol and your liver doesn’t produce enough,
your body will suffer because cholesterol is essential for survival. Here’s what can happen:
- Hormonal Imbalance
Low cholesterol = low testosterone and estrogen, leading to low libido, infertility, weak muscles, and mood disorders like depression.
Low cortisol makes it hard to handle stress, causing fatigue motion sickness and poor recovery from illness or exercise.
- Poor Brain Function & Mental Health Issues
Cholesterol is crucial for brain cells and nerve function. Low levels can lead to:
Memory problems
Depression and anxiety
Increased risk of neurodegenerative diseases like Alzheimer’s.
- Weak Immune System
Cholesterol is needed for vitamin D production, which supports immunity.
Low cholesterol = frequent infections and weak bones.
- Digestive Problems
Without enough cholesterol, the liver can’t make enough bile, leading to:
Poor fat digestion
Nutrient deficiencies (especially vitamins A, D, E, and K because they rely on bile for absorption)
Constipation or diarrhea
- Increased Risk of Stroke & Other Diseases
While high cholesterol is blamed for heart disease, too little cholesterol is linked to stroke, cancer, and even early death.
Your body needs a balance.
Too little cholesterol is just as dangerous as too much.
Your body regulates it naturally, but extreme low levels—whether from poor diet, genetics, or excessive statin use,
can cause serious health issues.
If you want to boost your cholesterol intake naturally, focus on whole, nutrient-dense animal foods.
These are rich in cholesterol and other essential nutrients that support overall health.
Best High-Cholesterol Foods to Eat in Plenty
- Organ Meats (Most Nutritious Choice)
Liver (beef, goat, or chicken) – One of the richest sources of cholesterol, plus loaded with vitamins A, B12, and iron.
Kidneys & Heart – High in cholesterol, CoQ10, and essential minerals.
- Eggs (Perfect Superfood)
Whole eggs (including the yolk) are packed with cholesterol, protein, and choline, which is essential for brain health.
Eat boiled, fried in tallow, or even raw (if fresh and high quality).
- Fatty Meats
Beef (especially fatty cuts) – Contains cholesterol, saturated fat, and essential amino acids.
Goat meat & Mutura – Rich in cholesterol and iron.
Pork (including bacon & pork fat/lard) – Great for cholesterol and healthy fats.
Chicken skin – Don’t remove it! It’s loaded with cholesterol and healthy fats.
- Full-Fat Dairy
Butter & Ghee – High in cholesterol and good fats for hormone production.
Cheese (especially hard cheeses like cheddar & parmesan) – Packed with cholesterol and calcium.
Full-fat milk & yogurt – Avoid skimmed versions; they lack the good fats.
- Shellfish & Fatty Fish
Prawns, Oysters, Crabs – Some of the highest cholesterol foods, but also full of zinc and omega-3s.
Fatty fish (Salmon, Mackerel, Tuna) – Rich in cholesterol, omega-3s, and vitamin D.
Cooking Tip:
Fry these foods in tallow, ghee, or lard instead of seed oils, which cause inflammation and force your liver to produce excess cholesterol.
Cholesterol-rich foods are not harmful if eaten naturally.
The real enemy is processed carbs, sugar, and vegetable oils, which trigger inflammation and mess up cholesterol balance.
Eat these foods without fear!
