Upcoming Event:

Hack your health

View details

Your Dangerous Cholesterol is Coming From Carbs Not Fat

author avatar Dr. Eric Berg 05/02/2024

I used to think fat was the ultimate villain when it came to high cholesterol. Boy, was I wrong! Turns out, the real culprit might be hiding in plain sight - in that innocent-looking slice of bread or bowl of pasta. Yep, I'm talking about carbohydrates.

But wait, aren't carbs supposed to be the good guys? The body's main source of energy? Well, buckle up, because we're about to uncover the surprising connection between carbohydrates and cholesterol levels. And trust me, it's not all sunshine and rainbows.

Ready to have your mind blown? Let's dive in and explore how those seemingly harmless carbs could be secretly sabotaging your heart health. It's time to separate fact from fiction and take control of your cholesterol once and for all.

The Misconception of Dietary Fat and Cholesterol

For years, we've been told that eating foods high in fat, especially saturated fat, is the main culprit behind high cholesterol levels and an increased risk of heart disease. But what if this long-held belief is actually a misconception?

Deconstructing Dietary Myths

Many people mistakenly believe that dietary fat is the main cause of high cholesterol. This idea has been perpetuated by societal norms and even medical advice for decades. However, recent research suggests that this may not be the whole story.

In fact, it's becoming increasingly clear that carbohydrates play a significant role in the production of cholesterol in our bodies.

This revelation is causing many health experts to reevaluate their stance on dietary recommendations for managing cholesterol levels and reducing the risk of heart disease.

Carbohydrates' Role in Cholesterol Production

While it's true that consuming excessive amounts of saturated fat can contribute to elevated cholesterol levels.

It's important to understand that carbohydrates, specifically sugars, bread, and pasta, are also responsible for creating a significant amount of fat and cholesterol in the arteries.

Understanding De Novo Lipogenesis

De novo lipogenesis is the process by which the body converts carbohydrates into lipids, leading to increased cholesterol levels. When we consume carbohydrates, our body breaks them down into glucose, which is then used for energy.

However, when we consume more carbohydrates than our body needs for immediate energy, the excess glucose is converted into fatty acids and stored as triglycerides.

As time goes by, there’s a risk of packing on extra fat in the liver while also bumping up levels of “bad” cholesterol, known scientifically as LDL. Your arteries might get clogged with plaque from excess LDL cholesterol, setting the stage for heart disease down the line.

Poor Liver Response to Insulin

The Impact of Processed Carbohydrates

Processed carbohydrates, such as those found in white bread, pasta, and sugary snacks, are particularly problematic when it comes to cholesterol production. These foods are quickly broken down into glucose, causing rapid spikes in blood sugar levels.

In response to these spikes, the body releases insulin to help shuttle the glucose into cells for energy. However, when insulin levels remain consistently high due to a diet high in processed carbohydrates, the body becomes less sensitive to insulin's effects.

This can lead to insulin resistance, which is a major risk factor for developing type 2 diabetes and heart disease. Moreover, the fat and cholesterol created from carbohydrates are the unhealthy type that can lead to plaque buildup and hardened arteries.

This is because the liver packages excess glucose into very low-density lipoprotein (VLDL) particles, which are then converted into LDL cholesterol in the bloodstream.

Rethinking Diet for Heart Health

Given the growing evidence that carbohydrates play a significant role in cholesterol production and heart disease risk, it's time to rethink our approach to diet for optimal heart health.

Cutting back on processed carbs might just be the trick we need to keep our cholesterol in check and dodge heart disease.

The Low-Carb Approach

Adopting a low-carbohydrate diet has been shown to lead to healthier lipid profiles and a lower risk of  

 heart disease. When carbohydrates are limited and fat intake is increased, insulin levels remain low, and the cholesterol produced is not the dangerous type.

In fact, studies have shown that low-carb diets can effectively reduce triglyceride levels.

Increase high-density lipoprotein (HDL) cholesterol (the "good" cholesterol), and improve the size and density of LDL cholesterol particles, making them less likely to contribute to plaque formation in the arteries.

Misleading Studies on Fat Intake

It's worth noting that the research that ties high-fat meals to conditions such as heart trouble or diabetes usually involves diets rich in carbohydrates, too. This can lead to misleading conclusions about the role of dietary fat in heart health.

When researchers compare diets—low carb versus high carb—the lower carbohydrate plans frequently come out on top for boosting heart wellness and streamlining lipid numbers.

Incorporating Healthy Fats

While reducing carbohydrate intake is important for managing cholesterol levels and promoting heart health, it's equally important to incorporate healthy fats into your diet.

Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish, can help improve cholesterol levels and reduce inflammation in the body.

These fats are essential for the absorption of fat-soluble vitamins, the production of hormones, and the maintenance of cell membranes. By replacing processed carbohydrates with healthy fats, you can effectively manage cholesterol levels and support overall heart health.

In my experience, making the switch to a low-carbohydrate, healthy-fat diet has been a game-changer for my own heart health. I've not only watched my lipid profile get better, but I'm also buzzing with more energy and feeling sharper than ever.

If you're looking to optimize your heart health, I highly recommend considering a low-carb approach and incorporating plenty of healthy fats into your diet.

Almond flour

Carb Clarity

Delve into the relationship between carbohydrates and cholesterol levels, while also offering a delightful almond flour crackers recipe. Contrary to common misconceptions, carbohydrates alone do not directly cause high cholesterol.

Instead, it's the type and quality of carbohydrates consumed that play a significant role in cholesterol levels. This guide provides insights into how different types of carbohydrates, such as refined sugars and processed grains, can impact cholesterol levels negatively.

Additionally, it presents an almond flour crackers recipe as a delicious and low-carb alternative to traditional high-carb snacks.

By incorporating healthier options like the almond flour crackers recipe into your diet, you can support better cholesterol levels and overall cardiovascular health.


Well, well, well. Who would've thought that those delicious carbs could be the sneaky culprit behind high cholesterol? It's like finding out your best friend has been secretly plotting against you all along. Talk about a betrayal!

But hey, now that we know the truth about carbohydrates and their role in cholesterol production, we can finally take control of our heart health. No more living in denial, blaming everything on fat. It's time to face the facts and make some changes.

So, what's the plan? Cut out all carbs and live off lettuce leaves? Nah, that's no fun. The key is balance, my friends. Choose complex carbs, ditch the processed junk, and don't be afraid to embrace some healthy fats. Your heart (and taste buds) will thank you.

Remember, knowledge is power. Armed with this newfound wisdom about carbohydrates and cholesterol, you're ready to take on the world - one balanced meal at a time.

So go forth, make smart choices, and show those carbs who's boss. Your heart health depends on it!

Supporting Data



Healthy Keto Guide for Beginner

FREE Keto Diet Plan