5 common myths about diet and cholesterol people still believe: Neurologist clarifies

How to reduce high cholesterol: Exercise helps in reducing cholesterol levels as it raises good cholesterol (HDL), improves insulin sensitivity, and boosts heart health (Image: Pexels)

• Eggs in moderation don't significantly raise blood cholesterol
• Good fats like olive oil and nuts can improve cholesterol levels
• Exercise helps but can't fully offset an unhealthy diet

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Many people with high cholesterol often wonder what they can do to lower their levels. While some believe eggs should be avoided, others think exercising can undo a bad diet. This misinformation about cholesterol often makes it confusing to understand what one should do and avoid.

To address this, Dr Sudhir Kumar, a neurologist at Apollo Hospitals in Hyderabad, took to his X account and debunked common myths with science-backed facts. He said, “Every week, someone tells me: Doctor, I stopped eating eggs. My cholesterol should be normal now, right? Not really.”

Myth 1: Eating eggs directly raises your blood cholesterol

What most people don’t realise is that dietary cholesterol has little impact on blood cholesterol. Dr Kumar clarified that your liver naturally produces about 75 per cent of the cholesterol found in your blood. The bigger problem is eating foods high in saturated fats and trans fat, as they are more likely to raise your “bad” LDL cholesterol and increase heart disease risk.

Also read | The truth about bad cholesterol (LDL-C) and why it’s catching the young without any warning signs

So eggs can be enjoyed in moderation. But a combination of eggs, butter, and bacon may not be as healthy.

Diet & Cholesterol: 5 Myths That Refuse to Die Every week, someone tells me: “Doctor, I stopped eating eggs. My cholesterol should be normal now, right?”

Not really. ✅Here are 5 common myths about diet and cholesterol; and what science actually says: 1️⃣ Myth: Eating eggs… — Dr Sudhir Kumar MD DM (@hyderabaddoctor) March 2, 2026

Myth 2: All fats are bad

This is far from the truth, as Dr Kumar explained, “Your brain is nearly 60 per cent fat. It needs the right fats.” Olive oil, nuts, seeds, fatty fish are examples of good fats that can lower LDL and improve HDL. On the other hand, trans fats and excess saturated fats raise cardiovascular risk. He said, “Focus on Mediterranean, not ‘fat-free.’”

Myth 3: I can exercise away a bad diet

Exercise is helpful as it raises good cholesterol (HDL), improves insulin sensitivity, and boosts heart health. But it cannot substitute a bad diet that consists of processed foods and saturated fats. For improved cholesterol levels, you need a combination of the two.

Also read | How to lower cholesterol naturally: Cardiologist shares proven heart healthy lifestyle 

Myth 4: Going vegetarian/vegan automatically fixes cholesterol

A vegetarian or vegan diet won’t fix cholesterol if it includes junk food. Dr Kumar cautioned that many packaged plant-based foods are high in coconut oil (rich in saturated fat), refined carbs, and sugars. “All of which can worsen triglycerides and metabolic health. Whole foods are better than packaged “plant-based” labels.”

Myth 4: My cholesterol is high because of what I ate yesterday

Cholesterol is not about cheat meals, instead it is shaped by long-term metabolic patterns. Genetics also play a crucial role. Disorders such as familial hypercholesterolemia can cause very high LDL despite a good diet. What matters is consistency over perfection.

Dr Kumar concluded by saying that cholesterol cannot be managed by fear, instead it is about correcting patterns, which means reducing saturated & trans fats, increasing fibre (vegetables, fruits, legumes), choosing healthy fats, exercising regularly, and checking your lipid profile.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.