The 4 Cholesterol Myths That Are Sabotaging Your Diet (and What to Eat Instead)

3. The Egg Avoidance Myth

Eggs, especially their sunny yolks, have been wrongly accused for years of being heart troublemakers. Maybe you’ve chosen egg whites only or skipped breakfast classics to play it safe. Yet experts now agree that whole eggs can fit beautifully into a heart-healthy diet—unless you have a specific medical condition, there’s no need to avoid them. The latest research shows eggs can boost your “good” HDL cholesterol and provide essential nutrients like choline and vitamin D. Whole eggs are also a convenient and affordable source of high-quality protein. Try scrambling a couple of eggs with spinach and peppers for breakfast, or add a hard-boiled egg to your salad for satisfying energy. If plant-based options are more your style, plenty of nutritious protein choices await—just know you don’t have to bypass eggs out of outdated fear.

4. The Low-Fat Diet Myth

At one point, “low-fat” labels seemed like the golden ticket for heart health. But we’ve learned that simply cutting out fat—especially when those calories are swapped for refined carbs and sugars—can actually make things worse. It turns out, not all fats or carbs are created equal. Healthy fats from nuts, seeds, olive oil, avocados, and fatty fish are linked to better heart outcomes, while highly processed foods and added sugars drive up health risks. Plus, most Americans aren’t getting enough fiber, a critical nutrient for healthy cholesterol levels. Instead of chasing every low-fat product, focus your meals on whole, minimally processed foods. Pick fiber-rich veggies, beans, and whole grains, and don’t shy away from a drizzle of olive oil or some salmon on your plate. Balanced, colorful eating nourishes your heart far better than a diet built on restriction alone.