What if fats weren’t the real enemy in raising your cholesterol?

What You’ll Learn Today:

1. The Strategy: Learn the foods that actively support heart health.

2. The Tactics: Simple micro-changes to your daily fat intake.

3. The Myth: Why dietary cholesterol from eggs isn’t the enemy.

Quote to Remember: “We are not what we eat, we are what we absorb, digest and assimilate.”

Hello amigos!

"Are you sure eating so many eggs isn't going to be bad for you?" said my mum after watching me eat 8 eggs for breakfast for years. When it comes to managing cholesterol, it’s about choosing the right types of fats rather than avoiding them altogether.

Unless you’re a rabbit, dietary choices won’t have a major impact on blood cholesterol.

"But Diego, I barely know what dietary fats are—how am I going to make the right choices?" 

Worry not, I wrote this email so even my 5-year-old daughter could understand.

The Strategy: Choose Heart-Healthy Fats

• Monounsaturated Fats & Omega-3s: Foods like olive oil, salmon, walnuts, and flax seeds are rich in fats that can actually lower LDL (bad) cholesterol and support cardiovascular health.

• Limit Trans Fats: These harmful fats, commonly found in processed and fried foods, increase LDL cholesterol while lowering HDL (good) cholesterol—so avoiding them whenever possible is key.

The Tactics: Small Changes with Big Impact

1. Include Cholesterol-Friendly Foods: Eggs are a prime example. While they contain dietary cholesterol, research shows they have minimal impact on blood cholesterol for most people. Instead, they’re a great source of protein and essential nutrients, like choline, that support brain and liver health.

2. Balance Fats Wisely:

   • For every serving of saturated fat, add a source of healthy fat. For example, pair a lean cut of steak with a side of avocado or nuts to create a balanced plate that supports your goals.

3. Try These Heart-Healthy Snacks:

   • Greek Yoghourt with Walnuts: High in protein and rich in omega-3s, which help lower LDL cholesterol.

   • Avocado Toast with Whole Grains: Combines fiber and monounsaturated fats to keep you full and cholesterol levels in check.

The Myth: Dietary Cholesterol ≠ Blood Cholesterol

For years, dietary cholesterol (like that found in eggs) was thought to directly raise blood cholesterol. However, recent studies show that for most people, eating foods high in cholesterol has a minimal impact on blood cholesterol. Saturated and trans fats play a far larger role in affecting cholesterol levels. So, eggs and similar foods can be part of a heart-healthy diet without worry.

Quote to Remember: “It’s not about cutting out fats, but about choosing the right kinds.”

Client Of The Month - Davide - CXO

Bodyweight Progress 12 weeks:

• Starting Weight: 99.2 kg

• Current Weight: 85 kg

• Total Lost: 14 kg – Initial target reached!

Waist Circumference Progress 12 weeks:

• Starting Measurement: 105 cm

• Current Measurement: 88 cm

• Total Reduction: 17 cm

Want to fix your posture for free? Go here
Want to learn to build muscle and lose visceral fat for free? Go here
Want to connect with me 1-1 to see if I can help you? Go here

P.S. These food choices support metabolic flexibility over time, helping your body transition smoothly between carb and fat energy sources and promoting fat oxidation during sleep.