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Everyone talks about the cholesterol in eggs.Almost nobody talks about what actually raises cholesterol. 👇Here's what we...
30/06/2026

Everyone talks about the cholesterol in eggs.

Almost nobody talks about what actually raises cholesterol. 👇

Here's what we know today:

1. Saturated fats matter more.

Foods high in saturated fats can increase LDL ("bad") cholesterol by prompting the liver to produce more cholesterol and remove less from the bloodstream.

Common sources include:
🥓 Processed meats
🧈 Butter
🧀 Full-fat cheese
🍰 Pastries and baked goods

2. Trans fats are even worse.

Trans fats can:
• Raise LDL ("bad") cholesterol
• Lower HDL ("good") cholesterol
• Increase the risk of heart disease

Although many countries have reduced industrial trans fats in foods, it's still worth checking food labels and limiting ultra-processed foods.

3. Your overall diet matters more than one food.

Heart health isn't determined by a single egg.

It's influenced by what you eat consistently.

A diet rich in:
🥦 Vegetables
🍎 Fruits
🌾 Whole grains
🐟 Healthy protein sources
🥜 Nuts and seeds

supports better heart health than focusing on one "good" or "bad" food.

4. Your lifestyle counts too.

Regular physical activity, adequate sleep, not smoking, and maintaining a healthy weight all contribute to healthier cholesterol levels.

The bottom line?

Don't blame one food for a problem that's influenced by your entire lifestyle.

Your heart looks at the whole picture, not just what's on one breakfast plate.

💬 What's one nutrition myth you grew up believing?

🌿 Nourish Notes

Nourish your body. Nourish your life.

Can eating two eggs a day actually improve your cholesterol?It sounds surprising, especially if you grew up hearing that...
30/06/2026

Can eating two eggs a day actually improve your cholesterol?

It sounds surprising, especially if you grew up hearing that eggs are "bad for your heart."

But here's what recent research says:

A 2025 study published in The American Journal of Clinical Nutrition found that healthy adults who ate two eggs a day for five weeks did not experience worse cholesterol levels. In fact, their cholesterol profile improved under the study conditions.

So what's the takeaway?

🥚 Eggs contain dietary cholesterol.

❤️ But for most healthy people, dietary cholesterol has a relatively small effect on blood cholesterol.

🥓 The bigger concern is often saturated and trans fats, along with your overall dietary pattern, physical activity, genetics, and other lifestyle factors.

This doesn't mean eggs are a "superfood" or that everyone should eat two eggs every day.

It means foods shouldn't be judged by a single nutrient.

Eggs also provide:
✔️ High-quality protein
✔️ Choline for brain health
✔️ Vitamin B12
✔️ Selenium
✔️ Lutein and zeaxanthin for eye health

The question isn't just:

"How many eggs did you eat?"

It's also:

"What else is on your plate?"

Nutrition is about patterns, not one food.

💬 What's the biggest myth you believed about eggs?

🌿 Nourish Notes

Nourish your body. Nourish your life.

Are your scrambled eggs really clogging your arteries?Eggs are one of the most misunderstood foods on the breakfast tabl...
29/06/2026

Are your scrambled eggs really clogging your arteries?

Eggs are one of the most misunderstood foods on the breakfast table.

Why?

Because many of us assumed that the cholesterol in eggs automatically became the cholesterol in our blood.

But that's not how the body works.

Let's clear up the confusion.

Dietary Cholesterol

This is the cholesterol found in foods like egg yolks, meat, and dairy.

For most healthy people, dietary cholesterol has a relatively small effect on blood cholesterol because the body adjusts by producing less cholesterol when more is consumed.

Blood Cholesterol

This is the cholesterol measured during a blood test (LDL and HDL).

High LDL cholesterol is linked to an increased risk of heart disease.

So what influences it?

Your overall dietary pattern, saturated and trans fat intake, genetics, physical activity, smoking, and certain health conditions all play important roles.

So, should you stop eating eggs?

Not necessarily.

Eggs provide high-quality protein, choline for brain health, vitamin B12, selenium, and other essential nutrients.

For most healthy adults, eggs can be part of a balanced eating pattern.

A single large egg contains about 186mg of cholesterol (all in the yolk). For most healthy individuals, an egg a day doesn't significantly increase the bad cholesterol in your blood.

The bigger question isn't:

"Did you eat an egg?"

It's:

"What else is on your plate?"

An egg served with vegetables and whole grains tells a very different nutrition story than eggs regularly paired with processed meats and foods high in saturated fat in butter, cheese, bacon and sausage are what raise blood cholesterol and increase cardiovascular risk.

💬 Were you ever told that eating eggs every day was bad for your heart?

🌿 Nourish Notes

Nourish your body. Nourish your life.

Did eggs really deserve their bad reputation?Many people avoided eggs because they were told:"Eggs are high in cholester...
29/06/2026

Did eggs really deserve their bad reputation?

Many people avoided eggs because they were told:

"Eggs are high in cholesterol, so they'll harm your heart."

Today, current evidence paints a more complete picture.

Here's what we know today:

✅ Eggs are naturally high in dietary cholesterol.

✅ For most healthy people, dietary cholesterol from eggs has only a small effect on blood cholesterol levels.

✅ Saturated and trans fats have a much greater influence on raising LDL ("bad") cholesterol than the cholesterol found in eggs.

That doesn't mean everyone should eat unlimited eggs.

Some people, such as those with familial hypercholesterolemia, certain lipid disorders, or other conditions affecting cholesterol metabolism may need personalized advice from a healthcare professional.

The takeaway?

Don't judge a food by a single nutrient.

Look at the whole food and your overall eating pattern.

Eggs are rich in:
🥚 High-quality protein
🧠 Choline for brain health
👁️ Lutein and zeaxanthin for eye health
💪 Vitamin B12, selenium, and other essential nutrients.

💬 What's the biggest nutrition myth you grew up believing?

🌿 Nourish Notes

Nourish your body. Nourish your life.

For years, many of us grew up believing that eating eggs every day would raise our cholesterol and harm our hearts.But n...
29/06/2026

For years, many of us grew up believing that eating eggs every day would raise our cholesterol and harm our hearts.

But nutrition science has evolved.

Recent research suggests that for most healthy people, eating eggs in moderation is not associated with an increased risk of heart disease. This is because blood cholesterol is influenced by many factors, including your overall dietary pattern, genetics, physical activity, and health conditions, not just the cholesterol found in eggs.

Eggs are one of nature's most nutrient-dense foods, providing:
🥚 High-quality protein
🧠 Choline for brain health
👁️ Lutein and zeaxanthin for eye health
💪 Vitamins B12, D, and selenium

Does this mean everyone should eat as many eggs as they want?

Not necessarily.

If you have conditions such as familial hypercholesterolemia, diabetes, or established cardiovascular disease, your dietary advice should be individualized by your healthcare provider or dietitian.

The bigger question isn't:
"How many eggs do you eat?"

It's:
"What does your overall diet look like?"

One egg eaten with vegetables and whole grains is very different from eggs served regularly with processed meats and highly refined foods.

💬 How many eggs do you usually eat in a week?

🌿 Nourish Notes

Nourish your body. Nourish your life.

Well-being Booster

Chefs call it mise en place—French for "everything in its place."Before the cooking begins, ingredients are washed, chop...
28/06/2026

Chefs call it mise en place—French for "everything in its place."

Before the cooking begins, ingredients are washed, chopped, measured, and organized.

Why?

Because preparation makes the process smoother.

The same principle applies to healthy eating.

You don't have to cook seven meals at once.

Sometimes, simply washing your vegetables, boiling your eggs, portioning your snacks, or marinating tomorrow's protein is enough to make healthier choices easier.

Healthy eating isn't always about willpower.

Often, it's about preparation.

🌿 A little planning today can make tomorrow's choices much easier.

💬 What's one thing you could prep today to make eating well easier this week?

Nourish Notes

Nourish your body. Nourish your life.

I agree, with one small addition. Nutritionist Resource Meal prep doesn't improve your nutrition by itself.Meal prepping...
28/06/2026

I agree, with one small addition. Nutritionist Resource

Meal prep doesn't improve your nutrition by itself.

Meal prepping can make healthy eating more convenient. It reduces the likelihood of skipping meals or relying on fast food.

What you prep matters just as much as the fact that you prep.

Spending two hours preparing balanced meals can make healthy eating easier during a busy week, especially for students and professionals.

The goal isn't just to have food ready.

It's to have food that nourishes you when life gets busy.

💬 Do you meal prep, or do you prefer cooking fresh every day?

Sandra never goes to the library without a pack of Oreos.Not because she loves biscuits that much.But because somehow......
27/06/2026

Sandra never goes to the library without a pack of Oreos.

Not because she loves biscuits that much.

But because somehow...

One chapter in, she's already reaching for something sweet.

She once asked me,

"Why do I always crave sugary things whenever I'm reading?"

The answer is more interesting than you might think.

Your brain runs primarily on glucose, which comes from the food you eat. During long periods of studying or intense concentration, your brain is constantly using energy. That doesn't necessarily mean your body needs biscuits or sweets, it means it needs a steady supply of energy.

The problem is that sugary snacks like Oreos give you a quick burst of energy, but it's often followed by a crash, leaving you tired, hungry, or reaching for another biscuit.

Instead of relying only on sweets, try pairing your study session with foods that provide more sustained energy, such as:
🥜 Groundnuts or nuts
🍌 A banana with groundnuts
🥚 Boiled eggs
🥣 Oats
🍎 Fresh fruit with yogurt

And don't forget water. Sometimes what feels like low energy is simply dehydration.

So if you always crave something sweet while studying, you're not "lacking self-control." Your body is asking for energy—you just need to give it in a way that lasts.

💬 Be honest...

What's your "study snack"?

Mine? I'd love to hear yours. 😂👇

🌿 Nourish Notes

Nourish your body. Nourish your life.

Today's Nourish NoteWe often search for complicated ways to improve focus.A new app.A stronger coffee.A longer study sch...
26/06/2026

Today's Nourish Note

We often search for complicated ways to improve focus.

A new app.
A stronger coffee.
A longer study schedule.

But sometimes, the simplest habit is the one we overlook.

💧 Water.

Even mild dehydration can make it harder to concentrate, leaving you feeling tired or mentally foggy.

Before your next study session, meeting, or busy day, try starting with a glass of water.

Small habits may seem insignificant today, but they can make a meaningful difference when practiced consistently.

💬 What's one healthy habit you're working on this week?

🌿 Save this reminder and share it with a student, colleague, or friend who always forgets to drink water.

Nourish Notes
Nourish your body. Nourish your life.

Today's kitchen win: Nutty Rice!I prepared nutty rice today and it came out so delicious that I had to share. 😅Made with...
25/06/2026

Today's kitchen win: Nutty Rice!

I prepared nutty rice today and it came out so delicious that I had to share. 😅

Made with groundnuts, cashew nuts, and dried fruits, this dish brought together flavor, texture, and nourishment in one plate.

But what made the meal even better was what accompanied it.

🥚 Eggs (encocotte, sunny side up, and omelette)

🥗 Fresh coleslaw

Together, they transformed a simple rice dish into a more balanced meal.

As nutrition professionals, we often talk about balance, and this plate is a good example:

🍚 Rice for energy

🥚 Eggs for high-quality protein

🌰 Nuts for healthy fats, fibre, and extra protein

🥗 Vegetables for fibre, vitamins, and minerals

One thing I love about nutrition is that healthy eating doesn't have to be complicated or boring.

Sometimes it's just taking familiar foods and combining them in a way that nourishes your body while still making your taste buds happy.

💬 What's one meal you've made recently that surprised you with how good it turned out?

🌿 Nourish Notes

Nourish your body. Nourish your life.

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