A TikTok influencer’s embrace of a high-fat diet is fueling a debate about modern nutritional advice. Ninalotte, a Belgian actress and content creator, recently shared her elevated cholesterol levels alongside a lifestyle that prioritizes foods like red meat, butter, and eggs-a stark contrast to commonly recommended dietary guidelines. While acknowledging criticism, Ninalotte argues the focus should shift from limiting cholesterol and saturated fats to reducing ultra-processed foods and seed oils, a perspective experts are beginning to examine more closely.
A Belgian influencer and actress is sparking debate online after sharing her blood test results and advocating for a diet high in red meat, butter, and eggs. Ninalotte, as she is known on TikTok, acknowledges her lifestyle deviates from conventional dietary advice, and often faces criticism about the potential impact on her cholesterol levels.
However, Ninalotte argues that the focus shouldn’t be on cholesterol or saturated fats, but rather on limiting ultra-processed foods and seed oils. She believes higher cholesterol levels are necessary for optimal brain health, hormonal balance, cell function, and immunity, and shared a breakdown of her HDL and LDL cholesterol values with her followers.
Understanding HDL and LDL Cholesterol
The body does require cholesterol, a fatty substance essential for various bodily functions. There is a distinction, however, between high-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol.
HDL cholesterol helps remove excess cholesterol from the bloodstream and delivers it to the liver. Conversely, LDL cholesterol can accumulate in blood vessels. According to the Centers for Disease Control and Prevention (CDC), this buildup increases the risk of cardiovascular disease.
Ninalotte’s total cholesterol level is 235 milligrams per deciliter (mg/dL), which is considered high. Yale Medicine notes that for women over the age of 20, a total cholesterol level should ideally remain below 200 mg/dL. Her LDL cholesterol is also elevated at 114 mg/dL, exceeding the recommended threshold of 100 mg/dL.
The Role of Saturated Fats
Ninalotte suggests LDL cholesterol isn’t inherently harmful, becoming problematic only when inflammation is present. But is that accurate?
“A high intake of saturated fats can indeed lead to elevated LDL cholesterol,” explains Bruno De Meulenaer, a professor at Ghent University. He emphasizes that saturated fats aren’t necessarily problematic in themselves, and foods like butter or coconut oil don’t need to be completely avoided. “However, it’s better to consume them in moderation compared to oils like olive or rapeseed oil,” De Meulenaer advises.
The Flemish Institute for Healthy Living echoes this sentiment. In a response to Factcheck.Vlaanderen, the institute cited a scientific paper demonstrating a correlation between higher saturated fat intake and an increased risk of heart and vascular disease.
“To maintain healthy cholesterol levels, it’s advisable to limit foods rich in saturated fat, replacing them with foods rich in unsaturated fats, such as vegetable oils, nuts, seeds, and fatty fish,” writes Caroline Coeckelbergh, a staff member at Gezond Leven. She also stresses the importance of a generally healthy diet, following the food triangle.
Ultra-Processed Foods and Seed Oils
Ninalotte contends that ultra-processed foods, rather than cholesterol, are the primary concern.
Coeckelbergh refers to a report from Gezond Leven, which defines ultra-processed foods as “formulations of ingredients made through a series of industrial processes.” This broad category includes items ranging from sugary drinks and hamburgers to noodles and chips.
De Meulenaer finds it difficult to make generalizations about such a wide range of products. “There are various definitions circulating. Soft drinks fall under almost all definitions, but they don’t even contain fats. It’s therefore challenging to formulate general statements,” he says.
In practice, ultra-processed foods are often, but not always, high in saturated fats, sugars, and salt, Coeckelberghs notes. “Research also shows that a high consumption of ultra-processed foods is often associated with an increased risk of obesity, type 2 diabetes, and cardiovascular disease. Although exceptions do exist,” she adds. This connection highlights the importance of mindful food choices for overall health.
Seed Oils and Industrial Processing
Finally, Ninalotte advises avoiding seed oils, though her reasoning remains unclear. De Meulenaer suggests this may be due to the intense industrial processes these oils undergo. However, he doesn’t consider seed oils dangerous or unhealthy.
“That industrial distillation actually serves to remove free fatty acids and impurities from the oils. So, just because it’s an intensive process doesn’t mean it’s ‘wrong.’ On the contrary: the quality, stability, and safety are significantly improved.”
Key Takeaways
Saturated fats can raise LDL cholesterol, which increases the risk of heart and vascular disease. Ultra-processed foods often contain high levels of these fats. Therefore, limiting saturated fats and ultra-processed products remains important for maintaining good health.
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