What Is Cholesterol and Why Does It Matter?
Cholesterol often gets a bad reputation, but the truth is, your body needs cholesterol to build healthy cells and hormones. The problem starts when levels become unbalanced, and raises your risk of heart disease, stroke, and other serious health conditions. With the right knowledge and guidance, you can take control of your heart health, instead of waiting for a crisis to occur.
The Two Types of Cholesterol: LDL vs. HDL, or The Bad vs. The Good
Let’s break it down:
– LDL (Low-Density Lipoprotein) – Often called “bad cholesterol”. High levels of
LDL can lead to plaque buildup in your arteries, increasing your risk of heart attack or stroke. Over time, the LDL begins to build up on the artery walls and causes them to harden and narrow, this is as atherosclerosis. This causes restricted blood flow and oxygen to other vital organs.
– HDL (High-Density Lipoprotein) – Known as “good cholesterol”. HDL helps
remove excess LDL from your bloodstream, acting like a cleaning crew for your arteries. Carries it to your liver so that the bad cholesterol can be broken down and removed. Those with higher levels of HDL have lower risk of heart attack and stroke.
Your goal? Keep LDL LOW and HDL HIGH to protect cardiovascular health.
How Can You Keep Your LDL Low and Your HDL High Naturally?
Diet and Lifestyle Changes
Cut back on saturated fats: such as limiting red meat consumption, butter, and full fat dairy.
Avoid trans fats (fried and processed foods): these increase your LDL and lower your HDL, doing exactly the opposite of what is needed.
Increase Omega-3’s in your diet: these increase your HDL and improve your cardiac health.
Add soluble fiber (oats, beans, apples, flaxseeds): This lowers your LDL
Choose fats wisely: Olive oil, avocado, nuts and seeds are all great sources of healthy fats that can help increase your HDL.
Exercise: At least 150 minutes of exercise per WEEK, that can include a brisk walk, swimming, biking, even housework, yes it counts, can help.
Quit smoking: this can quickly improve circulation and help raise HDL.
Maintain a healthy weight: Even having a goal of losing a small amount of weight can significantly improve your numbers.
Limit Alcohol: While there is conflicting research that states small amounts of certain alcoholic beverages can help raise HDL, large amounts can cause damage to the heart.
While all the above mentioned is a great start at maintaining healthy LDL and HDL levels, sometimes genetics, age and hormonal changes can make it difficult to achieve healthy levels and your doctor may recommend medication support to reduce LDL.
Why Monitoring Cholesterol Levels Is Important?
High cholesterol is a silent but a serious risk, and it usually has no symptoms. That’s why regular bloodwork and check-ins with your provider are so important. A simple lipid panel can provide key insights into:
• Total cholesterol (Desired level: Less than 200 mg/dL)
• LDL and HDL levels (Desired levels; LDL less than 100mg/dL and HDL above 60mg/dL is considered cardiac protective.)
• Triglycerides: another type of fat in your blood that can impact heart health. (Desired Level: Less than 150mg/dL)
These labs can detect problems early, track LDL and HDL to see if lifestyle changes or medications prescribed are working, and it gives your provider a chance to adjust any treatment plans that are in place to help give you the chance to lower your risk of heart disease.
It is important to note that managing underlying conditions, such as diabetes, thyroid dysfunction, and hormone imbalances can also worsen your cholesterol, especially if they are not being managed appropriately.
When Should You Get Your Cholesterol Checked?
General Guidelines According to the American Heart Association (AHA):
Adults 20 and older should get a lipid panel every 4-6 years if you do not have any of the following risk factors:
- Over the age of 40
- Family history of heart disease or high cholesterol
- High blood pressure
- Diabetes or prediabetes
- Obesity or overweight
- Smoker
- Unhealthy diet and sedentary lifestyle
If you have any of the following risk factors your cholesterol should be checked yearly.
NOTE: if you are on any cholesterol medications your doctor may want to check more often to ensure that the medication is working as expected.
Key Takeaways:
- Cholesterol itself isn’t bad, it is essential.
- Keep your LDL low and Your HDL high
- Diet and exercise are essential to keeping your cholesterol levels in check
- Knowing your cholesterol levels is great knowledge to have when it comes to heart health.
References
American Heart Association. (n.d.). Cholesterol. In Heart.org. Retrieved September 8, 2025, from https://www.heart.org/en/health-topics/cholesterol
