Cholesterol: Good or Bad? All You Need to Know!
- Audrey
- Nov 2, 2024
- 5 min read
Updated: Apr 9
When it comes to health buzzwords, “cholesterol” probably ranks in the top five. Let’s face it, when most people hear the word “cholesterol,” the first thought that comes to mind is heart disease. For years, the pharmaceutical industry has promoted the idea that cholesterol levels directly contribute to heart problems. But here’s the twist: research shows that cholesterol isn’t the villain it’s made out to be. In fact, it’s pretty essential for keeping our bodies functioning and balanced.
Let’s break down some cholesterol myths, explore the types of cholesterol, and see how to approach it for a heart-healthy life.
The Big Myth: Cholesterol is Always Bad
Let’s be clear: cholesterol isn’t just some nuisance floating around in your bloodstream. It’s vital to many of your body’s key functions, and you wouldn’t survive without it. Cholesterol helps produce:
Hormones like estrogen, progesterone, and testosterone.
Vitamin D, which is key for bone health and immune function.
Bile acids that aid digestion.
Cell membranes, keeping cells structurally sound.
Here’s what might surprise you even more—about 75% of your cholesterol is produced in your liver. The rest? That comes from food sources like eggs, meat, and full-fat dairy. But cholesterol absorption varies among individuals, with some absorbing more or less depending on genetic factors and other lifestyle influences.
So, What Exactly Is Cholesterol?
Cholesterol is a waxy substance found in every cell in your body, and it’s essential for keeping your cells, hormones, and brain healthy. Your brain actually houses about 25% of your body’s cholesterol, making it vital for cognitive function.
Since cholesterol and water don’t mix well, it needs help traveling through your blood. Enter lipoproteins—these guys transport cholesterol through the bloodstream. Think of them as delivery vehicles, making sure cholesterol gets to where it needs to go.
LDL vs. HDL: The “Bad” and the “Good”
When we talk about cholesterol, it usually comes down to LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein).
LDL Cholesterol (The “Bad” Guy)
LDL has earned a bad rep because high levels of it have been linked to atherosclerosis—plaque buildup in the arteries that can eventually lead to heart disease. Think of LDL as a dump truck. It carries cholesterol around your body, and when there’s too much, it “dumps” cholesterol in the arteries, causing blockages.
HDL Cholesterol (The “Good” Guy)
On the other hand, HDL is like the garbage truck, picking up excess cholesterol and bringing it back to the liver for disposal. Higher HDL levels have been associated with a lower risk of heart disease since it helps remove bad cholesterol from your arteries.
Key Point: It’s not necessarily about lowering your overall cholesterol but keeping your LDL and HDL balanced.
Other Important Markers to Note
Besides LDL and HDL, here are a couple of other markers you might see on your blood test results:
Triglycerides: These fats are stored in fat cells for energy. Regularly eating more calories than you burn, especially from carbs, can lead to high triglycerides.
Total Cholesterol: This is the combination of all types of cholesterol in your bloodstream. While it gives an overall idea, it doesn’t specify how much is LDL vs. HDL.
How LDL Cholesterol Impacts Your Health
High LDL cholesterol can lead to plaque buildup in the arteries, causing them to harden. This process, known as atherosclerosis, restricts blood flow and can lead to chest pain, especially during physical exertion. If a plaque rupture leads to a clot in the artery, it can trigger a heart attack.
The Risks of High LDL Cholesterol:
Increased risk of heart disease and certain cancers.
Greater likelihood of gallstones, nerve issues, and possibly even dementia.
Bottom line: High LDL levels can be problematic, so keeping it in check is a priority.
What Causes High LDL Cholesterol?
While dietary cholesterol has long been blamed for high blood cholesterol, recent studies suggest it’s the saturated and trans fats in food that are the real culprits. However, other factors play a role:
Foods high in saturated and trans fats (think red meat, full-fat dairy, processed foods) can raise LDL levels. Not all high-cholesterol foods are bad though! For example, eggs contain cholesterol but little saturated fat, and they’re generally considered safe in moderation.
Genetics
Genetic factors mean that some people—about 15-20% of the population—are “hyper-responders” who experience a larger increase in LDL from dietary cholesterol than others.
Lifestyle and Age
Other risk factors include advancing age, being male, lack of physical activity, stress, and smoking. Even life phases like menopause can affect cholesterol levels.
How to Lower LDL Cholesterol through Diet
Foods to Avoid
Trans fats found in processed foods like margarine, rapeseed oil, and some fast foods.
Saturated fats from animal products.
Foods to Add
Legumes
Packed with soluble fibre, legumes (beans, peas, lentils) help reduce LDL levels. They’re also filling, helping reduce the intake of high-saturated fat foods.
Whole Grains
Whole grains, especially oats and barley, are high in beta-glucan, a soluble fibre known to lower cholesterol. Studies show that people who eat 2.5+ servings of whole grains per day have a 21% lower risk of cardiovascular disease.
Nuts and Seeds
Almonds, pistachios, and pumpkin seeds are rich in monounsaturated fats and phytosterols (plant compounds that block cholesterol absorption). Regular nut consumption is linked to a 14% lower risk of cardiovascular disease.
Dark Leafy Greens
Spinach, kale, and broccoli are loaded with carotenoids that act like antioxidants in your arteries, protecting them from plaque buildup. They may also bind to bile acids, helping reduce cholesterol.
Garlic and Onions
Garlic has been shown to lower total cholesterol, and onions contain quercetin, which may help prevent artery hardening.
Fruits
Apples, berries, citrus, and grapes are high in pectin, a type of soluble fibre that lowers cholesterol. Pectin has been shown to reduce LDL levels by up to 10%.
Avocados
Avocados are the highest fruit source of phytosterols, which help reduce cholesterol. Including one avocado a day in a moderate-fat diet has been linked to reduced LDL levels.
Soy protein has a mild cholesterol-lowering effect, reducing LDL by about 3-4% when 25 grams are consumed daily.
General Tips for Supporting Healthy Cholesterol Levels
Quit Smoking: Chemicals in cigarettes make it easier for LDL to build up in the arteries.
Exercise Regularly: Physical activity can help lower LDL and raise HDL cholesterol.
Focus on Fibre: Fibre helps eliminate cholesterol from the body, particularly soluble fibre found in oats, legumes, and fruits.
Healthy Fats choice: Opt for fats from olive oil, nuts, and avocados. Limit saturated fats, but don’t go low-fat, as healthy fats support heart health.
So, What’s the Takeaway on Cholesterol?
Dietary cholesterol isn’t the enemy; it’s the amount of saturated and trans fat, along with genetics and lifestyle factors, that can lead to high LDL levels. Focus on a balanced diet rich in whole foods, fibre, and healthy fats to support your heart health. And while cholesterol guidelines may shift over time, the advice to eat more plants and fewer processed foods remains solid.
Ready to Take Control of Your Cholesterol?
If you’re dealing with high cholesterol or have a family history of cardiovascular disease, let’s chat. I’m here to offer guidance and personalised dietary plans, along with blood testing if needed. Whether you’re looking to adjust your lifestyle or explore deeper cardiometabolic testing, book a call with me today—let’s get your heart health back on track!
Let’s take control—together.
Audrey
Nutritional Therapist
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