Understanding Cholesterol: The Good, the Bad, and Why It Matters
Share
Understanding Cholesterol: The Good, the Bad, and Why It Matters
Cholesterol is one of those health buzzwords that gets tossed around a lot, but do you really know what it is or why it's so important? Contrary to popular belief, cholesterol isn't all bad. In fact, it plays a critical role in how your body functions. In this post, we'll break down the science in simple terms—what cholesterol is, the different types, how it's made, what it does, and how it affects your health.
What Is Cholesterol?
Cholesterol is a waxy, fat-like substance found in every cell of your body. It might sound like something you don’t want, but your body actually needs cholesterol to build healthy cells, produce hormones, and make vitamin D. Cholesterol is also essential for creating bile acids, which help digest fat.
Your body makes most of the cholesterol it needs on its own. In fact, about 80% of your cholesterol is made by your liver. The rest comes from the foods you eat—primarily animal products like meat, cheese, and eggs.
How Is Cholesterol Made?
Cholesterol production happens mostly in the liver through a complex process that starts with a molecule called acetyl-CoA. The liver uses this molecule to produce cholesterol through a multi-step pathway. The key enzyme in this process is called HMG-CoA reductase. This is the enzyme targeted by statin medications, which are prescribed to lower cholesterol levels by slowing down its production in the liver.
Even if you eat foods high in cholesterol, your liver adjusts by producing less of it. On the flip side, if your diet is low in cholesterol, your liver makes more. Your body tries to maintain a balance, but lifestyle, genetics, and other factors can disrupt this harmony.
LDL vs. HDL: The Two Main Types of Cholesterol
LDL (Low-Density Lipoprotein) – The "Bad" Cholesterol
LDL carries cholesterol from the liver to the cells that need it. But when there’s too much LDL in the blood, it can stick to the walls of arteries. Over time, this buildup (called plaque) can narrow the arteries and make them less flexible—a condition known as atherosclerosis. This raises the risk of heart attack, stroke, and other cardiovascular diseases.
The real danger arises when LDL particles become small and dense. These are more likely to oxidize and inflame the arterial walls, a process that accelerates plaque formation.
HDL (High-Density Lipoprotein) – The "Good" Cholesterol
HDL acts like a cleanup crew. It removes excess cholesterol from the bloodstream and transports it back to the liver, where it can be broken down and eliminated from the body. HDL also has anti-inflammatory and antioxidant properties that help protect blood vessels from damage.
Higher levels of HDL are associated with a reduced risk of heart disease. Ideally, you want high HDL and low LDL levels to maintain optimal cardiovascular health.
Why Cholesterol Matters
Dr. Sten Ekberg, a former Olympic decathlete turned holistic health expert, emphasizes that cholesterol is a natural and essential part of the body’s system. He explains that cholesterol helps repair damaged cells and respond to inflammation. Without it, your body would struggle to function.
Dr. Eric Berg often reminds us that cholesterol is not the enemy; rather, it’s a symptom of an underlying problem. High cholesterol is often a response to inflammation caused by poor diet, stress, or other metabolic issues.
Dr. Mark Hyman focuses on functional medicine and points out that cholesterol only becomes a problem when combined with other risk factors like high blood sugar, insulin resistance, and inflammation. He believes that targeting cholesterol alone is missing the bigger picture.
How Cholesterol Moves Through the Body
Cholesterol is not water-soluble, meaning it can't float freely in the bloodstream. It needs a transport system, which comes in the form of lipoproteins—tiny packages made of fat and protein. LDL and HDL are both types of lipoproteins.
-
LDL delivers cholesterol to cells that need it for building cell membranes or producing hormones.
-
HDL picks up excess cholesterol and returns it to the liver.
This transportation system is critical. Without it, cholesterol couldn’t reach the parts of the body where it’s needed—or be removed efficiently.
The Role of Triglycerides
While we’re talking lipids, let’s not forget about triglycerides. These are another type of fat found in your blood. After you eat, your body converts calories it doesn't need into triglycerides and stores them in fat cells. High triglyceride levels combined with high LDL or low HDL can increase the risk of heart disease.
How to Maintain Healthy Cholesterol Levels
Here are some proven ways to keep your cholesterol levels in check:
-
Eat Healthy Fats – Choose unsaturated fats like olive oil, avocados, and nuts. Avoid trans fats and reduce saturated fats.
-
Increase Fiber – Soluble fiber found in oats, beans, and fruits helps lower LDL levels.
-
Exercise Regularly – Physical activity can raise HDL and lower LDL.
-
Lose Excess Weight – Even a small weight loss can improve cholesterol levels.
-
Limit Sugar and Refined Carbs – These can lower HDL and raise triglycerides.
-
Quit Smoking – This increases HDL and improves heart health.
-
Limit Alcohol – Excess alcohol can raise cholesterol and triglycerides.
Cholesterol Testing and What Your Numbers Mean
A standard lipid panel measures:
-
Total cholesterol
-
LDL cholesterol
-
HDL cholesterol
-
Triglycerides
Here’s what you generally want to see:
-
Total Cholesterol: Less than 200 mg/dL
-
LDL: Less than 100 mg/dL (ideal)
-
HDL: 60 mg/dL or higher
-
Triglycerides: Less than 150 mg/dL
Your doctor may also look at the ratio of total cholesterol to HDL or LDL particle size to get a fuller picture.
Final Thoughts
Cholesterol is not your enemy—it’s a vital substance that your body depends on. Problems arise when cholesterol levels are thrown out of balance, often due to poor diet, lack of exercise, and metabolic dysfunction.
Instead of fearing cholesterol, take it as a signal. A cholesterol test can provide valuable insight into your overall metabolic health. And with the right lifestyle changes, you can support your body in maintaining a healthy balance.
Stay informed. Stay proactive. Stay healthy.