The Truth About Cholesterol
Cholesterol is a fat your body genuinely needs. It builds cell membranes, makes hormones, and helps synthesize vitamin D. The issue is the type and the balance.
- •LDL (bad cholesterol): builds up on artery walls, causing atherosclerosis
- •HDL (good cholesterol): carries LDL back to the liver for removal
- •Triglycerides: excess energy stored as fat
Healthy Numbers
| Marker | Normal | Note |
|---|---|---|
| Total cholesterol | under 200mg/dL | — |
| LDL | under 130mg/dL | under 100 ideal |
| HDL | 60mg/dL or higher | under 40 risky |
| Triglycerides | under 150mg/dL | — |
Foods That Lower LDL
- •Oatmeal: beta-glucan blocks cholesterol absorption
- •Legumes: rich in fiber and plant protein
- •Nuts: unsaturated fats in walnuts and almonds
- •Olive oil: the core of the Mediterranean diet
- •Oily fish: omega-3 lowers triglycerides
- •Apples, strawberries: pectin helps flush out LDL
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Eating 25–30g of fiber a day can lower LDL by 5–10%.
Foods to Avoid
- •Trans fats: margarine, shortening, fried food
- •Saturated fats: pork belly, butter, cream
- •Processed meat: sausage, bacon, ham
- •Refined carbs: drive triglycerides up
Lifestyle Improvements
- •Cardio: 150+ minutes a week raises HDL
- •Quit smoking: smoking lowers HDL
- •Maintain a healthy weight: losing 5kg drops LDL about 8%
- •Manage stress: cortisol affects cholesterol
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If your numbers are very high or you have a family history, diet alone may not be enough. Regular checkups and specialist advice are needed.
“Heart health is a lifelong investment. Small dietary changes make a big difference.”