Cholesterol is a waxy, fat-like substance found in every cell of the body. It is definitely associated with many negative health effects, but is that all there is to cholesterol?
Cholesterol is actually essential for many functions in your body, however, there are different kinds of cholesterol. Understanding the difference between “good” and “bad” cholesterol is crucial for maintaining heart health.
The Role of Cholesterol in the Body
Cholesterol plays several vital roles, including, but not limited to
1. Providing structure and flexibility for all cell membranes. In other words, without cholesterol no cell in your body can be properly formed.
2. Producing hormones. Cholesterol is a precursor for sex hormones (estrogen, testosterone) and stress hormones (cortisol).
3. Aiding digestion. The liver uses cholesterol to make bile acids, which help digest fats.
4. Supporting vitamin D production in your body. Cholesterol helps the body produce vitamin D when exposed to sunlight.
The importance of cholesterol in your body is demonstrated by the fact that up to 80% of your body’s cholesterol requirement is produced by your own liver. Only 20% comes from diet.
Why then does cholesterol have such a bad reputation?
To understand this, let’s learn about the 2 types of cholesterol.
Good vs. Bad Cholesterol
Cholesterol, being a kind of fat, is not water soluble, which means it cannot disolve in blood. If it cannot dissolve in blood, then it cannot be transported in blood. For this reason, cholesterol needs to be bound to a lipoprotein to enable it travels through the bloodstream. The kind of lipoprotein determines the kind of cholesterol or rather the effects that cholesterol will have on our body.
There are 2 kinds of lipoproteins, Low density lipoprotein (LDL) and High density lipoprotein (HDL).
LDL (Low-Density Lipoprotein)
• Carries cholesterol from the liver to cells.
• High levels can lead to plaque buildup in arteries (atherosclerosis), increasing the risk of heart disease and stroke. For this reason LDL cholesterol is called ‘Bad’ Cholesterol.
HDL (High-Density Lipoprotein)
• Removes excess cholesterol from the bloodstream and takes it back to the liver for disposal.
• Higher levels are protective against heart disease. For this reason HDL Cholesterol is called ‘Good’ Cholesterol.
What Affects Cholesterol Levels?
Several factors influence cholesterol levels, including:
Diet
Saturated fats (found in red meat, full-fat dairy) and trans fats (processed foods) raise LDL. Unsaturated fats (olive oil, nuts, fish) improve HDL.
Physical activity
Regular exercise boosts HDL and lowers LDL, while sedentary lifestyle has the opposite effect.
Genetics
Some people inherit conditions like familial hypercholesterolemia, leading to high LDL.
Weight & smoking
Obesity and smoking lower HDL and raise LDL.
How to Maintain Healthy Cholesterol Levels
✔ Eat heart-healthy fats
Avocados, nuts, olive oil, and fatty fish (salmon, mackerel).
✔ Increase fiber intake
Oats, beans, fruits, and vegetables help reduce LDL.
✔ Exercise regularly
Aim for at least 150 minutes of moderate activity per week.
✔ Avoid trans fats & limit saturated fats
Choose lean proteins and low-fat dairy. Limit the reusing oil for frying.
✔ Quit smoking & limit alcohol
Both negatively impact cholesterol levels.
✔ Get regular check-ups
Blood tests can monitor cholesterol and detect risks early.
In conclusion, cholesterol itself is not inherently bad—it is necessary for vital bodily functions.
The key is balance!
Too much LDL (bad cholesterol) increases heart disease risk, while Higher HDL (good cholesterol) helps protect against heart problems.
By making smart lifestyle choices, you can maintain healthy cholesterol levels and reduce the risk of cardiovascular diseases.
If you have concerns about your cholesterol, consult a healthcare provider for personalized advice.
Columnist: Kelvin Owusu (MD)
