We hear cholesterol get mentioned a lot, but many of us don’t really get what it means. Or why it matters so much for our wellbeing and heart health. If you’ve ever wondered about what cholesterol is and what you can do to maintain healthy levels of it, you’re in the right place.
What exactly is cholesterol?
It can have a bad reputation, but cholesterol is actually essential for our bodies to function properly. This waxy substance plays a crucial role in protecting our cells and nerves from damage. It also supports our body’s hormone production. Without enough cholesterol, our bodies simply couldn’t work very well!
Here’s something that might surprise you: most of the cholesterol in your body isn’t from the food you eat. Your liver naturally produces about two thirds of your cholesterol, with only one third coming from your diet. This means that while our food choices matter, our body’s own production system is the primary source of cholesterol.
The Good, the bad, and the balance
Not all cholesterol is created equal. There are two main types you should know about:
HDL (High-density lipoprotein) is often called the “good” cholesterol. It actually helps protect your heart by taking cholesterol away from your arteries and back to your liver for removal.
Non-HDL cholesterol (which includes LDL or low-density lipoprotein) is the type we need to monitor more carefully. When our non-HDL levels become too high, they can increase your risk of circulatory diseases, such as heart disease.
We want to maintain a healthy balance between these different types of cholesterol, rather than trying to eliminate cholesterol entirely.
Taking control: Practical steps for healthy cholesterol
Rather than focusing on demonising certain foods, the most effective approach is adopting an overall healthy eating pattern. Research consistently shows that certain dietary choices can make a significant difference. Foods to embrace more often:
- Fresh fruits and vegetables
- Wholegrains and high-fibre foods
- Nuts and seeds
- Unsaturated fats like olive oil and rapeseed oil
Foods to limit:
- High saturated fat items (think cakes, crisps, and biscuits)
- Foods that are high in added sugars
- Heavily processed and refined foods
- Excessive salt
The Mediterranean diet has earned recognition from health experts, including the NHS, as an excellent approach for maintaining healthy cholesterol levels and supporting overall heart health.
Beyond diet: Lifestyle factors that matter
While nutrition plays a significant role, other lifestyle factors are equally important for maintaining healthy cholesterol levels:
Stay active: Regular physical activity can help boost your HDL (good) cholesterol while also supporting overall heart health.
Quit smoking: If you smoke, stopping is one of the best things you can do for your cholesterol levels and heart health.
Moderate alcohol consumption: Drinking less alcohol can positively impact your cholesterol levels.
When to seek professional guidance
Staying aware of changes in your health and maintaining open communication with your healthcare provider is essential. If you have concerns about your cholesterol levels or notice any symptoms that worry you, contact your GP.
Regular health check-ups can help you stay on top of your cholesterol levels and catch any concerning changes early, when they’re most manageable.
The bottom line
By focusing on a balanced diet that’s rich in whole foods, staying physically active, and maintaining other healthy lifestyle habits, you’re giving yourself the best chance at maintaining healthy cholesterol levels naturally.
Remember, small, consistent changes are the ones with the best chance of lasting. Your heart will thank you for the effort you put in today.
