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Good and bad cholesterol; what do they actually mean? 

Cholesterol, a lipid found in nearly every cell of your body, constitutes approximately 25% of your body's cholesterol content in the brain. Primarily produced in the liver, cholesterol plays a vital role in various essential functions. These include the synthesis of hormones and vitamin D, the construction of cellular membranes, and facilitation of healthy digestion through its involvement in bile production. Thus, cholesterol is indispensable for overall health. Devoid of cholesterol, the proper functioning of your body would be compromised. Fortunately, your body is equipped to produce the necessary cholesterol, ensuring the vital processes that rely on it can proceed seamlessly. ( So it’s a good thing you make all the cholesterol you need).


Commonly heard terms are good and bad cholesterol. What do they actually mean? 

When we talk about cholesterol, it's essential to consider the types of lipoproteins that transport cholesterol in our bodies. Low-density lipoprotein (LDL), often labelled as "bad" cholesterol, plays a crucial role in carrying cholesterol, triglycerides, and other fats throughout the bloodstream. Elevated levels of LDL are associated with an increased risk of atherosclerosis—a condition characterised by the accumulation of plaque in arteries, leading to potential heart diseases.


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Saturated fats, commonly found in certain foods like fried and processed food and red meat, are known to contribute to higher levels of LDL cholesterol. LDL receptors are present on the cells in our liver. These receptors draw LDL cholesterol from the circulation and transport it to the liver where it is metabolised. According to research, consuming excessive amounts of saturated fat impairs the function of the receptors and causes blood cholesterol levels to rise.


In addition to saturated fats, the role of sugar in cholesterol levels is also noteworthy. While sugar itself does not directly contain cholesterol, excessive consumption has been linked to adverse effects on lipid profiles. Diets high in added sugars may contribute to higher triglyceride levels, which are fats carried by LDL cholesterol.


Moreover, a diet rich in sugar has been associated with lower levels of high-density lipoprotein (HDL), often referred to as "good" cholesterol. HDL acts like a garbage truck, removing fats distributed by LDL from bodily tissues and cells, transporting them back to the liver for processing and removal. Reduced levels of HDL are linked to an increased risk of atherosclerosis.


So what types of foods can we choose that support higher levels of HDL and lower levels of LDL?

  • Whole grains

  • Fruits and vegetables 

  • Dark chocolate (75-85%)

  • Fatty fish (salmon, tuna, sardines)

  • Nuts


Elevated cholesterol levels are influenced not only by dietary choices but also by various other factors. These factors include:

  • Stress: Stress can play a significant role in cholesterol levels as stress hormones like cortisol and adrenaline that may result in elevated blood sugar and inflammation. Over time, this physiological response may stimulate the liver to increase the production of cholesterol and triglycerides, contributing to higher cholesterol levels.

  • Type 2 Diabetes: Individuals with type 2 diabetes often experience challenges in maintaining optimal cholesterol levels. The interplay between insulin resistance and blood sugar regulation can lead to imbalances in cholesterol, particularly an increase in low-density lipoprotein (LDL) cholesterol and triglycerides.

  • Menopause: The decline in oestrogen levels may contribute to alterations in cholesterol metabolism, often leading to an increase in LDL cholesterol. Additionally, weight gain during menopause can further exacerbate these changes.

  • Prolonged Sitting: Extended periods of sitting can have a negative impact on cholesterol levels. When you sit for prolonged durations, an enzyme responsible for converting harmful LDL cholesterol into beneficial HDL cholesterol decreases significantly. This reduction in the enzyme's activity may contribute to an imbalance in cholesterol ratios.

  • Alcohol and Smoking: Consumption of alcohol and smoking are lifestyle factors that can adversely affect cholesterol levels. Excessive alcohol intake may lead to elevated triglyceride levels, while smoking is associated with a decrease in HDL cholesterol. Both these habits contribute to an unfavourable lipid profile, increasing the risk of cardiovascular issues.


Therefore, understanding and addressing these non-dietary factors is crucial in managing cholesterol levels effectively. Lifestyle modifications, stress management, regular physical activity, and quitting smoking can all play vital roles in maintaining a healthy lipid profile.



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