Introduction

When you hear the word cholesterol, you immediately think of heart attack or strokes. The word has a negative connotation attached to it. But did you know that all cholesterol is not bad? In fact, it is a natural component that our body needs to perform various functions and maintain good health. While it is necessary for health, high levels of certain types can lead to heart issues.
What are the major differences between good and bad cholesterol? And how to improve your levels? Read the blog to find out answers to these common questions.

What is Cholesterol?

Cholesterol is a waxy, fat-like substance found in the blood and is essential for supporting various functions in the body. About 80% of the cholesterol your body needs is produced by the liver, while the remaining comes from various food sources, such as meat, poultry, dairy, and eggs. The main roles of cholesterol include:

• Cell Membrane Structure: Cholesterol is a key component of cell membranes, helping to maintain their fluidity and integrity.
• Vitamin D and Hormone Production: It is essential for Vitamin D synthesis and steroid hormones that support healthy bones, teeth, and muscles.
• Bile Production: It aids in bile synthesis, which helps digest and absorb the fats you consume.

Types of Cholesterol

Cholesterol circulates in the bloodstream as particles called “lipoproteins.” The two most common lipoproteins are:
1. HDL (High-Density Lipoprotein)
2. LDL (Low-Density Lipoprotein)

Good Cholesterol (HDL)

HDL, referred to as high-density lipoprotein, is considered “good cholesterol.” It is a healthy and dense type of cholesterol compared to other types. HDL helps remove harmful cholesterol from the body and lowers the risk of heart disease.

• Functions of HDL

1. HDL cholesterol helps remove harmful cholesterol and LDL from the body.
2. It transfers surplus cholesterol to the liver. The liver then breaks down this cholesterol and eliminates it from the body.
3. HDL helps maintain the inner walls of blood vessels, keeping them clean and healthy to minimise the risk of cardiovascular diseases.

• Why it is Important for Your Health

High levels of HDL cholesterol help prevent plaque buildup in the arteries, leading to a reduced risk of heart disease. The healthy range for HDL cholesterol should be at least 40 to 60 mg/dL for men and 50 to 60 mg/dL for women to maintain heart health.

Bad Cholesterol (LDL)

LDL cholesterol, or low-density lipoprotein, is labelled “bad cholesterol.” LDL is important for the body but is needed in smaller quantities and it becomes problematic when its levels in the blood are too high. Excess levels can lead to the buildup of plaque in the arteries, which increases the risk of heart disease and stroke by narrowing and hardening the arteries.

• Why is LDL Considered Bad Cholesterol?

LDL cholesterol combines with other substances and accumulates on the walls of arteries. This fatty deposit contributes to plaque buildup, which increases over time, narrowing the passageways and restricting blood flow. This process results in arteriosclerosis, also known as the hardening of arteries.
Atherosclerosis can lead to serious health conditions including coronary artery disease (CAD), cerebrovascular disease, peripheral artery disease (PAD), heart attack, and stroke.
LDL cholesterol should be below 100 mg/dL to keep the heart functioning properly, and if you have a history of atherosclerosis, it should be less than 70 mg/dL.

Why Balance Matters?

Heart attack is a leading cause of death worldwide and is often referred to as a silent killer. Cholesterol levels are a key indicator of heart health. According to the Centers for Disease Control and Prevention (CDC), an imbalance puts you at risk of health complications.
Higher LDL and lower HDL levels increase the risk of cardiovascular diseases, including heart attack, stroke, and high blood pressure. This is why healthcare professionals encourage maintaining healthy cholesterol levels to support heart health.

Tips to Improve Cholesterol Levels

Here are some lifestyle changes to improve these levels:

1. Balanced Diet: Include foods containing healthy fats, such as monounsaturated and polyunsaturated fatty acids. Their sources include avocados, nuts, seeds, salmon, and mackerel. Avoid foods with trans and saturated fats, such as baked goods, fried foods, and certain dairy products.
2. Exercise: Physical exercise is crucial for maintaining overall health and to increase HDL levels.
3. Quit Smoking: It is pre-established that smoking is not good for your health. It has the potential to increase bad cholesterol levels along with increasing its oxidation, making it stick to artery walls.
4. Maintain Healthy Weight: Obesity increases the risk of heart disease and other complications, so maintaining a healthy weight helps keep your cholesterol levels in check.
5. Dietary Supplements: Supplements containing fish oil and cod liver oil are great sources of omega-3 fatty acids which can also help maintain optimal levels.
6. Regular Monitoring: According to the Centers for Disease Control and Prevention (CDC), regular monitoring through blood tests at least every four to six years is important to check cholesterol levels. Routine checkups are essential for early detection and prevention.

Conclusion

Cholesterol is a vital component of the body, necessary to perform various functions properly. The problem starts when its levels exceed the normal range, increasing the risk of heart disease.
Therefore, maintaining healthy cholesterol levels is crucial for heart health and disease prevention. Adopting proactive measures such as healthy eating, regular exercise, and supplementation can boost your HDL levels while reducing LDL levels.

FAQs

What is more important: good cholesterol or bad cholesterol?
HDL, or good cholesterol, is essential as it reduces LDL levels and decreases the risk of cardiovascular diseases.

How can you tell the difference between good and bad cholesterol?
HDL is considered good cholesterol because it removes excess fats from the body. In contrast, LDL is labelled as bad cholesterol due to its tendency to deposit in artery walls, increasing the risk of heart problems.

How do you raise good cholesterol?
Choosing heart-healthy foods, quitting smoking, weight management, and regular exercise can help.

What is the normal range for LDL cholesterol?
It should be less than 100 mg/dL.

References

mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388
heartuk.org.uk/cholesterol/what-is-cholesterol
healthline.com/health/high-cholesterol/hdl-cholesterol#hdl-vs-ldl
webmd.com/cholesterol-management/hdl-cholesterol-the-good-cholesterol