
Cholesterol has earned itself the label of something bad and health-threatening. But the truth is that it is a vital compound that the human body cannot do without. According to the density of the particles, there are 2 types of cholesterol - LDL cholesterol and HDL cholesterol - with LDL having the name "bad cholesterol". If we take in large amounts of it in the diet, it deposits in the walls of the blood vessels and causes atherosclerosis. The good news is that even the 'bad cholesterol' can be normalised to prevent the risk of clogged blood vessels.
If you're wondering what cholesterol is, it's important to know that, despite the confusing technical descriptions, the explanation is simple: it is a waxy (steroid) compound that is part of the blood. We can't live without it because it is involved in the body's most important processes:
- it is part of cell membranes,
- it is involved in the production of hormones (it is particularly important in the production of vitamin D by the sun),
- it is involved in the processing of fats in the body.
Pharmacist Mgr. Pavla Horáková warns, however, that cholesterol can easily become our enemy. "When it settles in the blood vessels, it literally prevents blood flow, which can have fatal consequences in the form of atherosclerosis or hardening of the arteries." One of the two types of cholesterol, LDL (low-density lipoprotein), is involved in deposition in the blood vessels, and the body can make it itself to some extent, but we increase its levels by ingesting it in our diet (typically in meat and dairy products). Not for nothing, then, is LDL called "bad cholesterol" and we look for ways to reduce it as efficiently as possible. The good news is that it can be done.
What is most critical about LDL cholesterol? Most of it is produced by the body itself, the rest (or rather excess) is taken in the diet
Andrea Lančaričová, PhD, of Quark magazine, reminds us that the body makes most of its own cholesterol, while the rest (in the case of LDL cholesterol, rather excess) is ingested in the diet. "According to the origin, we distinguish between exogenous or external cholesterol, which we get from food, and endogenous or internal cholesterol, which the body produces itself," she adds.
LDL cholesterol levels: What is the norm and what is already too much?
With LDL cholesterol, lower values are better because with each increase, the risk of health problems increases.
Many factors influence LDL cholesterol levels:
Diet
Saturated fats in food raise LDL levels.
Weight
Being overweight raises LDL levels while lowering HDL levels, which significantly "spikes" the amount of total cholesterol.
Physical activity
Lack of physical activity leads to weight gain, which again raises LDL levels.
Smoking
Cigarette smoke contributes to the formation of free radicals that destroy HDL cholesterol. That being said, HDL helps remove LDL in the blood vessels, which of course doesn't happen the moment you destroy it by smoking.
Age and gender
Cholesterol levels rise with age, but it's a mistake to think that this only applies to older people. High cholesterol can catch even a person in their thirties by surprise. There are similar differences between the sexes. Pre-menopausal women have lower total cholesterol levels than men of the same age. After menopause, women's LDL levels rise.
Genetics
Genes partly determine how much cholesterol the body makes. High cholesterol can be inherited, specifically a condition known as familial hypercholesterolaemia.
Medications
Steroids, blood pressure medications, and HIV antivirals raise LDL levels.
Chronic diseases
Kidney disease, diabetes, and HIV increase LDL levels.
Race and ethnicity
African Americans typically have higher HDL and LDL cholesterol levels than white Americans. Asian Americans have higher LDL levels than other races.
How to lower LDL cholesterol? Diet and lifestyle changes can help
It is important to focus on lowering cholesterol levels globally to reduce the risk of cardiovascular disease. To start, implement the following into your "new lifestyle":
- Add light exercise to your daily routine.
- Don't smoke.
- Maintain an optimal weight.
- Follow guidelines to reduce high blood pressure and blood sugar.
- Don't stress.
- Take medications as prescribed.
And MOST IMPORTANTLY, start with a change in your diet, because diet is the easiest way to keep LDL cholesterol "at bay." The important thing is to cut the following items out of your diet:
- fatty foods,
- sweets and sugary drinks,
- smoked meats and red meats,
- semi-processed foods and fast food,
- alcohol.
Instead, include fruit, vegetables, wholemeal bread, fish, healthy fats, i.e. plenty of fibre, vitamins, omega-3 fatty acids, and possibly plant sterols in your diet.

When should I have my cholesterol checked? Don't be afraid to get tested a few times a year
When it comes to cholesterol, the more regularly you are informed about your cholesterol levels, the better. A lipid metabolism test or lipid profile will show you if you have an increased risk of heart disease before the symptoms are fully apparent. Experts at the Cleveland Clinic have written a table of recommendations for how often to have your cholesterol tested depending on your age and gender.
Men | How often should I have my cholesterol checked? | What should I get tested for? |
Ages 20 to 44 | Every 5 years | |
Ages 45 to 65 | Every 1 to 2 years | |
Over 60 | Every year | |
Women | How often should I have my cholesterol checked? | What should I get tested for? |
Ages 20 to 44 | Every 5 years | |
Ages 45 to 65 | Every 1 to 2 years | |
Over 65 years | Every year |
Tip: Next, get your liver checked, as it ensures the excretion of cholesterol in the gastrointestinal tract, where it is involved in many processes. And since cholesterol is involved in the production of hormones, most commonly vitamin D, it is a good idea to have your vitamin D levels checked..
Cholesterol is not a bogeyman that is exclusively associated with negative manifestations. It is an essential part of the body that is involved in many bodily processes. However, one type of cholesterol, LDL, can easily turn into an enemy promoting the development of heart disease. If you want to stay healthy, watch your LDL cholesterol levels because not only does the body make it itself, but you also ingest it in your diet.
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Sources
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- Geeky Medics. (2010). Cholesterol Metabolism. Online. Dostupné z: https://geekymedics.com/cholesterol-metabolism/. [cit. 25-05-2024].
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- Dieta na snížení cholesterolu: vhodné a nevhodné potraviny. (2024). Pilulka.cz. Online. Dostupné z: https://www.pilulka.cz/dieta-na-snizeni-cholesterolu-vhodne-a-nevhodne-potraviny. [cit. 25-05-2024].
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https://my.clevelandclinic.org/health/articles/11920-cholesterol-numbers-what-do-they-mean. [cit. 25-05-2024].