Cholesterol Isn't All Bad
Cholesterol often gets a bad reputation, but your body actually needs it. It's essential for building cell membranes, making hormones (including vitamin D, oestrogen, and testosterone), and producing bile for digestion. The key is having the right balance.
The Different Types
Total Cholesterol
The sum of all cholesterol in your blood. On its own, it's not very informative — the breakdown matters more.- Ideal: Below 5.0 mmol/L
- Borderline: 5.0 – 6.2 mmol/L
- High: Above 6.2 mmol/L
LDL ("Bad" Cholesterol)
Low-density lipoprotein carries cholesterol to your arteries, where it can build up as plaque.- Ideal: Below 3.0 mmol/L
- Optimal: Below 2.0 mmol/L (if you have risk factors)
HDL ("Good" Cholesterol)
High-density lipoprotein carries cholesterol away from your arteries back to the liver. Higher is better.- Men: Above 1.0 mmol/L
- Women: Above 1.2 mmol/L
- Optimal: Above 1.5 mmol/L
Triglycerides
A type of fat in your blood. Elevated levels increase cardiovascular risk.- Normal: Below 1.7 mmol/L
- Borderline: 1.7 – 2.3 mmol/L
- High: Above 2.3 mmol/L
The Ratios That Matter
Modern cardiology focuses less on total cholesterol and more on ratios:
- Total Cholesterol : HDL ratio — Should be below 4.5. This is considered one of the best predictors of cardiovascular risk.
- LDL : HDL ratio — Ideally below 3.0
What Affects Cholesterol?
- Diet — Saturated fat raises LDL; fibre and healthy fats improve HDL
- Exercise — Regular activity raises HDL
- Weight — Losing excess weight can improve all lipid markers
- Genetics — Familial hypercholesterolaemia affects about 1 in 250 people
- Age — Cholesterol naturally rises with age
- Smoking — Lowers HDL and damages arteries
Improving Your Numbers Naturally
1. Eat more fibre — Oats, beans, lentils, fruit 2. Choose healthy fats — Olive oil, nuts, avocado, oily fish 3. Exercise regularly — 150 minutes moderate activity per week 4. Maintain a healthy weight 5. Limit alcohol — Excessive drinking raises triglycerides 6. Stop smoking — HDL improves within weeks of quitting
When Medication Is Needed
Statins are prescribed when lifestyle changes alone aren't enough, especially if you have other risk factors like diabetes, high blood pressure, or family history. They're effective at reducing LDL and cardiovascular events.
Track Your Lipids
Cholesterol responds well to lifestyle changes, but you won't know what's working without follow-up tests. Upload your results to CheckMyBloods to compare your lipid panel over time and see clear trends.
