Understanding Cholesterol: Good vs. Bad and How to Optimize It

What Is Cholesterol?

Cholesterol is a waxy substance essential for hormone production, vitamin D synthesis, and cell membrane structure. Your liver produces 80% of it; diet contributes the remaining 20%.

The Different Types

HDL (“Good”): Removes cholesterol from arteries. Higher is better. Aim for above 60 mg/dL.

LDL (“Bad”): Can build up in artery walls. Lower is better. Optimal is below 100 mg/dL.

Triglycerides: Storage form of fat. Normal is below 150 mg/dL.

Total Cholesterol: Sum of all types. Desirable is below 200 mg/dL.

Natural Ways to Improve Cholesterol

• Eat soluble fiber (oats, beans, apples) — reduces LDL by 5-10%
• Consume omega-3s (fatty fish, walnuts, flaxseeds)
• Exercise regularly — raises HDL by up to 9%
• Limit saturated fat to less than 7% of calories
• Add plant sterols (nuts, seeds, legumes)
• Quit smoking — HDL improves within 3 weeks