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
