9 Things You May Not Know About Cholesterol

Cholesterol often gets a bad reputation, but it plays a vital role in your body. Understanding cholesterol better can help you make more informed decisions about your health. Here are nine surprising facts about cholesterol, including the types, how much your body needs, and how to keep it in check.

1. Cholesterol Is Essential for Your Body

Cholesterol is a crucial building block in your body. It’s needed to create cell membranes, produce hormones like estrogen and testosterone, and synthesize vitamin D. It’s also involved in producing bile acids, which aid in the digestion of fats. Without cholesterol, your body wouldn't function properly. 1

2. Your Body Produces Cholesterol Naturally

The liver produces about 80% of the cholesterol in your body, with the rest coming from your diet. Even if you eat little to no cholesterol-rich foods, your liver will compensate by producing what your body needs. This production is carefully regulated, but when dietary intake is high, your liver scales back its own cholesterol production. 2

3. There Are Different Types of Cholesterol

Cholesterol travels through your bloodstream in two main forms: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). 3

- LDL (Low-Density Lipoprotein): Often called "bad" cholesterol, LDL carries cholesterol to the arteries, where it can accumulate and form plaques, leading to atherosclerosis and increasing the risk of heart disease.

  

- HDL (High-Density Lipoprotein): Known as "good" cholesterol, HDL helps remove excess cholesterol from the bloodstream and carries it back to the liver, where it’s processed and removed from the body. Higher levels of HDL are associated with a lower risk of heart disease.

4. Not All LDL Cholesterol Is the Same—Some Types Are More Harmful

When it comes to LDL cholesterol, the type matters. Small, dense LDL particles are more problematic because they can more easily penetrate artery walls, leading to plaque buildup. This buildup narrows your arteries, increasing the risk of heart disease or stroke. Larger LDL particles are less likely to cause harm, but the smaller, denser ones require closer attention. Knowing your LDL particle type is essential for managing your cardiovascular health effectively. 4

5. How Much Cholesterol Does Your Body Need?

Your body needs cholesterol, but in a very small balance. The American Heart Association recommends that total cholesterol levels should be below 200 mg/dL. LDL cholesterol should be kept below 100 mg/dL, and HDL cholesterol should be above 60 mg/dL to protect against heart disease. Triglycerides, another type of fat in the blood, should be below 150 mg/dL. 5

6. Diet and Exercise Can Improve Your Cholesterol Levels

A balanced diet and regular exercise are key to maintaining healthy cholesterol levels. Eating foods rich in soluble fiber, such as oats, beans, and fruits, can lower LDL cholesterol. Healthy fats found in nuts, seeds, and olive oil can also help raise HDL cholesterol. Regular physical activity, such as walking, swimming, or cycling, can further improve your cholesterol profile by lowering LDL and increasing HDL. 6, 7

7. Stress and Sleep Affect Cholesterol

Chronic stress and poor sleep can negatively impact your cholesterol levels. Stress can lead to an increase in LDL cholesterol and a decrease in HDL cholesterol, while sleep deprivation has been linked to higher LDL levels. Managing stress through activities like yoga, meditation, or deep breathing, along with getting 7-9 hours of quality sleep each night, can help keep your cholesterol levels in check. 8, 9

8. Certain Foods Can Help Lower Cholesterol Naturally

Incorporating cholesterol-lowering foods into your diet can make a significant difference. Foods like fatty fish, rich in omega-3 fatty acids, can lower triglycerides and raise HDL cholesterol. Nuts and seeds, particularly almonds and flaxseeds, are great for heart health, and foods high in soluble fiber, like oats and barley, can reduce LDL cholesterol by binding to it in the digestive tract. 10

9. Cholesterol Levels Change with Age

As you age, your cholesterol levels naturally tend to rise. Hormonal changes, such as a decrease in estrogen during menopause, can lead to higher LDL cholesterol and a greater risk of heart disease. Regular check-ups with your healthcare provider can help you monitor and manage your cholesterol levels, especially as you get older. 11

Keeping Cholesterol in Check: The Takeaway

Cholesterol is vital for your body’s functioning, but it’s important to keep it balanced to protect your heart health. Understanding the different types of cholesterol, how much your body needs, and the impact of lifestyle choices on your cholesterol levels can empower you to make better decisions for your well-being. Regular exercise, a healthy diet, stress management, and routine health check-ups are key strategies to maintain a healthy cholesterol balance.

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 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.