Understanding Cholesterol: How LDL, HDL, and Triglycerides Affect Your Health
- JDR Nutrition
- 5 days ago
- 4 min read
Cholesterol is an essential fat-like substance that plays a critical role in many aspects of health, from building cell membranes and producing hormones to synthesising vitamin D and supporting digestion. Yet, it is often misunderstood and unfairly blamed for heart disease. In reality, your blood cholesterol levels, including LDL, HDL, and triglycerides, provide important information about metabolic and cardiovascular health, but only when interpreted in context.
Understanding what these markers mean, how they are influenced by diet, lifestyle, and hormones, and what actions you can take if levels are outside the optimal range is key to maintaining long-term heart health.
Where cholesterol comes from and its role in the body
Around 80% of cholesterol is produced by the liver, with the remainder coming from dietary sources. This internal production highlights its importance: the body ensures there’s enough to support essential functions, including cell repair, hormone production, and bile acid formation. Cholesterol circulates in the blood within lipoproteins, which allow this fat-like molecule to travel safely through the bloodstream.
Understanding the different types of cholesterol, HDL, LDL & Triglycerides
LDL (Low-Density Lipoprotein): Commonly referred to as “bad cholesterol,” LDL delivers cholesterol from the liver to tissues that need it. While essential for normal body function, elevated LDL – particularly small, dense particles can contribute to arterial plaque formation when combined with inflammation or oxidative stress.
HDL (High-Density Lipoprotein): Known as “good cholesterol,” HDL helps remove excess cholesterol from tissues and arteries, transporting it back to the liver for recycling or elimination. Higher HDL levels are generally protective.
Triglycerides: Though not cholesterol, these are another type of fat in the bloodstream. High triglycerides are linked to insulin resistance, excess sugar intake, and increased cardiovascular risk.
It is the balance between LDL, HDL, and triglycerides that provides the most meaningful insight into cardiovascular risk, not total cholesterol alone.
How cholesterol has been misunderstood?
Cholesterol has been widely blamed for heart disease, but the reality is more complex. Problems arise when LDL levels are high, HDL is low, triglycerides are elevated, and additional risk factors such as inflammation, poor blood sugar control, or smoking are present. A person with a high total cholesterol but high HDL may be at lower risk than someone with “normal” total cholesterol but high triglycerides and low HDL.
What blood tests measure
A standard UK lipid panel often includes:
Total cholesterol: Ideally below 5 mmol/L, though not the most reliable marker alone.
LDL cholesterol: Optimal below 3 mmol/L; particle size and density are also relevant.
HDL cholesterol: Protective above 1 mmol/L in men and 1.2 mmol/L in women.
Non-HDL cholesterol: Total cholesterol minus HDL; increasingly considered a more accurate risk marker.
Triglycerides: Should be below 1.7 mmol/L; elevated levels indicate higher metabolic and cardiovascular risk.
These markers should always be interpreted in the context of overall health, lifestyle, and family history
Factors that worsen cholesterol balance
Cholesterol levels are affected by more than just diet:
High sugar and refined carbohydrate intake can raise triglycerides and lower HDL.
Sedentary lifestyle reduces HDL and metabolic efficiency.
Chronic stress increases cortisol, which affects lipid metabolism.
Smoking damages arterial walls, promoting plaque formation.
Excess alcohol raises triglycerides and can impair liver function.
Strategies to support healthy cholesterol
Improving your cholesterol isn’t just about cutting out certain foods, it more about making practical changes that support your body long-term.
Some evidence-based approaches include:
Include more fibre: Foods like oats, beans, lentils, vegetables, and flaxseed help your body manage cholesterol naturally.
Choose healthy fats: Olive oil, nuts, seeds, avocado, and oily fish can raise protective HDL and reduce inflammation.
Move regularly: Moderate activity such as brisk walking or cycling can improve HDL and help lower triglycerides.
Maintain a healthy weight: Reducing excess abdominal fat often improves triglycerides and supports better blood sugar control.
Mind lifestyle factors: Sleep, stress management, and avoiding smoking all play a role in keeping cholesterol balanced.
Small, consistent changes over time often make a bigger impact than drastic short-term measures.
Working with your GP
If your blood tests show that cholesterol markers are outside the optimal range, it’s worth having a detailed conversation with your GP. You might ask:
Can I see my full lipid profile, including LDL, HDL, triglycerides, and non-HDL cholesterol?
How do these results fit with my overall heart and metabolic health?
Are lifestyle changes likely to be enough, or should medication be considered?
Understanding what your numbers mean, and what options you have, can help you make informed decisions rather than just focusing on the total cholesterol figure.
Statins and what to consider
Statins are commonly prescribed to lower cholesterol, particularly LDL. They can be very effective at reducing cardiovascular risk, especially for those with high baseline risk. However, they aren’t the only option, and they do come with potential side effects such as muscle aches, fatigue, digestive issues, and sometimes reduced CoQ10 levels.
For many people, lifestyle and dietary changes—like improving fibre intake, healthy fats, exercise, and stress management—can significantly improve cholesterol levels, either alongside or even before starting medication. The key is to work with your GP to understand your results and decide on the approach that fits your overall health, goals, and risk profile.
Key takeaways
Cholesterol is essential for life, and total cholesterol alone is not a reliable risk indicator. The balance of LDL, HDL, and triglycerides, together with lifestyle and metabolic health, provides the most accurate assessment of cardiovascular risk. Understanding your blood tests, knowing the factors that influence cholesterol, and taking targeted action is the best approach to long-term heart health.
If you’ve had blood cholesterol tests and want help interpreting them, or if you’d like a personalised nutrition and lifestyle plan to support your heart health, get in touch with me... I offer a free, no obligation health chat, click the button below to select a date and time and I will call you back at a time you choose.
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