What Does Your Cholesterol Mean?

The below is a basic introduction with holistic thoughts to consider to assist with optimizing your cholesterol.

Bad/LDL (Low-density lipoprotein) cholesterol – can combine fats and other substances, resulting in accumulations along the inner walls of the arteries. This buildup can lead to narrowing and obstruction, thereby reducing blood flow.

Good/HDL (High-density lipoprotein) cholesterol – carries harmful cholesterol away from the arteries and helps protect us from a heart attack and stroke.

Triglycerides – represent the most common type of fat in the human body and originate both from the food we consume and from internal metabolic processes. When we take in excess calories, sugars, or alcohol, the body converts these nutrients into triglycerides for storage. Elevated triglyceride levels are frequently observed in individuals with high total cholesterol, often occurring alongside increased LDL (“bad”) cholesterol and reduced HDL (“good”) cholesterol. Triglycerides are composed of three fatty acids attached to glycerol.

1. Saturated Triglycerides – biggest dietary cause of high LDL (“bad”) cholesterol, found in butter, cheese, whole milk, dairy ice-cream, dairy and coconut full fat yogurts, tropical oils (palm & coconut), fatty meats, poultry, fish, eggs, and many ultra-processed foods.
2. Monounsaturated Triglycerides – can help lower cholesterol, found in avocados, nuts, seeds, etc.
3. Polyunsaturated Triglycerides Omega 3 + Omega 6 – can also help lower cholesterol, also found in avocados, flaxseed, chia seeds, sunflower seeds, etc. (being mindful that one can overdue Omega 6 fats in particular). There is a ratio to consider. ***more on food below***

Why Does Cholesterol Matter?

Elevated cholesterol can restrict blood flow to the heart (and other areas of the body) by causing plaque buildup, which narrows and hardens the arteries—a condition known as atherosclerosis. If a clot forms and blocks an artery, a heart attack and/or stroke can occur along with an increased risk for blockages in blood vessels beyond your heart. Often, high cholesterol presents no obvious symptoms, making it a silent risk.

Generally our liver naturally produces all the cholesterol we require. Consuming certain animal and plant products along with ultra-processed foods can prompt the liver to generate excess cholesterol. This accumulation as discussed above forms deposits in the arteries, further narrowing them and increasing the risk of cardiovascular events.

Additional factors such as smoking, diabetes, and high blood pressure heighten the likelihood of heart attack, stroke, and coronary heart disease. When combined, these risks can have a more severe impact.

Research also links high cholesterol with an increased risk of Alzheimer’s disease, underscoring its effect on both heart and brain health.

What are the Levels:

Disclaimer: These ranges are not absolute, your medical practitioner/provider will need to interpret specifically for you.

Total Cholesterol <200 mg/dl is desirable

•200-239 mg/dL borderline high

•>240 mg/dL considered high

LDL/Bad <100 mg/dL Optimal

•101-129 mg/dL near optimal if no risk factors)

•130-159 mg/dL borderline high

•160-189 mg/dL is high

•>190mg/dL very high

HDL/Good >60 mg/dL or higher is optimal

•41-59 mg/dL borderline low

•40 or less mg/dL very low

Triglycerides <150 Optimal

•150-199 Borderline

•200+ High

There are other factors to be considered: along with other possible tests and measurements that may need to be performed. Recent studies have shown that about 35% of heart attacks occur in people with a total cholesterol between 150-200. That level is considered good/desirable! Relying solely on a traditional lipid profile test may not fully capture an individual’s cholesterol/cardio risk factors.

Please consider looking into the importance of these other lab tests (some of these have not quite reached all primary mainstream medicine) called: Apo B and A-1, lipoprotein  (a) and lipoprotein fractionation for particle number and size, and apolipoprotein E genotype (which assess risk for both cardiovascular disease and dementia). Exploring these additional assessments can provide a more comprehensive understanding of your cardiovascular and cognitive health, empowering you to make informed decisions in collaboration with your healthcare provider. — Reference: Dr. Mark Hyman, The Young Forever, page 175, published in 2023.

What Can We Do to Help our Cholesterol? What do we consume?

Diet plays a significant role in overall health. Fiber-rich foods are key in reducing cholesterol levels. Such as consuming a variety of whole, unprocessed plant-focused foods as the base of your meals—including fruits, vegetables, whole grains (not flours), tubers, nuts, seeds, and legumes. Adopting a healthy eating pattern has the potential to reduce reliance on cholesterol-lowering medications. Most plant-based foods are inherently high in fiber (key) and potassium, while being low in sodium, unhealthy fats, and cholesterol. Including more whole foods over ultra-processed foods helps facilitate limiting the intake of sodium, saturated fats, sugars, and trans fats. Reducing the amount of animal saturated fats (such as those found mostly in meat and dairy products), added oils (like coconut and palm), and highly processed plant & animal pre-packaged foods can decrease blood viscosity. Which may benefit overall cardiovascular health and help your heart not push as hard to keep blood moving.

See the list of foods under Saturated fats above. This does not necessarily mean one needs to avoid them entirely, but certainly consider a reduction (reduced amounts vary depending how much is already consumed) along with adding/combining more fiber-rich “whole” foods from the ground. Currently some experts suggest limiting saturated fat intake to no more than 5-6% of total daily calories (approximately 11–13 grams for a standard 2,000-calorie diet) which has been associated with reductions in cholesterol. Though some may benefit by eliminating animal products entirely (or have days in a week that are animal cholesterol and “saturated” fat free days), one should seek guidance on how to ensure all nutrients are balanced. Example, if one focuses on animal free/whole-food plant-based diets only, there are certain things that need to be considered such as guidance on proper type and dosage of B12 (imperative), etc. Even other diets have considerations for B12 depending on other factors, for example, age. Research is finding, focusing on more on “whole” plant-based could assist some people more impactfully in reducing cholesterol levels. Please reach out for nutrition guidance and keep learning about how you can uniquely optimize your diet to meet your personal needs. Some may also need to stage into layering higher fiber-rich type foods over time in order for the gut microbiome to adjust for GI comfort. More resources below.

What are some other special holistic things you can consider?

Additionally, research indicates that consuming two Brazil nuts per week can favorably influence cholesterol levels. And no more than 2 per day due to high levels of selenium. For further details: https://nutritionfacts.org/topics/brazil-nuts/

Incorporating organic amla powder into the diet has also demonstrated significant improvements in cholesterol profiles. Hides easily in smoothies! For further details: https://nutritionfacts.org/blog/the-most-antioxidant-packed-whole-food/

Replacing saturated fats with unsaturated fats found in avocados, walnuts, and olives (excluding olive oil) may contribute to improved blood cholesterol levels. We want to focus on “whole” not “processed”. Olives, over olive oil, avocado, over avocado oil, etc.

Smoking cessation may increase beneficial cholesterol by as much as 10%.

If you find you would like a more comprehensive approach to your nutrition in general, check out my self-help nutrition guide here to see if it is right for you: https://aj-macomber.com/new-holistic-nutrition-self-help-documents/

Highly recommended books:

-Good Energy the Surprising Connection between Metabolism &
Limitless Health by Dr. Casey Means

-Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyne Jr.

-Young Forever by Dr. Mark Hyman

You may also be interested in my blog called: How you can help your brain through exercise and info on how cholesterol impacts the brain. https://aj-macomber.com/2022/06/01/how-you-are-helping-your-brain-when-you-exercise/

Disclaimer Note: AJ Macomber is not a Medical Doctor, Practitioner, or a Licensed Registered Dietitian. AJM is not here for medical diagnostics, treatment procedures, or nutrition therapy. To learn more about AJ, click here https://aj-macomber.com/sample-page/ Understand that you should seek medical advice and be closely monitored by your physician or a licensed health care professional before choosing to start or continue any lifestyle changes such as but not limited to dietary changes, supplemental changes, or physical activity changes, especially if you may be pregnant, or have any pre-existing injuries or medical conditions. This is general information only, not a full formal outline or guide. Over time, currency and completeness of the information may change. 6-1-2019 AJ/Updated 2025