You open your lab report and see a cluster of numbers next to words like “LDL,” “HDL,” and “Triglycerides.” Some are in bold. A few have little arrows pointing up or down.
Your first thought: Is this bad?
Does this mean I’m to swear off pork for the rest of my life?
In this post, we’ll talk about what those numbers mean and learn how your cholesterol levels affect your overall well-being.
We’ll break down each part of your cholesterol panel in plain language, explain what’s considered healthy (and why), and share practical steps you can take.
By the end, you’ll know exactly what that piece of paper is telling you.
Okay, let’s start by quickly disabusing ourselves of the common myths about cholesterol.
5 Common Myths About Cholesterol
There are a lot of half-truths (and outright myths) floating around about cholesterol. So let’s quickly set the record straight.
Myth 1: All cholesterol is bad.
Reality: Cholesterol often gets painted as a villain. But the truth is, your body needs it to function.
Your body needs cholesterol to make hormones, vitamin D, and cell membranes. The problem isn’t cholesterol itself. It’s when LDL is too high and HDL is too low. More on this later.
Myth 2: If I’m thin, I can’t have high cholesterol.
Reality: We associate high cholesterol with fat or obesity, so we think that thin folks can’t have it. But the reality is that high cholesterol can affect people of all shapes and sizes. Genetics, diet, smoking, and regular activities all play a role, regardless of what number is being shown by the weighing scale.
Myth 3: Diet alone can fix all cholesterol problems.
Reality: For many people, healthy eating can significantly improve the numbers. But if your cholesterol is high due to genetics (like familial hypercholesterolemia), you may still need medication.
So, no, diet can’t fix all cholesterol-related problems.
Myth 4: Eggs are off-limits if you have high cholesterol.
Reality: Most of the cholesterol in our body is produced by the liver, not coming directly from the food that we eat. For most people, dietary cholesterol from eggs has only a small effect on blood cholesterol.
In fact, saturated and trans fats have a much bigger impact than eggs because saturated fat stimulates the liver to produce more cholesterol.
Myth 5: Once you’re on cholesterol medication, lifestyle changes don’t matter.
Reality: Medication helps, but diet, exercise, and quitting smoking are still essential for lowering heart disease risk. Healthy habits and professionally prescribed medicine work best together.
Medication, while effective, is no silver bullet.
A Nuanced Relationship
Cholesterol is a waxy, fat-like substance found in every cell of your body, and without it, you wouldn’t be able to make vital substances like estrogen, testosterone, and vitamin D, or build healthy cell membranes.
The confusion comes from how cholesterol travels in your blood. Because it can’t dissolve in water (and blood is mostly water), cholesterol has to hitch a ride on special protein “carriers” called lipoproteins. There are two main types you’ll hear about:
LDL (Low-Density Lipoprotein) — Its main job is to transport cholesterol to cells. But too much of it can deposit excess cholesterol into your artery walls. Over time, this forms plaque, which narrows the arteries and increases the risk of heart attack and stroke. This is why LDL is also known as the “bad” cholesterol.
HDL (High-Density Lipoprotein) — HDL, on the other hand, acts like a cleanup crew, carrying extra cholesterol away from the arteries and back to the liver, where it can be processed and removed from the body. This is why HDL is also known as the “good” cholesterol.
Think of it like a delivery service: LDL delivers the packages, HDL picks up the unwanted ones. Problems arise when there’s too much delivery and not enough pickup.
So cholesterol itself isn’t inherently bad. It’s really more about the balance between these two lipoprotein carriers.
Decoding Your Cholesterol Profile
A standard cholesterol test (often called a lipid profile) gives you several numbers, each showing a different aspect of your cholesterol and fat levels. Here’s what they mean and why they matter:
1. Total Cholesterol
What it measures: The sum of your LDL, HDL, and part of your triglycerides.
General healthy range: Below 200 mg/dL.
Why it’s limited: A “good” total cholesterol can hide a high LDL or a low HDL. That’s why doctors always look beyond this single number.
2. LDL Cholesterol (“Bad” Cholesterol)
Role: Transports cholesterol to cells. Too much can cause plaque buildup in arteries.
Optimal range: Generally below 100 mg/dL. (Below 70 mg/dL if you’re at high risk for heart disease.)
Why it matters: High LDL is one of the strongest predictors of heart attack risk.
3. HDL Cholesterol (“Good” Cholesterol)
Role: Removes excess cholesterol from the bloodstream and carries it back to the liver for disposal.
Healthy range: 60 mg/dL or higher.
Why it matters: Higher HDL helps protect against heart disease, though extremely high levels may not always mean extra protection.
4. Triglycerides
What they are: The main form of fat in your body, stored for energy.
Healthy range: Below 150 mg/dL.
Why it matters: High triglycerides can increase your risk for heart disease and may signal issues like diabetes, metabolic syndrome, or excessive alcohol/sugar intake.
If you only remember one thing about your cholesterol panel, remember this: no single number tells the full story.
The goal is to get the right mix: low LDL and triglycerides, and healthy HDL.
Understanding what each number measures is the first step. But numbers alone don’t tell if you’re truly at risk or how urgent your situation is. Two people can have identical readings yet have very different levels of risk, depending on age, lifestyle, and medical history.
This is where context comes in.
Context Matters
Cholesterol numbers are only part of the heart health equation. Your doctor will piece them together with other information to understand your overall cardiovascular risk.
1. What’s “Normal”?
What’s “normal” for one person might be too high for another.
Age & Sex: Cholesterol levels naturally shift over time, and men and women have slightly different optimal ranges.
Family History: If a parent or sibling developed heart disease early (before age 55 for men, 65 for women), you may need stricter targets.
Other Conditions: Diabetes, kidney disease, or high blood pressure often mean your LDL goal should be lower than average. (Meaning: stricter.)
2. What’s Your Lifestyle Like?
Two people with the same LDL level can have vastly different risk profiles depending on diet, exercise, weight, and smoking habits.
A non-smoker who eats plenty of fiber-rich foods and exercises regularly may offset some of the risk of a borderline LDL level, while a smoker with the same number may be at far greater risk.
3. What’s the Bigger Picture
Doctors check beyond cholesterol to evaluate health. A more comprehensive look will include:
Blood pressure readings
Blood sugar levels
Inflammation markers
Body mass index (BMI)
4. What’s the “Trend”?
One cholesterol test is just a snapshot in time. A rising LDL over several years, even if it’s still in the “normal” range, may signal it’s time for lifestyle changes before it crosses into high-risk territory.
In short, your cholesterol panel is best understood alongside your medical history, daily habits, and other health metrics. That’s why it’s important to review results with your doctor.
What “High” or “Low” Might Mean
Here’s a breakdown of common test results and what they could indicate:
1. High LDL (“Bad” Cholesterol)
Possible Causes:
A diet high in saturated and trans fats (red meat, full-fat dairy, processed foods)
Sedentary lifestyle
Smoking
Genetic factors such as familial hypercholesterolemia
Potential Risks: Increased chance of plaque buildup in arteries, which could lead to a heart attack or stroke.
2. Low HDL (“Good” Cholesterol)
Possible Causes:
Smoking and Drinking
Lack of physical activity
Excess weight
Poor diet (low in healthy fats like nuts, seeds, and oily fish)
Potential Risks: Without enough HDL, your body can’t efficiently remove excess cholesterol from the blood, increasing heart disease risk.
3. High Triglycerides
Possible Causes:
Diet high in sugar and refined carbohydrates
Excessive alcohol intake
Obesity or metabolic syndrome
Uncontrolled diabetes
Potential Risks: Often paired with low HDL or high LDL, creating a triple threat for heart disease.
4. Low Total Cholesterol
Possible Causes:
Hyperthyroidism
Liver disease
Malnutrition or absorption disorders
Potential Risks: Very low cholesterol can be linked to hormonal issues or other underlying conditions (rare in healthy adults).
Poor cholesterol results often point the onus on lifestyle factors. So here are some ways you can optimize health.
Practical Steps to Improve Your Cholesterol Levels
Changing cholesterol levels isn’t about extreme diets or endless workouts, but about consistent, sustainable habits. Here’s how you can make a palpable difference:
1. Adjust Your Diet
Increase fiber intake: Aim for 25–30 grams daily from sources like oats, beans, lentils, apples, and leafy greens. Soluble fiber helps trap cholesterol in the digestive system before it reaches your bloodstream.
Choose healthy fats: Use olive oil, avocado, nuts, and fatty fish like salmon or sardines. These fats can help raise HDL while lowering LDL.
Limit saturated and trans fats: Cut back on fatty cuts of meat, full-fat dairy, and processed snacks. Check labels for “partially hydrogenated oils” and avoid them.
Reduce added sugar and refined carbs: This helps lower triglycerides and supports healthy weight management.
2. Get Moving
Exercise raises HDL, lowers LDL, and reduces triglycerides—the trifecta. So make it a goal to at least have 150 minutes of moderate activity per week (brisk walking, cycling, swimming) or 75 minutes of vigorous activity (jogging, HIIT) per week.
3. Quit Smoking and Drinking
Smoking can cause a long list of damage to the body. This includes negatively impacting your cardiovascular health. Studies have shown that it can simultaneously lower your “good” cholesterol, increase your “bad” cholesterol, and even damage the cells lining your arteries.
Drinking is just as destructive as smoking. Heavy alcohol intake increases bad cholesterol and triglycerides in the body, increasing your risk for a heart attack or stroke.
On the other hand, once you quit smoking and drinking, your benefits accrue quickly: HDL can rise within weeks of quitting, and your heart health begins improving almost immediately.
4. Take Cholesterol Tests Regularly
Cholesterol changes gradually, which means you don’t need to test every month. But you also shouldn’t wait until symptoms appear (high cholesterol usually has none).
Having cholesterol checks regularly ensures that trouble is caught early, and your doctor is able to treat the condition long before complications arise.
For ages 20–39: Get a baseline lipid panel at least once every 4–6 years, earlier and more often if you have risk factors.
For ages 40 and up: Most adults benefit from testing every 1–2 years. Your doctor may recommend more frequent checks if your numbers are borderline or high.
BloodWorks Lab offers “Lipid Profile” that lets you know your LDL, HDL figures, and more. We also have a host of other medical screenings and assessments to help you and your doctor monitor your health.
We are your one-stop shop for all your blood test needs.
BloodWorks was also the first in the country to offer the Anti Acetylcholine Receptor (IgG) Antibody Test and the Anti N-Methyl-D-Aspartate Receptor (Anti NMDA Receptor) Antibody Test.
Book your appointment today.
Our branches are in Alabang, Katipunan, and Cebu.