What is Cholesterol? Why Your Numbers Matter and Why Diet May Not Be Enough 

You’ve probably heard that high cholesterol is bad for your heart—but what does that really mean? Is all cholesterol bad? And why do some people still struggle with high cholesterol even when they eat healthy and exercise? 

Let’s break it down in simple terms. 

What is cholesterol, and why should you care? 

Cholesterol is a waxy substance in your blood. Your body actually needs it to build cells, but too much can clog your arteries and increase your risk of heart disease and stroke. 

• LDL (“bad”) cholesterol: Think of this like sticky gunk that builds up in your arteries, making it harder for blood to flow. 
• HDL (“good”) cholesterol: This acts like a cleanup crew, helping to remove the bad stuff. 
• Triglycerides: A type of fat in your blood that can also raise heart disease risk when levels get too high. 

Why do some people have high cholesterol even with a healthy lifestyle? 

One would think that eating well and exercising should be enough to control cholesterol, but for some, it’s not that simple. Genetics play a key role. If high cholesterol runs in your family, your body may not clear LDL cholesterol as well as it should. Other factors, like age, hormones, and stress, can also affect cholesterol levels. 

What foods help—or hurt—your cholesterol? 

The foods you eat can help remove excess cholesterol from your body or worsen things by increasing LDL and triglyceride levels. 

Eat more of these (cholesterol-friendly foods): 

• Oats and high-fiber foods: Soluble fiber helps trap cholesterol in your digestive system and remove it before it enters your bloodstream. 
• Fatty fish (like salmon and tuna): Rich in omega-3 fatty acids, which lower triglycerides and reduce inflammation in the arteries. 
• Nuts (almonds, walnuts, pistachios): Contain healthy fats that help raise HDL (good) cholesterol while lowering LDL. 
• Avocados and olive oil: Packed with heart-healthy monounsaturated fats that help lower LDL without reducing HDL. 
• Beans and legumes: Great sources of fiber that help slow down cholesterol absorption. 

Limit these (cholesterol-raising foods):

• Fried foods: High in unhealthy trans fats, which increase LDL cholesterol and lower HDL—double trouble for your heart.
• Processed meats (bacon, sausage, deli meats): Contain high amounts of saturated fats and preservatives that raise LDL levels.
• Packaged baked goods and snacks: Often contain trans fats and refined sugars, which contribute to high triglycerides and LDL cholesterol. 
• Full-fat dairy and butter: High in saturated fats, which can lead to increased LDL cholesterol if eaten in excess. 
• Sugary foods and drinks: Excess sugar gets converted into triglycerides, raising your overall cholesterol risk. 

The bottom line 

Cholesterol isn’t just a number—it’s a key part of your heart health. If your cholesterol is high, even with a healthy lifestyle, don’t ignore it. A doctor can help you find the best way to protect your heart, whether that’s through lifestyle changes which include diet, medication, or other strategies. 

Want to know where you stand? A simple blood test can give you the answers. 

Learn More

For more information, visit elliothospital.org/cardiology. Are you ready to take charge of your heart health? Call Elliot Heart and Vascular Center today to schedule a consultation at 603-627-1669 or visit our website.  

Dr. Johny Kuttab is board-certified in general cardiology, interventional cardiology, echocardiography, and nuclear cardiology and practices at Elliot Heart and Vascular Center. His primary interests are in coronary artery disease, interventional therapies for both coronary artery disease and structural heart disease, and advanced heart failure with a focus on percutaneous mechanical circulatory support devices.