Cholesterol: the good, the bad and the ugly

You may have heard about high cholesterol — or maybe you've even been told you have it — but what even is it? Is it just one of those medical buzzwords that sounds scary but no one ever quite explains? Let’s break it down.

Cholesterol is a fatty substance that your body actually needs to build cells and make hormones. But like most things, too much of the wrong type can cause problems, especially when it starts clogging up your arteries like grease in a kitchen drain.

Now, not all cholesterol is bad. There's LDL — the “lousy” kind — which contributes to plaque build-up in your arteries which causes heart attacks and strokes.

Then there's HDL — the “happy” or “helpful” kind — which actually helps clear out the bad stuff. Think of HDL as your body’s clean-up crew. Doctors also look at your cholesterol-to-HDL ratio to get a better sense of your overall risk. The lower the ratio, the better.

Last but not least are the triglycerides — another type of fat in your blood that goes up with things like sugary foods, alcohol, and lack of exercise. High triglycerides can also increase your risk of heart disease, especially when paired with low HDL or high LDL.

A simple rule of thumb? Try to limit foods high in saturated fat, trans fats, and ultra-processed ingredients. These are the main culprits that raise your “bad” LDL cholesterol. That means cutting back on things like fatty red meats, full-fat dairy (like butter, cheese, and cream), deep-fried foods, packaged snacks, and baked goods like pastries, biscuits, and cakes — especially the ones with hydrogenated oils or “partially hydrogenated” fats on the label.

If it’s processed, greasy, or comes in shiny plastic and lasts forever on the shelf, it’s probably not your heart’s best friend.

The good news is, there’s a lot you can do. Eating more veggies, fibre, and healthy fats (avocados, oily fish) can help bring your levels down. So can getting regular exercise, cutting back on processed foods, quitting smoking, and managing stress. And if lifestyle changes aren’t quite enough, there are effective medications like statins that can give you a boost. The key is knowing your numbers and working with your doctor to create a plan that works for you. It’s not about perfection — it’s about progress, one step at a time.