How to Lower Your Cholesterol Levels – and Why 'Good' and 'Bad' Cholesterol Don't Actually Exist

Cholesterol is something you’ve probably only heard about on yogurt or margarine packaging, where they talk about how to lower cholesterol levels—especially the “bad” kind.

Cholesterol is something you’ve probably only heard about on yogurt or margarine packaging, where they talk about how to lower cholesterol levels—especially the “bad” kind. But here’s some news for you: there’s no such thing as “bad” cholesterol. Just like there’s no such thing as “good” cholesterol. Cholesterol is cholesterol, plain and simple. And yes, this isn’t just another gimmick from healthy food producers.

“Cholesterol is a fatty substance that we produce ourselves, but also absorb through food, and it’s absolutely essential for our bodies,” explains doctor and podcaster Rupi Aujla. It helps build cell membranes and hormones, including testosterone, and performs many other useful functions.

Why “Good” and “Bad” Cholesterol is a Myth

When people talk about “good” and “bad” cholesterol, they’re actually referring to how cholesterol is transported in the body, or more precisely, to the lipoproteins that carry it. High-density lipoproteins (HDL) help remove fat from the blood and send it to the liver, where it can’t do any harm. Low-density lipoproteins (LDL), on the other hand, take fat from the liver and carry it into the blood, where it can accumulate in the arteries and increase the risk of heart disease.

If you’re not sure what your cholesterol levels are, it’s best to have a blood test or use a finger-prick test. If you’re over 40, overweight, or have a family history of heart disease, it’s definitely worth getting checked. And if you want to know exactly what the risks for your health are, take the QRISK test, which is based on your medical history and assesses the risk of developing cardiovascular diseases.

What to Do About Cholesterol: The Best Ways to Lower Your Levels

Diet is probably the best place to start when it comes to lowering cholesterol levels. Cut out foods that are high in saturated fats, such as butter, cheese, fatty meats, and poultry. Also, fast food and sweets like cakes and chips are not your health’s best friends either.

Instead, include healthy unsaturated fats in your diet: fish (like salmon and mackerel), avocado, and nuts. These foods help raise HDL levels and reduce the negative impact of LDL. If you don’t like fish, try soybeans, tofu, tempeh, and nuts such as walnuts and almonds. Another important recommendation is to eat more foods high in fiber, such as whole grain bread, brown rice, lentils, and chickpeas.

Don’t Forget About Exercise and a Healthy Lifestyle

In addition to diet, there are other ways to support healthy cholesterol levels. For example, regular exercise helps move cholesterol to the liver, where it’s processed. Also, make sure not to overdo it with alcohol and avoid smoking—these can affect your cholesterol levels and increase your cardiovascular risk. And, of course, getting healthy sleep also plays an important role.

When Medications Become Necessary

If your cholesterol levels remain high despite efforts with diet and exercise, you may need to turn to medication. Statins are among the most popular drugs for lowering cholesterol. They work effectively and don’t cause serious side effects for most people. Recently, a new drug, Inclisiran, has emerged, which also gives good results, but it’s still difficult to get through a regular doctor. There are also other medications your doctor may recommend.

Conclusion: Cholesterol is Not the Enemy if You Handle It Right

You shouldn’t focus solely on cholesterol as a problem. The key is to maintain a healthy lifestyle overall. “We get too fixated on cholesterol numbers instead of recognizing that a healthy overall diet and lifestyle are what really affect our health,” says Dr. Jeff Foster. Ultimately, it comes down to a simple rule: “Don’t be an idiot, take care of yourself.” And that’s not just empty words—it’s the key to a long and healthy life.

Therefore, cholesterol levels can be lowered not only through medications but also through proper nutrition, physical activity, and healthy habits. The key is not to ignore the problem, but to approach it holistically.