The Cholesterol Code: What HDL, LDL, and Triglycerides Really Mean for You

Written by Dr. Swati Tiwari, Ph.D. in Food Science and Nutrition

Cholesterol often gets a bad rap, but the truth is, your body needs it. It’s essential for building cell membranes, hormones production, aiding digestion, and synthesis of vitamin D. However, Pure form of cholesterol can’t travel freely in your body or can’t be mixed with blood because blood is water-based. Cholesterol always need carriers and that’s where triglycerides and lipoproteins comes in. Lipoproteins are kind of fatty proteins (fat + protein) present in your blood.

Now, how does cholesterol become “good” or “bad”? It’s not the cholesterol itself, but rather the nature of its carriers and the direction it travel with carriers. Carriers? As mentioned they are the “Lipoproteins” based on which cholesterol is categorized into “good” and “bad” types. Now, let’s understand about the good and bad cholesterol present in our system. Good ones obviously support the body while bad ones put you in trouble. So it’s not the cholesterol that is good or bad it’s the type of lipoprotein carrying it.  So, while cholesterol is vital, the way it’s carried makes all the difference. Let’s take a closer look at its key players

What it is? Wait a minute, before knowing what it is let me tell you that HDL has got more proteins and less fat and so they got the name ‘High density lipoproteins’. HDL is like a maintenance worker, it clears all the nasty cholesterol by arresting them and sending them right to our detoxification factory (a.k.a. Liver), where they are broken down and kicked out of our body.  In short, it is like cholesterol fighting hero.

Why is it good? Ah! Just clear the Arteries!!!!! It’s like HDL has gone crazy about it, Yes! It keeps your arteries clean by transporting stray cholesterol away from arteries wall in turn keeps your heart Happy.

How to get more? Just Get moving: HDL hates lethargy and loves moving, dancing, walking, So keep your good cops happy. Next? Eat healthy fats like olive oil, avocado, nuts, omega-3 rich fish and limit sugar and refined carbs. Also, quit smoking: smoking impairs the functioning of HDL crew.

What it is? Now, let’s dive on the other side to know “not so friendly” character present in your blood. It sticks cholesterol to your artery walls like building a castle of cholesterol in your arteries.  

Why it is bad? Scientifically speaking, LDL carries cholesterol to your arteries, where it builds up like a garbage in your shower drain leading to sticky plaque formation. This makes hard for blood to flow; image clogged water in the drain. Blocked blood flow leads strokes and heart attacks.

How to reduce it? Avoid lazy life style, because it’s like giving LDLs comfy chair to sit in your arteries. Avoid fried foods, the buffet of LDLs. Avoid refined white flour (maida) and eat fibers rich foods—they traps cholesterol. Shed off extra weight: Every pound reduced is equal to one less pillow for LDL to nap on

What are they? Those extra pizza slices? Yes, Triglyceride. Late night brownies? Triglyceride. Imagine you eat a delicious course of big meal, surely, Triglyceride. So basically Triglycerides are all of those extra calories your body doesn’t burn. They get stored as tiny fat balls floating in your bloodstream. The Triglycerides.

Why they matter? Unlike other conditions, They’re the most deceptivefat storage system in your body. Invisible to eye but quietly pile up the risks of heart disease, strokes, fatty liver but — no symptoms, just quite damage. Inflammation of pancreas i.e. Pancreatitis is one of the condition caused by high levels of triglycerides.  And this is one of the important reasons that you need to go for routine blood tests.

How to reduce them? Start by limiting alcohol, saying no to tobacco, and actively managing stress—all of which can negatively impact your lipid levels. Cut down on sugar and refined carbs, because it’s not just the fat, it’s the sugar also, Your body converts excess sugar into triglycerides. Shed off excess weight, shedding even 5–10% of your body weight can lead to noticeable improvements in your triglyceride levels.

• Exercise: Even a brisk walk of at least 4 days a week can raise HDL (good cholesterol) and lower LDL and triglycerides. Get that heart pumping!
• Eat Smart: Choose healthy fats like avocados, olive oil, and fish (salmon, sardines).
• Eat more fiber: Oats, beans, apples, and veggies traps the bad cholesterol and triglycerides.
• Cut the sugar: No sugary sodas, candy, and pastries
• Ditch the junk: No trans fats
• Watch your weight: Losing a little weight can help lower your bad cholesterol.
• Medication (As per doctor’s recommendations)

Your cholesterol targets should be:

• Total cholesterol: Below 200 mg/dL is generally considered good
• HDL (Good Cholesterol): 60 mg/dL or higher
• LDL (Bad Cholesterol): Below 100 mg/dL
• Triglycerides: Under 150 mg/dL

The Big Picture: Your heart, Your lifestyle, Your control

Small changes lead to big results and you get benefitted in bigger way. By making smart, simple and consistent difference in your day to day life can lower cholesterol levels and further risk of heart diseases, thereby improve your overall health. So, eat smart, always stay active, and maybe avoid that extra slice of pizza or cake if you want your heart to keep dancing strong for years to come. So, yes real power lies in daily choices and your choices matters. Lastly, do remember, HDL is your ally, LDL and Triglycerides needs boundaries and your lifestyle is your strongest support.