What you need to know about Cholesterol

Cholesterol is a fat-like, waxy substance that helps your body make cell membranes, many hormones, and vitamin D. All cell membranes are made from cholesterol. The cholesterol in your blood comes from two sources: What is produced by the body itself (liver) and what is taken through your diet.

On average, a maximum of 600 mg of cholesterol can be taken every 24 hours (example: 2 eggs) so if you eat 5 or 8 eggs, the body can only absorb the amount of 600 mg and the rest is excreted by the feces. So a better way to lower the extra cholesterol you might have is by eating foods containing fewer high glycemic carbohydrates instead of decreasing your cholesterol intake.

Cholesterol and other fats are carried in your bloodstream by particles called lipoproteins, specifically LDL (low-density lipoproteins) and HDL (high-density lipoproteins)  

The LDL cholesterol “bad” can contribute to the formation of plaque in the arteries (atherosclerosis)

The HDL cholesterol “good” binds the excess LDL cholesterol and transports it to the liver where it can be disposed of via the gallbladder. One molecule of HDL can bind up to 4 molecules of LDL.

It is important to know that elevated blood lipids are less the result of eating food containing fat or cholesterol and more the result of consuming short-chain carbohydrates such as sweets, syrups, jams, some fruits and veggies, and sweet drinks. Once the carbs stores are filled and your energy needs have been met, the rest can’t be burned but are transformed into triglycerides and sent to a fat storage depot.

“The body’s own production of cholesterol is stimulated by insulin and inhibited by glucagon. Insulin is increased by high glycemic foods, lack of exercise and stress. Glucagon is produced by increasing the consumption of meals with proteins, physical activities and low glycemic load foods” Info from - The Metabolic Balance Programme-

The following normal values can give an idea of what to look for when testing cholesterol:

  • Total cholesterol should be below 200 mg/dl

  • LDL should be below 135 mg/dl

  • HDL in men should be greater than 40 mg/dl and in women greater than 50 mg/dl

  • The LDL/HDL ratio should be below 4.

So now you know that cholesterol is not a bad substance, it only becomes problematic when it is oxidized.  When LDL cholesterol is affected by free radicals or unstable molecules that are made as a result of normal metabolism, a disease, or exposure to toxins, it can become oxidized. Too much-oxidized cholesterol can lead to atherosclerosis which can increase the chances of a heart attack or stroke.

How to prevent oxidized cholesterol?

  • Quitting or avoiding smoking

  • Consuming Omega 3 Fatty Acids

  • Exercising daily (walks are included here)

  • Avoid refined sugars and trans fats

  • Control blood sugar and the risk of insulin resistance and type 2 diabetes

  • Eat whole foods daily including low glycemic load fruits and vegetables


The best way to have optimal cholesterol levels is by prevention. Take the necessary steps to eat healthier, exercise, avoid toxins and smoking and as I always say, nourish your liver :)


Thanks for reading 

Roselby Rodriguez