Cholesterol: Why your body needs it and how to maintain healthy levels

Cholesterol often gets a bad reputation, but it is not the enemy. Cholesterol is actually an essential molecule that supports life and everyday function. Produced in the liver, cholesterol plays a vital role in building cell membranes, producing hormones such as estrogen, testosterone and cortisol, creating vitamin D and making bile acids that help digest dietary fats. Without cholesterol, many of the body's most important biological processes would not occur. But when cholesterol levels become unbalanced, problems can occur.

Your liver creates about 80% of the cholesterol that is carried through the bloodstream, while the remaining 20% comes from the foods you eat. The liver monitors cholesterol levels and produces more or less when needed. Low-density lipoprotein (LDL) is commonly known as "bad cholesterol" because excess LDL can deposit cholesterol into artery walls, leading to plaque formation. Over time, this process, called atherosclerosis, narrows the arteries and increases the risk of heart attack and stroke. High-density lipoprotein (HDL), often called "good cholesterol," acts like a vacuum cleaner to transport excess cholesterol back to the liver, where it can be removed from the body.

While HDL remains associated with cholesterol removal, recent research supported by the National Institutes of Health suggests that simply having very high HDL levels does not always translate into lower cardiovascular risk. Instead, experts now recognize that HDL function may be more important than HDL quantity alone. Lowering elevated LDL cholesterol remains one of the strongest evidence-based strategies for reducing cardiovascular disease risk.

Research has shown that cholesterol levels tend to change with age, genetics, lifestyle and metabolic health. LDL cholesterol often increases as people get older, particularly after menopause in women due to hormonal changes. Diets high in saturated and trans fats, smoking, physical inactivity, obesity, type 2 diabetes and certain inherited conditions such as familial hypercholesterolemia can also contribute to unhealthy cholesterol levels.

Supporting healthy cholesterol levels begins with everyday habits. Consuming vegetables, fruits, whole grains, legumes, nuts, olive oil and fish supports cardiovascular health. Replacing saturated fats with unsaturated fats, increasing soluble fiber from foods such as oats, beans and apples, and limiting processed foods and trans fats can significantly reduce LDL cholesterol. Regular aerobic exercise, aiming for at least 150 minutes per week, has been shown to improve HDL levels and overall cardiovascular fitness. Maintaining a healthy body weight, avoiding tobacco, managing stress and getting adequate sleep further support healthy lipid metabolism.

If cholesterol levels become elevated, it is important to speak with your health care provider about the treatment options that are most appropriate for your individual health needs and cardiovascular risk factors. Here are some tips for better cholesterol health:

- Eat more soluble fiber from oats, barley, beans, lentils, fruits and vegetables.

- Choose healthy fats such as olive oil, nuts, seeds and fatty fish instead of saturated and trans fats.

- Exercise for at least 150 minutes of moderate activity each week.

- Maintain a healthy weight.

- Avoid smoking and limit alcohol consumption.

- Have your cholesterol checked regularly.

- Work with your health care provider.

The goal is not to eliminate cholesterol but to maintain healthy levels and balance through informed lifestyle choices and regular medical care. By focusing on heart-healthy habits and monitoring cholesterol over time, individuals can significantly reduce their risk of cardiovascular disease while supporting overall health.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.