What You Need to Know About Cholesterol

Getting your cholesterol tested as part of your yearly blood work can be confusing. Your results often include several different numbers, and it’s not always clear which ones matter most or what they mean for your health.

The truth is that cholesterol is complex—but there is a simple way to approach it. This post breaks down the key concepts to help you better understand your cholesterol results. Just remember that everyone’s situation is unique, so these are general guidelines, not absolute rules.

LDL Cholesterol (LDL-C) Is the Most Important Number

When you receive your cholesterol panel, you’ll usually see several results, including total cholesterol, triglycerides, HDL cholesterol, LDL cholesterol, and non-HDL cholesterol.

Out of all these numbers, LDL cholesterol (LDL-C) is the most important for predicting your risk of heart disease and stroke. LDL cholesterol contributes to plaque buildup in the arteries, which can narrow blood vessels and increase the risk of cardiovascular events over time.

Because of this, LDL cholesterol is typically the main target when we’re looking to protect long-term heart health.

The Triglyceride-to-HDL Ratio Can Offer Clues

Your cholesterol results also show the balance between your triglycerides and HDL cholesterol (often referred to as the “good” cholesterol).

If your triglycerides are relatively high compared to your HDL—and you were fasting (no food or drink) before the blood test—this pattern can be an early warning sign of insulin resistance.

Insulin resistance often develops years before type 2 diabetes. Identifying it early gives you the opportunity to make lifestyle changes that can significantly reduce future health risks.

High Cholesterol Doesn’t Automatically Mean You’re Unhealthy

This surprises many people: you can eat well, exercise regularly, and still have high LDL cholesterol.

Some assume that if they’re otherwise healthy, elevated cholesterol doesn’t increase their risk of heart disease or stroke. The research in this area isn’t completely settled. What we do know is that cholesterol still plays an important role in cardiovascular risk—even in people who appear metabolically healthy.

The good news is that if you’re generally healthy but your cholesterol is high, the solution often doesn’t require a complete lifestyle overhaul. In many cases, adjusting the types of fats you eat can make a meaningful difference.

Practical Ways to Lower Your Cholesterol

There are several evidence-based strategies that can help improve cholesterol levels:

Reduce saturated fats

Saturated fats are found in foods like butter, fatty cuts of meat, processed meats, and coconut oil. Cutting back on these can significantly lower LDL cholesterol.

Choose unsaturated fats instead

Unsaturated fats support heart health and are found in foods such as nuts, seeds, olive oil, avocados, and seafood.

Increase your fibre intake

Fibre helps reduce cholesterol absorption in the gut. Oats, vegetables, fruits, and legumes are excellent sources. Some people also benefit from adding psyllium husk as a supplement.

Cut down on alcohol

Alcohol can raise triglycerides and make cholesterol harder to control. Reducing intake—or avoiding alcohol altogether—can improve your lipid profile.

The Bottom Line

Cholesterol numbers can feel overwhelming, but you don’t need to understand every detail to take meaningful action. Focusing on LDL cholesterol, recognising early signs of insulin resistance, and making targeted dietary changes can go a long way toward protecting your heart health.

If you’re unsure how to interpret your results, a healthcare professional can help put your numbers into context and guide you toward the most appropriate next steps for your individual situation.