Cholesterol Isn’t the Enemy: What Every Woman Needs to Know About Managing Cholesterol, Misinformation, and Longevity
If you’ve ever glanced at a blood test and immediately panicked at the word “cholesterol,” you’re not the only one. For years, we’ve been conditioned to believe that cholesterol is inherently bad — that high cholesterol is a ticket to heart disease and that the only answer is a low-fat diet and medication. But here’s the truth: cholesterol is not the enemy. It’s actually a vital substance your body needs to survive.
As a health coach with a family history of high cholesterol, this topic hits close to home. I’ve seen how confusing and emotional it can be. My nana passed away after going in for a ‘low-risk’ heart procedure linked to cholesterol-related blockages. My mum is currently working on managing her cholesterol and weighing up the pros and cons of statins. Knowing I share this genetic predisposition, I’ve chosen a more proactive, bioindividual approach — one that doesn’t rely on fear, but on knowledge, lifestyle, and daily choices.
Let’s clear up the confusion and give cholesterol the nuance it deserves.
What Is Cholesterol, Really?
Cholesterol is a waxy, fat-like substance found in every cell of your body. It’s essential for:
Building cell membranes
Making hormones like estrogen, progesterone, and testosterone
Creating vitamin D
Producing bile acids that help digest fat
Your liver makes most of the cholesterol your body needs, and the rest comes from food. So yes, cholesterol is actually vital for hormone health, digestion, and overall vitality.
The Good, the Bad, and the Misunderstood: HDL vs. LDL
This is where things often get confusing. You’ve probably heard of “good” cholesterol (HDL) and “bad” cholesterol (LDL) — but it’s not quite that simple.
HDL (High-Density Lipoprotein): Often called “good” cholesterol, HDL helps carry excess cholesterol from your arteries back to your liver to be processed and eliminated. Higher HDL levels are associated with a lower risk of heart disease.
LDL (Low-Density Lipoprotein): Labelled “bad” cholesterol, LDL carries cholesterol to tissues, including arteries. When there’s too much LDL, it can deposit in artery walls, leading to plaque build-up and atherosclerosis. But not all LDL is created equal — some forms (like small, dense LDL) are more harmful than others.
Triglycerides also play a role in heart health. High triglyceride levels combined with high LDL or low HDL increase cardiovascular risk.
Context matters. Your full lipid profile, inflammation levels, insulin sensitivity, and genetics all play a role. It’s not just about one number.
How We Got It Wrong: The Cholesterol Misinformation Era
For decades, dietary cholesterol and saturated fat were blamed for rising heart disease rates. The infamous food pyramid told us to avoid eggs, butter, and red meat in favour of low-fat, high-carb diets.
But more recent research has shown that:
Dietary cholesterol (like that found in eggs) has a minimal impact on blood cholesterol for most people.
Sugar and refined carbs are bigger culprits when it comes to inflammation and heart disease.
Statins, while helpful for some, aren’t a one-size-fits-all solution and come with side effects.
The tide is finally turning, but many women are still navigating outdated advice, especially when managing family history or their own health concerns.
What Causes High Cholesterol? It’s More Than Just Food
While genetics play a role (as in my case), many lifestyle factors also influence cholesterol levels:
Poor gut health: An imbalanced microbiome can increase inflammation and affect how cholesterol is metabolised.
Hormonal changes: Estrogen helps regulate LDL and HDL. As it declines in perimenopause and menopause, cholesterol levels may shift.
Insulin resistance: Often seen in PCOS, metabolic syndrome, or due to excess sugar intake.
Chronic stress: Elevates cortisol, which can affect lipid metabolism.
Lack of movement: Sedentary lifestyles reduce HDL and increase LDL.
This is why health is bioindividual. You can have a “perfect” diet and still experience high cholesterol if your hormones, stress, or gut are off.
Foods That Support Healthy Cholesterol Levels
Here’s where you take back control. These are not just “cholesterol-lowering” foods — they’re health-building, hormone-supporting, and longevity-boosting choices:
Supportive foods:
Omega-3 rich foods: Wild salmon, sardines, flaxseeds, walnuts
Fibre-rich foods: Oats, chia seeds, legumes, berries — help lower LDL
Fermented foods: Sauerkraut, kimchi, kefir—support gut health and inflammation
Avocados & olive oil: Healthy fats that boost HDL
Dark leafy greens: Rich in antioxidants and fibre
Eggs (yes!): Nutrient-dense and fine for most people
Foods to reduce or be mindful of:
Refined carbs & sugars: Trigger triglyceride spikes and inflammation
Trans fats: Found in processed foods (these are the real enemy)
Excess alcohol: Can raise triglycerides and harm the liver
My Personal Cholesterol Protocol
As someone genetically predisposed to high cholesterol, I focus on foundational habits that support my body’s natural balance:
Daily movement: Walking, strength training, yoga
Stress support: Breathwork, journaling, setting boundaries
Anti-inflammatory diet: Lots of plants, healthy fats, and fermented foods
Regular testing: Tracking my lipid panel and knowing my numbers
Functional testing, when needed, to explore beyond surface-level data
I also encourage working with providers who look at the full picture, not just prescribe statins after one reading.
How to Prevent High Cholesterol (Without Obsessing Over Fat)
Prioritise fibre – aim for 25–30g/day
Balance your blood sugar – eat protein, fat, and fibre at every meal
Optimise gut health – eat diverse, whole foods and consider probiotics
Manage stress daily – this isn’t a luxury; it’s a necessity
Move your body often – especially walking after meals
Get regular labs – don’t wait for a diagnosis to start caring
Know your family history – and use it as motivation, not fear
You Deserve the Truth About Your Health
If there’s one thing I want you to take from this, it’s this: cholesterol isn’t bad — context is everything. Your body needs it to function, and how you eat, move, think, and support your gut and hormones all impact how cholesterol behaves.
We’ve been misinformed for too long, and it’s time we reclaimed our understanding. If you’re confused, fair enough. If you’re worried because of family history, you’re also fair enough. But there are things you can do — empowered, personalised, and sustainable things — to support your heart, hormones, and long-term health.
If this resonated, share this post with a woman in your life who’s been told cholesterol is bad. Your health journey is yours — take control so you can stay informed, grounded, and thriving.
With love and balance, my Friends x
