Many people assume that high cholesterol is automatically dangerous—but the truth is far more nuanced. Over half of all people who suffer heart attacks have “normal” or even low cholesterol levels. Meanwhile, many elderly individuals live longer and healthier lives with higher cholesterol. Cholesterol is essential: every cell membrane in our body contains it, and most of it is produced by the liver to help build hormones (including all steroid hormones), metabolize vitamin D, and produce bile acids. The brain itself contains a large amount of cholesterol, and low cholesterol levels are associated with depression and memory loss.
With all this in mind, it’s important to recognize that too much of the “wrong” cholesterol, especially when oxidized, contributes to plaque formation in arteries, leading to atherosclerosis. In this article, I’ll cover the basics of cholesterol, its carriers, and what we can do to normalize and use it effectively in the body.
What Is Cholesterol?
Cholesterol is a waxy, fat-like substance that exists in two forms in the body:
- Free cholesterol – This is cholesterol in its natural, unprocessed state. It acts as an antioxidant, helping fight cancer, infection, and inflammation.
- Cholesteryl ester – This is free cholesterol that has been modified by enzymes and proteins, making it usable for metabolism and other body processes.
Lipoproteins: The Carriers of Cholesterol
Cholesterol doesn’t travel alone. It rides on proteins called lipoproteins, which are classified as:
- Chylomicrons – Unprocessed lipids from our diet, mostly triglycerides.
- vLDL – Made in the liver from processed chylomicrons, still rich in triglycerides.
- IDL & LDL – LDL is produced when triglycerides are removed from IDL/vLDL; it mostly carries cholesterol. Oxidized LDL contributes to plaque formation.
- HDL – Made in the liver and intestines, HDL is a smaller, protein-dense particle that carries cholesterol back to the liver for recycling or excretion.
- Lp(a) – Similar to LDL but with an extra protein (apo(a)) attached. Highly atherogenic and largely influenced by genetics, especially in people of African ancestry.
Important: LDL and HDL are not cholesterol themselves; they are carriers. Saying “LDL cholesterol” is like calling an elevator “elevator people.” If no cholesterol is present, LDL is still LDL. Plaque forms only when LDL and cholesterol become oxidized.
Patterns and Types Matter
Not all LDL and HDL are created equal:
- LDL
- Pattern A: Large and buoyant, less harmful.
- Pattern B: Small, dense, and strongly associated with plaque formation.
- MGmin-LDL: Sticky, plaque-prone LDL variant.
- HDL
- A1: Desirable, protective.
- A1/A11: May serve no clear purpose.
- HDL carrying apolipoprotein C-III can be damaging.
Key takeaway: Advanced lipid testing is the only way to see which types of LDL and HDL you have—and which ones may be harming your arteries.
How Plaque Forms
Arteries are highly sensitive. When damaged by toxins, sugar, oxidized fats, or other stressors, the inner lining (endothelium) is injured. Oxidized LDL moves in to patch the damage, macrophages engulf these LDL particles forming foam cells, fibrin clots, and eventually calcium deposits. This process, though protective at first, can narrow arteries and restrict blood flow.
Target Cholesterol Levels (Controversial Guidelines)
- LDL: 130–150 mg/dL (139 mg/dL being ideal for those not on medication)
- HDL: Above 40 mg/dL for men, 50 mg/dL for women; ideal 55–65 mg/dL
- Lp(a): Less than 10 mg/dL
- ApoB: 50–80 mg/dL
- Triglycerides: Preferably below 100 mg/dL
Remember, these targets differ from mainstream guidelines, but I’ve found them practical for long-term artery health.
Why Cholesterol Becomes a Problem
High cholesterol often reflects underlying issues, not the root cause itself:
- Oxidized fats and rancid oils in our diet
- Chronic nutrient deficiencies
- Excess sugar and insulin resistance
- High animal protein intake
- Toxins like heavy metals, glyphosate, and fluoride
Simply lowering cholesterol numbers without addressing these causes is like removing a bandage from an unhealed wound. Statins and other drugs lower LDL but may not target the dangerous Pattern B LDL or oxidized LDL. In some cases, they remove beneficial LDL, potentially making the problem worse.
My Personal Experience
A year ago, my LDL was very high. I changed my diet, avoided sugar and excess animal protein, and eliminated environmental toxins—but my cholesterol numbers barely improved. This taught me that fixing high cholesterol requires more than diet alone; it requires a multi-step approach.
A Four-Step Approach to Healthy Cholesterol
- Remove Bad Cholesterol
- Black garlic (helps blood vessel walls)
- Grapefruit pectin
- Limited plant sterols (e.g., sea buckthorn oil)
- Heal Damaged Arteries
- Amla (rich in vitamin C and copper)
- Absorbable magnesium (malate, glycinate, taurate, citrate) helps LDL mature into HDL
- Prevent Future Damage
- Kutki (stimulates bile flow, prevents cholesterol oxidation)
- Other herbs: artichoke extract, burdock root
- Support Heart Health Further
- Arjuna (Terminalia arjuna) may reduce oxidized LDL and support artery repair
Avoid:
- High-dose niacin (can worsen insulin resistance)
- Red yeast rice (risk of mycotoxins like citrinin)
Note: Plant sterols should be used cautiously—short-term only (twice per week for three months), especially for people with genetic susceptibility to sitosterolemia.
Key Takeaways
- Cholesterol is essential; it’s only harmful when oxidized or carried by the wrong lipoprotein.
- Advanced lipid profiling is critical to distinguish harmful particles from protective ones.
- True cardiovascular health is about repairing arteries and addressing underlying causes, not just lowering cholesterol numbers.
- Certain natural supplements, herbs, and nutrients can help, but must be used thoughtfully and in combination.