We’ve been told for years to fear cholesterol. But what if I told you that cholesterol isn’t the bad guy it’s often made out to be? In fact, it’s essential to your health — and there are health risks if it gets too low .
Let’s take a look at the bigger picture and learn more about this much derided compound.
What is Cholesterol?
Cholesterol is a waxy substance that your body needs for all sorts of vital processes. While we do get some cholesterol from food, most of it is actually made inside our own bodies — mainly in the liver, but also in places like your intestines.
So if our bodies are naturally making cholesterol, it must be doing more than just clogging arteries!
Why Cholesterol Matters
Here are some of the crucial roles cholesterol plays in your body:
- Cell membrane structure: Keeps your cells stable and functioning properly.
- Hormone production: It’s the building block for steroid hormones like oestrogen, progesterone and testosterone.
- Vitamin D synthesis: Your body needs cholesterol to make vitamin D when your skin is exposed to sunlight.
- Bile acid formation: Helps break down and absorb dietary fats.
- Brain health: Cholesterol is key to forming the myelin sheath that protects your nerves and supports mental clarity.
- Cell signalling: Supports communication between cells, which is especially important for cell growth and inflammatory responses.
- Antioxidant and anti-cancer effects: Emerging research suggests cholesterol may help protect against certain cancers and oxidative damage.
In short — it’s not all bad news. Cholesterol is essential for balance and overall wellbeing.
How the Body Makes Cholesterol
Your liver produces cholesterol through a multi-step process, which starts with the conversion of fats and carbohydrates. This process is tightly regulated by hormones like insulin (which increases cholesterol production), and others like glucagon and thyroid hormones (which decrease it). Your body even adjusts production based on how much cholesterol you get from your diet.
When Cholesterol Becomes a Concern
While cholesterol is essential, certain imbalances can become a problem — especially when they contribute to plaque build-up in the arteries. But instead of just looking at total cholesterol, we need to dig deeper.
Beyond cholesterol: what else matters?
Cholesterol often gets the spotlight, but other blood markers can provide valuable insights into your heart, metabolic health and overall risk.
One useful marker is the triglyceride-to-HDL ratio (TG/HDL). A high ratio can indicate insulin resistance — a common issue in midlife that’s linked to weight gain around the middle, fatigue, and blood sugar problems. It’s also a known risk factor for cardiovascular disease.
Understanding Cholesterol Subfractions
Think of your cholesterol profile like a family — some members are more helpful than others.
- LDL (Low-Density Lipoprotein) is often labelled “bad”. LDL can be broken down into subtypes according to their size and density. The small, dense LDL particles are more likely to contribute to plaque than the larger, buoyant LDL particles.
- HDL (High-Density Lipoprotein) is your “good” cholesterol, but again, quality matters — larger, mature HDL particles are more protective.
By assessing cholesterol subtypes — rather than just your total cholesterol — we can get a much clearer picture of your actual cardiovascular risk. This is especially relevant for those with metabolic issues or diabetes.
Getting more insight: Calcium Scoring
If you’re considering more advanced cardiovascular testing, a Cardiac Calcium Score can help detect early plaque build-up. It’s a CT scan that measures calcium deposits in the arteries.
- A score of 0 = Low risk
- 1–99 = Mild risk
- 100–399 = Moderate to high risk
- 400+ = High risk
It’s not a perfect test and can be pricey, but it provides helpful information when used alongside other indicators including TG/HDL, cholesterol subfractions, and inflammation levels.
What to Consider Before Starting Cholesterol Medication?
It’s worth asking: what’s really happening. If someone has elevated cholesterol, it’s important to:
- Understand their LDL and HDL particle sizes
- Evaluate for signs of inflammation and insulin resistance
- Consider advanced lipid testing if there’s a family history of heart disease or a diagnosis of metabolic syndrome
- Understand their calcium score
These can give a more accurate picture of risk — and may help avoid unnecessary medication and its side effects.
Rethinking the Low Fat Message
For decades, we were told that eating saturated fat and cholesterol-rich foods directly caused heart disease, leading to widespread dietary guidelines that favoured low-fat, high-carbohydrate diets.
Interestingly, as fat intake has reduced over the years, many people have increased their intake of refined carbohydrates and added sugars. This shift may have contributed to the health issues they were trying to avoid, including obesity, diabetes, and heart disease. It highlights the importance of looking at the type and quality of all macronutrients in our diet — not just fats.
Reflect on your meals over the past week, how balanced has it been? How often has it included refined carbohydrates (rice, pasta, bread?). A balanced plate with lots of vegetables, a serving of protein, some healthy fats and optionally a small amount of starch (whole grains, potato). Download my Balanced Meal Formula for a helpful handout to guide you.
Looking at the Bigger Picture
A large study involving 12.8 million adults found the lowest death rates occured in people with total cholesterol between 5.4–6.4 mmol/L (210–249 mg/dL).
Interestingly, those with very low cholesterol (<3.6 mmol/L or 140 mg/dL) had higher death rates — especially among older adults.
This suggests that cholesterol that’s too low may actually be a warning sign, rather than a marker of good health.
The Risks of Too Little Cholesterol
Going too low with your cholesterol, isn’t always ideal. In fact, low cholesterol has been linked to:
- Depression and anxiety
- Cognitive decline and memory issues
- Higher risk of haemorrhagic stroke
- Increased risk of some cancers and heart failure
- Higher rates of cataracts and type 2 diabetes
- Potential links to prostate cancer in men
Your brain, hormones and cells need cholesterol to thrive.
A Natural Ally: Annatto Tocotrienols
If you’re looking for a natural way to support cholesterol balance and metabolic health, Annatto tocotrienols, a unique form of Vitamin E, are showing promising results.
Here’s what the research is showing:
- One of the most Potent anti-inflammatory forms of vitamin E
- Helps reduce lipid oxidation and atherosclerosis in cardiovascular disease
- Supports liver health – shown to reduce fatty liver changes and improve liver enzyme markers
- Assists with weight loss – May enhance fat metabolism in those with insulin resistance
- May help prevent bone loss and obesity – emerging evidence suggests benefits for bone density and body composition.
It’s definitely one to discuss with your practitioner, especially if you’re looking for additional support alongside dietary and lifestyle changes.
Supporting Balance Naturally
This is where the Metabolic Balance® program can make a real difference.
Rather than simply trying to lower cholesterol, the program looks at the bigger picture — including how your body metabolises fats and sugars, your insulin response, and what foods are best suited to your unique biochemistry.
When these systems are out of balance, it can show up as elevated cholesterol, stubborn weight gain (particularly around the middle), fatigue, or blood sugar issues. Metabolic Balance® works by using your own blood markers to create a personalised nutrition plan that supports your body’s natural ability to heal and find equilibrium.
It helps to:
- Reduce insulin resistance — a key driver behind many cholesterol and triglyceride imbalances
- Improve fat metabolism and liver function
- Support healthy, sustainable weight loss
- Increase energy and mood through stabilised blood sugars
This holistic approach doesn’t just focus on cholesterol numbers in isolation — it supports your entire metabolic health, so you feel more energised, clear-headed, and in control.
If you’re looking for a grounded, food-first way to support your cholesterol and overall wellbeing, Metabolic Balance® is worth considering.
Final Thoughts
Cholesterol has long been misunderstood — but the science is evolving. Rather than seeing it as the villain, it’s more helpful to look at the whole picture: what’s driving the changes in your blood results? What else is happening in your body?
Your body is always working towards balance. With the right information and guidance, you can support it in doing just that — naturally and effectively.
And remember, you don’t have to figure it all out on your own.
If you’re unsure about your results or want clarity on your next steps, let’s have a chat. Together, we can explore what’s going on and create a personalised plan to support your long-term health.
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Kim Healey
Nutritionist | Metabolic Balance Coach
Intentional Steps, Real Change
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