Lesson 2 : Understanding Cholesterol

Lesson 2 : Understanding Cholesterol

“Cholesterol is not your enemy—it’s your body’s building block. The key is balance, not fear.”

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🔹 What is Cholesterol?

Cholesterol is a fat-like substance your body needs to build cells, hormones, and vitamin D. It travels in your blood, carried by proteins called lipoproteins.

There are three main types:

• LDL (Low-Density Lipoprotein) – often called “bad cholesterol” because high levels can lead to plaque buildup in arteries

• HDL (High-Density Lipoprotein) – “good cholesterol” that helps remove excess LDL

• Triglycerides – another type of fat that can increase heart disease risk when elevated

Cholesterol is made in the liver, but also comes from food—especially saturated fat and trans fat.

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🔹 How is Cholesterol Measured?

A fasting blood test (lipid panel) measures:

• Total cholesterol

• LDL (bad) cholesterol

• HDL (good) cholesterol

• Triglycerides

Results are reported in mmol/L in Singapore.

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🔹 What is a Healthy Range?

Lipid Type

Desirable Range

- Total Cholesterol

< 5.2 mmol/L

- LDL Cholesterol

< 2.6 mmol/L (optimal)

- HDL Cholesterol

> 1.0 (men), > 1.2 (women)

- Triglycerides

< 1.7 mmol/L

Note: These targets may vary slightly based on age, sex, and other health conditions.

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🔹 Why High Cholesterol is a Concern

Excess LDL can lead to plaque buildup in arteries, causing:

• Atherosclerosis (hardening of arteries)

• Heart attacks

• Strokes

• Peripheral artery disease

High triglycerides can also increase the risk of:

• Pancreatitis

• Fatty liver

• Metabolic syndrome

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🔹 How is It Treated Medically?

Doctors may prescribe medications like:

• Statins (e.g. Atorvastatin, Rosuvastatin) – reduce liver production of cholesterol

• Ezetimibe – blocks cholesterol absorption in the gut

• PCSK9 inhibitors – expensive injections used for genetic or high-risk cases

• Fibrates & Niacin – reduce triglycerides and raise HDL

These drugs are often recommended long-term, especially for those with heart disease risk or diabetes. However, side effects like muscle pain, memory issues, or liver strain can occur.

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🔹 Can Cholesterol Be Managed Naturally?

Yes, especially for those with borderline or moderate elevations, or those who want to reduce dependency on statins.

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🌿 Natural Support Strategies

1. Supplements

• Red Yeast Rice – naturally contains monacolin K, a statin-like compound that lowers LDL.

• CoQ10 – protects against LDL oxidation, supports heart and mitochondrial function, and replenishes levels depleted by statins

• Omega-3 (EPA/DHA) – lowers triglycerides and supports heart health

• Tocotrienols (a type of vitamin E) – reduce LDL oxidation and inflammation

• Nattokinase – supports circulation and may help reduce plaque formation

• Pine Bark Extract – improves endothelial function and protects vessels from oxidative damage

• VigourCells – supports mitochondrial health, antioxidant protection, and lipid metabolism

2. Food & Diet

• Eat soluble fiber: oats, barley, legumes, chia, psyllium

• Add plant sterols and stanols (found in nuts, seeds, fortified spreads)

• Eat fatty fish 2–3 times/week (salmon, sardines, mackerel)

• Use healthy oils: olive oil, avocado oil

• Avoid trans fats, processed meats, and sugary snacks

3. Lifestyle

• Exercise: 30 mins/day, 5x/week

• Lose excess weight

• Manage stress

• Avoid smoking and excessive alcohol

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💡 Empowering Thought

Cholesterol isn’t a curse—it’s essential for life. The goal is not to suppress it at all costs, but to support your body in regulating it naturally, so you can build strength and resilience from the inside out.