Cholesterol is a fatty substance that your body can produce itself, primarily in your liver . And your body produces it precisely according to its needs at any given moment.

It's present in every cell of your body and is often seen as a bad thing , when in reality, you desperately need it. Without cholesterol, your body can't function properly.

And we now know that you produce 75% of your cholesterol in your liver. Only 25% comes from food. Your liver regulates precisely how much cholesterol your body needs.

But sometimes this system can be disrupted, for example by stress (more cortisol ⇒ more cholesterol needed), unhealthy lifestyle or your genetic predisposition .

And as you get older, your cholesterol naturally rises. That's normal.

To put it simply:

LDL cholesterol is called "bad" cholesterol. It carries cholesterol from your liver to the rest of your body , to where it's needed .

HDL cholesterol is considered "good" cholesterol. It carries cholesterol back from the body to the liver , where it is then broken down.

So: LDL takes it away, HDL picks it up again.

But LDL isn't "bad" in itself. It's simply a kind of transport service .

And if you have enough HDL to bring your cholesterol back down to normal, then LDL doesn't have to be a problem at all .

What's interesting to ask yourself is: Why does so much cholesterol need to enter your body at that moment? Why does your body ask for it?

This often happens because there's damage somewhere in your blood vessels, and your body sends cholesterol to help repair it . Think of it a bit like putting a Band-Aid on a wound.

Damage to the blood vessel wall can be caused by things such as high blood pressure , smoking , stress , or inflammation in your body .

At such a moment, your body sends LDL cholesterol to that spot to repair it.

When does it really become a problem? When LDL becomes damaged . This is called oxidation .

This is usually caused by free radicals (which can occur through unhealthy diets, smoking, stress, etc.). Once LDL is oxidized, it sticks more easily to your blood vessel walls.

This is where plaques form, narrowing your blood vessels. This is called atherosclerosis . And that, in turn, increases your risk of cardiovascular disease.

So it's not really the cholesterol that's the problem, but rather the damage, the oxidation process and the fact that your body is in crisis mode somewhere.

You can easily have your cholesterol tested with a blood test . If you do, you'll usually see these values:

• Total cholesterol

• HDL

• LDL

• Triglycerides

But if you only look at that "total cholesterol," you don't get the full picture. It's much more about the balance between HDL and LDL and how your body is doing otherwise .

It is also important to keep your triglycerides low to limit damage .

Someone can have slightly higher total cholesterol, but if the HDL/LDL balance is good, and there is little inflammation , this does not have to be a problem at all.

While someone with low cholesterol but high levels of inflammation is at much higher risk . Therefore, if possible, also ask about inflammation levels, such as hs-CRP .

Only then will you truly get a good picture. I also prefer to have my oxidized LDL (OXLDL) tested , to gain a truly clear understanding of cholesterol oxidation .

The great thing is that you can do so much with lifestyle . Here are a few things I recommend to clients and incorporate into my own daily life:

1. Exercise every day

And that could be strength training at the gym, but also something else. Walking, cycling, yoga, a dance class , or swimming . Anything that gets your body moving helps improve your LDL-HDL balance.

2. Stop smoking

Smoking severely damages your blood vessels. This makes LDL more likely to oxidize (stick). Less smoking = less oxidized cholesterol = better for your heart and blood vessels.

3. Eat lots of fiber

Not sure what to eat with high cholesterol ? Then start by eating more fiber. When your liver breaks down cholesterol, it's expelled through your bile and intestines.

Fiber binds to cholesterol in your intestines, helping you excrete it. Think of vegetables, fruits, oats, and legumes .

4. Eat plenty of antioxidants

Another important food to eat for high cholesterol : antioxidants. Antioxidants protect your cells from oxidation. Colorful fruits and vegetables are your best friend.

The more color on your plate (red, orange, green, purple), the better your LDL remains protected from oxidation. And therefore, the lower the risk of plaque formation.

5. Choose the right fats

Avoid trans fats (found mainly in packets, bags, cookies, and pastries). Instead, opt for olive oil, avocado, and oily fish like salmon, herring, or mackerel. This is important for maintaining a healthy LDL-HDL balance .

6. Less stress

It's a cliché, but it's true: Chronic stress causes your body to produce more cholesterol (to build up more stress hormones like cortisol).

So the more you take moments of rest (e.g. breathing, a walk in the woods, a fun hobby) the healthier it is for your heart and blood vessels.

Then I would always first look and ask yourself: Why is that like that?

Do you eat enough vegetables? Do you exercise? Is there a lot of stress in your life? Do you smoke? Often, you can reap significant benefits just by doing that.

If you have actually tried that and your cholesterol remains unfavorably high, you can look at other options together with your doctor.

Read more about Natural Alternatives to Statins here