149: Cholesterol, The Good, The Bad and the Ugly

In this episode, I cut through the confusion around cholesterol and break down what you really need to know about HDL, LDL, and why they’re not “good” or “bad” cholesterol. Cholesterol itself is vital for life—it helps build cell membranes, supports hormone production, and keeps your body functioning. The real story is in how cholesterol is transported, what damages your blood vessels, and what truly raises your cardiovascular risk.

What You’ll Learn in This Episode

• Why cholesterol is essential for every single cell in your body

• The real role of LDL and HDL: they are transport particles, not cholesterol itself

• How cholesterol supports hormones like testosterone, estrogen, cortisol, and vitamin D

• The difference between large, buoyant LDL (good) versus small, dense LDL (harmful)

• Why high LDL doesn’t automatically mean heart disease risk

• How triglycerides and HDL levels are the true markers to watch

• The connection between excess glucose, triglycerides, and dangerous small dense LDLs

  • What actually damages your arteries: high blood pressure, inflammation, glucose spikes, and oxidation

  • How processed foods, high-carb diets, and chemicals harm your blood vessels

  • What a CAC (coronary artery calcification) score can tell you about your true heart health

  Key Takeaways

  • Cholesterol itself is not the villain—it’s critical for life and health.

  • High LDL does not equal high heart disease risk. The concern is small, dense, oxidized LDL driven by high carbs and glucose.

  • The best markers for heart health are your HDL-to-triglyceride ratio. Aim for triglycerides ÷ HDL = less than 2 (closer to 1).

    • You raise HDL by eating healthy fats and cholesterol from whole foods, not by avoiding them.

    • You lower triglycerides by cutting back on glucose and processed carbs.

    • Statins are not the answer; nutrition and lifestyle are far more powerful.

    Practical Steps You Can Take

    • Eat more whole, natural fats (meat, eggs, butter, etc.) to boost HDL

    • Reduce processed carbs and sugars to lower triglycerides

    • Focus on real foods from animals and local farms over boxed, bagged, and sprayed produce

    • Consider asking for a CAC score or running your own labs for fasting insulin, CRP, and triglycerides/HDL

    • Remember: your doctor may not have been trained in nutrition—the power to take back your health is in your hands

    • Mentioned in This Episode

      • Previous deep-dive episodes on cholesterol: #107, #108, and #109

      • Episode #68: Adverse effects of statins

      • Episode #8: How carbs raise blood pressure

• • • Tweetable Quotes: 

      • “Cholesterol is not your enemy—it’s absolutely vital for your health and every cell in your body needs it.”

      • “HDL and LDL aren’t cholesterol. They’re just vehicles that carry cholesterol and fat through your bloodstream.”

      • “High cholesterol does not cause heart disease. High glucose, insulin, and inflammation does.”

      • “A high blood cholesterol level does not come from eating cholesterol. It comes from eating so much glucose.”

      • “Medications only treat the symptoms. They don’t treat the underlying disease.”

      • “What we were being told was healthy was actually what’s causing us to become extremely sick.”

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Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.