I asked my readers recently what health topics give you that “ugh, not this again” feeling — and one came up a lot: Cholesterol.

It’s one of those words that instantly raises the heart rate — no pun intended. Maybe your doctor casually mentioned your numbers were “a little high.” Maybe you’re wondering if you need to cut out eggs or start a prescription. Maybe you’ve just heard so much conflicting information, you’ve decided to stop paying attention altogether.

But here’s the thing: cholesterol doesn’t have to be the bad guy in your health story. In fact, it’s essential to your wellbeing. The goal isn’t to fear it — it’s to understand it. So today, let’s pull the curtain back and look at what cholesterol really is, what it actually does, and how you can work with your body instead of against it.

Read on to find out:
What is cholesterol and what does it do?
Types of Cholesterol
Why Statins aren’t the answer every time
How to Balance your Cholesterol Naturally

What is Cholesterol, Really?

Cholesterol isn’t something your body accidentally creates. It’s something your body works hard to make — on purpose — in every single cell. About 70% of your cholesterol is made internally; only 30% comes from your diet.

That means:

• When dietary cholesterol goes up, your body makes less.

• When it goes down, your body makes more.

So those “zero cholesterol” food fads from years past? Useless. You can’t out-eat your liver when it comes to cholesterol production.

The Critical Roles Cholesterol Plays in the Body

Let’s talk about why your body is so intent on keeping cholesterol around. It’s because cholesterol is a key player in some of the most important processes in your body. Here’s what it does:

🧠 Nervous system support

Cholesterol helps build the protective covering around your nerves — kind of like the insulation on electrical wires. Without it, brain fog and mood swings creep in.

🧬 Hormone production

Cholesterol is the building block for steroid hormones — that means cortisol (your stress hormone) and all your sex hormones. No cholesterol = no hormonal balance.

🌞 Vitamin D synthesis

Without cholesterol, your body can’t convert sunshine into usable vitamin D — which impacts everything from immunity to mood.

💪 Cell protection and structure

It helps form the membranes of every cell in your body, offering strength and structure.

🧼 Bile salt production

Bile salts made from cholesterol help digest fats and detoxify waste.

🛡️ Free radical scavenging

It acts like a cleanup crew, protecting your body from oxidative stress — and yes, even lowering cancer risk.

So no, it’s not the villain. But like everything in the body, when something’s off, it’s worth asking why — not just reaching for the nearest prescription.

What Your Cholesterol Numbers Actually Mean

Most of us get 2 or 3 numbers from our annual bloodwork and assume they tell the whole story. But that’s like trying to describe a movie from the trailer. If we really want to understand what’s going on in your body, we need more data — and a little context

Here’s what I look at when reviewing a complete cholesterol panel:

Total Cholesterol

What it is: The overall amount of cholesterol in your blood, including both LDL and HDL.
Why it matters: It’s just the sum. It doesn’t tell us how much is “good” vs. “bad,” or why it’s elevated.
Fun fact: Tends to run higher in fall and winter!

LDL (Low-Density Lipoprotein)

Nickname: The delivery guy. It shuttles cholesterol to where it’s needed in the body.
Misunderstood reputation: It’s called “bad,” but really it’s just doing its job. If it’s elevated, we should be asking what repair is it responding to? What fire is the fireman trying to put out?
Why It Matters: High LDL levels are associated—not causative--with an increased risk of heart attack and stroke. A high number, again, should prompt a full on investigation of inflammation in the body.
Healthy Target: Conventional doctors want to see this under 100, but, recognizing its important role in the body, functional ranges want it between 40-120 mg/dL if you’re under 60, and 120-170 if you’re over.

HDL (High-Density Lipoprotein)

Nickname: The cleanup crew. Picks up used cholesterol and returns it to the liver after it’s done its job.
Why it matters: Higher HDL is protective. Think of it as the cholesterol recycling program; it keeps cholesterol from piling up in the “streets.”
Healthy Target: Ideally, 60 mg/dL or higher is considered protective against heart disease. In functional terms: Men should have 55-75 mg/dL and women 65-85.

Triglycerides

What they are: A type of fat in the blood, often impacted by sugar intake more than dietary fat. Unlike cholesterol, what you eat has a big impact on this number! (90% is dietary and only 10% is made in the liver!)
Biggest influencers: Sugar, refined carbs, processed snacks.
Healthy Target: Under 100 mg/dL in functional medicine (under 150 in conventional).

Non-HDL Cholesterol

What it is: Total cholesterol minus HDL. Captures all cholesterol types that could contribute to plaque build-up.
Why it matters: It’s often a better predictor of cardiovascular risk than LDL alone as it gives a broader picture.
Target: Under 130 mg/dL.

Apolipoprotein B (ApoB)

What it shows: How many particles are actually carrying the cholesterol. More particles = more crowding in the arteries. Some doctors measure it as a more specific marker for heart disease risk.
Lifestyle factors that raise ApoB: Poor sleep, stress, lack of sunshine, pollution, inactivity.
Target: Under 90 mg/dL, even lower if you’re at risk.

Why Statins Might Not Be the Answer

Statins are the most common cholesterol-lowering drugs prescribed today — and they are everywhere. Atorvastatin alone had over 100 million prescriptions in the U.S. in 2022.

But here’s what’s often left out of the conversation:

🚨 Statins reduce your CoQ10 levels

CoQ10 is a powerhouse nutrient that supports energy production and heart health. Depleting it can lead to fatigue, muscle pain, and brain fog.

⚠️ Statin Side Effects:

Muscle Pain and Weakness 💪🏽

One of the most common complaints from people taking statins is muscle pain or a feeling of weakness. Some describe it as a soreness or heaviness, which can be frustrating, especially if you’re trying to stay active.

Liver Damage ⚠️

Statins can affect liver function. While it’s rare, some people may experience increased liver enzymes, which means your liver is working harder than it should. Routine blood tests are needed to monitor this, but no one wants to worry about liver problems!

Increased Risk of Type 2 Diabetes 🍬

Statins can raise blood sugar levels by interfering with insulin production, which can then increase your risk of developing type 2 diabetes, particularly in those who already have high blood sugar or insulin resistance.

Cognitive Issues (Memory Loss) 🧠

The FDA warns on statin labels that some people have developed memory loss or confusion while taking statins. While this doesn’t happen to everyone, it’s still something to be aware of. You need full use of your brain, not just for zombie fodder!

No escape 😱

Forget that haunted maze, there’s no easy escape from a statin. Statins aren’t prescribed with an exit strategy. People that start them take them for the long haul. That right there reads like a scary novel. Wouldn’t it make more sense to manage cholesterol first rather than artificially drive it down indefinitely forever and always?

Natural Ways to Balance Cholesterol

Here’s the part I love the most: You have so much power to improve your cholesterol levels naturally — without medication, and without turning your life upside down.

🥦 Load up on fiber

Think of it as a sponge that absorbs extra cholesterol and sweeps it out. Best sources: legumes, leafy greens, chia seeds, berries, flaxseed.

🥑 Choose healthy fats

The right fats (avocado, olive oil, nuts, salmon) help raise HDL and lower LDL. Avoid the processed stuff like canola, soybean, corn, and “vegetable” oils.

🚶 Move your body

Just 30 minutes a day of moderate movement — walking, dancing, yoga, chasing your kids — can make a measurable difference.

🍭 Cut added sugar

Refined sugars increase triglycerides and lower your protective HDL. Read labels — it’s hiding everywhere. Sugar used to be an occasional treat but now I dare you to look at your diet—snacks, treats, and even hidden sources like your sauces, dressings, and beverages. You may be shocked at home much you’re eating daily!

🥜 Snack smart (or skip them entirely)

Nuts, seeds, and whole fruits make for great snacks that can help control cholesterol. Skip the chips and go for almonds or apples instead. Or skip the snacks altogether and focus on nutritious meals that satisfy!

Why You Have More Control Than You Think

I get it — cholesterol feels complicated and kind of out of your hands. But the truth is, it’s not.

Your food, your movement, your sleep, your stress levels… they all play a role in how your body uses and produces cholesterol. And when you know how to read the signs, you can make empowered choices that actually support your long-term health.

This isn’t just about avoiding medication. It’s about having the energy and clarity to show up for your family — without the nagging fear that something’s wrong inside your body.

Need a Clearer Picture of What’s Going On?

If you’ve ever felt confused by your cholesterol panel, or pressured to start a medication without understanding the full story, let’s talk.

I offer a comprehensive blood panel that goes way beyond the basics. We look at all the markers I’ve mentioned here — and we track them over time. This gives you clarity, confidence, and a real plan that fits your body, your life, and your goals.

📅 Book a free 20-minute consult and let’s make sense of your numbers together.

You’ve got more tools than you think — and you don’t have to do this alone.

Game on, mama. I’m cheering for you.

Kristin

Cholesterol: Villain or Vital? What Every Mom Needs to Know