Understanding Cholesterol: What’s Really in Your Control?
- nutritionbyljb
- 6 days ago
- 4 min read
Cholesterol often gets an unfair reputation. It’s not all bad, in fact, it’s an essential substance that your body needs for hormone production, cell structure, vitamin D synthesis, and bile acid formation.
The issue isn’t cholesterol itself, but how it’s processed, balanced, and cleared by the body.
For many people, high cholesterol is influenced by diet and lifestyle. But for others, genetics can play a surprisingly big role, meaning that even those who eat healthily and stay active can struggle to maintain optimal cholesterol levels.
This is where a personalised approach, supported by nutrigenomic testing, can make all the difference.
What Do Cholesterol Test Results Really Mean?
If you’ve ever looked at your cholesterol test results and felt confused, you’re not alone. Here’s what those key numbers actually mean:
Total cholesterol – the overall amount of cholesterol in your blood.
LDL (low-density lipoprotein) – often called “bad” cholesterol, as high levels can lead to fatty deposits in the arteries.
HDL (high-density lipoprotein) – the “good” cholesterol that helps carry excess cholesterol away from the arteries and back to the liver for removal.
Triglycerides – a type of fat in your blood that, when high, can increase heart disease risk.
Non-HDL cholesterol – a helpful measure that reflects all the cholesterol types that could contribute to plaque build-up.
Ideally, you’re aiming for higher HDL, lower LDL and triglycerides, and a balanced total cholesterol level.
How Much of Cholesterol Is Down to Diet and Lifestyle?
Your liver produces around 75–80% of your body’s cholesterol, while the remaining 20–25% comes from food. This explains why some people can eat a higher-fat diet, while others see their cholesterol rise.
That said, diet still plays an important role, especially when it comes to the types of fat and fibre you eat, how active you are, and how well your metabolism and liver are functioning.
These factors help determine how efficiently your body clears cholesterol from your bloodstream.
The Role of Nutrigenomics in Cholesterol Balance
Nutrigenomics looks at how your genes interact with your diet, lifestyle, and environment. Certain genetic variations (called SNPs) can influence how your body:
Recycles and removes cholesterol from the bloodstream.
Converts cholesterol into bile acids (a key pathway for elimination).
Responds to different types of dietary fats.
Manages inflammation and oxidative stress, which can affect cholesterol oxidation.
Understanding these patterns helps explain why two people with similar diets can have very different cholesterol results, and it allows for a more targeted, effective approach to support long-term heart health.
Cholesterol and Postmenopausal Women
For women, cholesterol levels often rise after menopause. This is largely due to the drop in oestrogen, which naturally supports higher HDL (good cholesterol) and lower LDL (bad cholesterol).
Many women notice their cholesterol increasing despite no major changes in diet or lifestyle.
The good news is that personalised nutrition, movement, and lifestyle support can help restore balance, even in the face of hormonal change.
Case Study: Personalising Cholesterol Support Through Nutrigenomics
A 31-year-old woman came to me with elevated cholesterol levels (6.7 mmol/L) despite eating a balanced diet and leading an active lifestyle.
Nutrigenomic testing revealed several genetic variations that reduced her ability to clear cholesterol from her bloodstream and convert it into bile acids, one of the
body’s main elimination routes.
By tailoring her plan to support these pathways, we focused on:
Increasing specific types of fibre.
Including foods that stimulate bile flow.
Optimising liver function.
Using targeted supplements to support cholesterol metabolism.
Within just 12 weeks, her total cholesterol reduced from 6.7 to 5.2 mmol/L, highlighting how understanding your unique genetics can uncover the missing piece of the puzzle and lead to measurable results.
How You Can Support Healthy Cholesterol Levels
Dietary strategies:
Eat more soluble fibre (oats, beans, lentils, flaxseeds, apples).
Choose healthy fats (olive oil, nuts, seeds, oily fish).
Reduce ultra-processed foods, refined carbs, and trans fats.
Include plant sterols and stanols (naturally in nuts, seeds, and whole grains).
Lifestyle support:
Stay physically active, movement helps raise HDL.
Prioritise sleep and stress management.
Limit alcohol and avoid smoking.
Maintain a healthy weight and waist circumference.
Supplement support (guided by a practitioner):
Omega-3 fish oil for healthy triglycerides and reduced inflammation.
Plant sterols to lower cholesterol absorption.
Coenzyme Q10, may be helpful if taking statins.
Red yeast rice or niacin, in targeted cases under supervision.
Why Personalised Testing Matters
If you’ve been told your cholesterol is high but you already eat well and look after yourself, there may be more to the story.
Nutrigenomic testing can help uncover why your body is struggling to regulate cholesterol effectively, allowing you to take targeted action rather than guesswork.
By combining your genetic insights with dietary and lifestyle recommendations, you can take control of your heart health in a way that’s truly personal to you.
Ready to Understand Your Cholesterol Story?
If you’d like to explore how your genetics could be influencing your cholesterol levels, I offer nutrigenomic testing and personalised interpretation packages.
You’ll receive:
A detailed DNA analysis focused on key genes affecting cholesterol and heart health.
A personalised nutrition and lifestyle plan based on your unique results.
