What is cholesterol?

Almost a quarter of all Germans between the ages of 30 and 70 have high cholesterol levels. A high cholesterol level increases the risk of cardiovascular disease. With the Homed-IQ Cholesterol Test, you can measure your total cholesterol, HDL (good cholesterol), LDL (bad cholesterol), and triglyceride levels in your blood.

Table of Contents

• What is cholesterol?
• What is LDL?
• What is HDL?
• What should your cholesterol level be?
• What are the symptoms of high cholesterol?
• What causes high cholesterol?
• How can you prevent high cholesterol?
• How is high cholesterol tested?
• What should you do to lower your cholesterol?

What is cholesterol?

Cholesterol is a natural substance that serves as a building block for cells, hormones, and the production of bile. It is present in your body in the form of small spherical particles called lipoproteins. These spheres are surrounded by protein, which enables cholesterol to be transported through the bloodstream. Your body produces cholesterol in the liver, and a small amount also comes from food.

What is LDL?

LDL is also referred to as “bad cholesterol.” It is a protein in your blood that transports cholesterol from the liver to the rest of your body. When LDL levels are too high, cholesterol can accumulate in your arteries and narrow the pathways through which blood flows. As a result, blood cannot circulate as effectively, leading to atherosclerosis.

What is HDL?

HDL is known as “good cholesterol” and protects against cardiovascular disease. These small particles ensure that excess cholesterol in the body is transported back to the liver. The cholesterol is then broken down and excreted from the body via bile and stool.

What should your cholesterol level be?

Your cholesterol level is considered normal if your total cholesterol is below 5.0 mmol/L.

• Normal: < 5.0 mmol/L

• Slightly elevated: 5.0 to 6.4 mmol/L

• Elevated: 6.5 to 7.9 mmol/L

• Severely elevated: > 8 mmol/L

In addition to total cholesterol, it is also important to know the ratio between LDL and HDL. If this ratio is unbalanced, the risk of cardiovascular disease also increases.

For LDL, there are specific target values that depend on your age and your risk of cardiovascular disease (Herz Stiftung). If a cholesterol test shows that your LDL level is below 3.0 mmol/L, this is usually acceptable for most people. However, for individuals at increased risk of cardiovascular disease, a lower optimal value of less than 2.6 mmol/L applies. For individuals under 70 years of age with cardiovascular disease, the target value is even lower—less than 1.8 mmol/L.

There is no specific target value for HDL cholesterol. However, a higher value can help reduce the risk of cardiovascular disease. HDL should be above 1.0 mmol/L in men and above 1.2 mmol/L in women.

What are the symptoms of high cholesterol?

High cholesterol does not cause any immediately noticeable symptoms and therefore cannot be considered a specific disease. However, over time, elevated cholesterol levels can lead to cardiovascular disease.

Possible consequences of high cholesterol include:

• Atherosclerosis

• Heart attack

• Stroke

• Kidney damage

• Angina (chest pain)

What causes high cholesterol?

There are various causes that can lead to an increased total cholesterol level. These can include hereditary factors, other illnesses, or specific lifestyle habits (UMC Utrecht, 2022). The main causes of high cholesterol are:

• Diabetes

• Underactive thyroid

• Genetic predisposition

• Overweight

• Lack of physical activity

• Consumption of fatty foods

Which foods are bad for your cholesterol?

There are various nutrients that can negatively affect cholesterol levels. These are primarily products high in saturated fat ( Ernährungszentrum). These include whole milk and other animal-based products such as full-fat cheese. Pastries, cookies, unfiltered coffee, and fried snacks also contain nutrients that can raise LDL levels.

Saturated fat stimulates the liver to produce cholesterol, and too much of it leads to increased LDL cholesterol levels. Cholesterol also naturally occurs in several foods, such as egg yolks, liver, shrimp, kidneys, and eel. Therefore, it is recommended to consume these cholesterol-rich products in moderation:

• Animal-based fatty foods (whole milk, full-fat cheese)

• Egg yolks

• Liver and kidneys

• Eel and shrimp

What should you eat to lower your cholesterol?

If you want to lower your cholesterol levels, a healthy diet rich in unsaturated fats is important. These fats can be found in:

• Fatty fish

• Nuts and peanuts

• Liquid cooking products

• Low-fat margarine

• Vegetable oils

Products with phytosterols (plant sterols) also help lower cholesterol. Phytosterols are often added to margarine and yogurt products. They inhibit the absorption of cholesterol in the intestine. Additionally, these substances increase the amount of cholesterol excreted through the stool.

What are the risks of high cholesterol?

The greatest risk of high cholesterol is the increased likelihood of developing cardiovascular disease. For example, elevated cholesterol can lead to arterial narrowing or atherosclerosis. This happens because cholesterol particles can stick to damaged areas in the arteries, causing a thickening of the arterial walls, also known as plaque. As a result, blood flows less efficiently, and your organs receive less oxygen. Plaque can also rupture and cause a blood clot. Such a clot can block a blood vessel. The tissue behind the blockage then dies due to lack of oxygen, potentially causing a stroke (Heart Foundation).

How can you prevent high cholesterol?

The best way to prevent high cholesterol is through a healthy lifestyle. This includes eating a balanced diet, exercising regularly, and maintaining a healthy weight. Avoiding stress and not smoking also contribute to the prevention of high cholesterol.

How is high cholesterol tested?

Cholesterol levels can be measured through a blood test. Homed-IQ offers a simple at-home test, the CholesterolTest. After taking the test, certified laboratory analyses are conducted to determine your values. Not only are your total cholesterol levels measured, but also LDL, HDL, the ratio of HDL to total cholesterol, and triglycerides.

Can stress cause high cholesterol?

Yes, stress can influence your cholesterol levels. This is due to the increased cortisol levels that result from stress. Cortisol has a direct impact on your body's ability to process fats and sugars, leading to a rapid increase in cholesterol levels. Therefore, stress management should also be part of a healthy lifestyle.

What should you do to lower your cholesterol?

Lifestyle changes are the first step in lowering cholesterol levels. Possible changes include:

• Replace full-fat dairy products with low-fat versions

• Eat legumes and fatty fish every week

• Eat a handful of unsalted nuts daily

• Drink filtered coffee instead of instant coffee

• Eat less red meat

• Consume enough dietary fiber

• Be physically active every day

• Quit smoking

• Drink alcohol in moderation