Why is it so hard nowadays to find someone with total cholesterol, HDL (“good”) and LDL (“bad”) cholesterol all within normal range?
This is a systemic issue. There are so many contributing factors that even seemingly healthy and normal-weight individuals often have imbalances. High cholesterol isn’t just a problem for people with excess weight. Check if any of the following might be behind your elevated cholesterol:
- Too much dietary cholesterol.
This cause is often overestimated. People think they need to cut out all eggs and red meat, and then cholesterol will normalize. In reality, moderate consumption of meat, eggs, and seafood (even daily) can be well tolerated by the body. There are other factors that influence cholesterol levels much more! - Excess fructose.
A much more common cause than many realize. Even vegans and apparently healthy people often fall into this category. How so? They may consume too much fructose (fruit sugar) through diet. While fruit is essential, too much can overload the liver, leading to toxic effects. The liver then converts excess fructose into triglycerides, which raise cholesterol levels. Moderation is key — even with healthy foods. - Insulin resistance and excess simple carbs.
This is one of the most common causes. The mechanism is similar to that of fructose. When insulin and sugar can’t enter cells, they go straight to the liver. The liver gladly takes the sugar and produces triglycerides. The result: rising LDL (“bad”) cholesterol. - Low intake of fiber and healthy fats.
Fiber helps reduce LDL absorption in the gut and promotes its elimination. Healthy fats like omega-3s, avocado and olive oils, and nuts support HDL levels and reduce inflammation, helping maintain a healthy lipid balance. - Poor gallbladder function.
When working properly, bile binds excess cholesterol and helps remove it via the intestines. If the gallbladder is sluggish, cholesterol can begin to accumulate. Fiber and good fats also support healthy bile flow. - Genetics and epigenetics (lifestyle).
While genetic predisposition (like familial hypercholesterolemia) can play a role, lifestyle and environmental factors strongly influence gene expression. So don’t give up thinking, “My parents had high cholesterol, so I will too.” Look at the list above and see where you might take action.