LDL and HDL Cholesterol: Differences, Diet Tips, and Health Insights

Most of us have used or heard phrases like "Mind your cholesterol!" or "You shouldn’t eat that, it's bad for your cholesterol!". Cholesterol is one of the most rigorously studied topics when it comes to diet and health, and is widely recognized as a factor influencing the risk of heart disease [1]. So, is cholesterol always bad for you? Isn’t there such a thing as "good" and "bad" cholesterol?

In this article, we'll look into key aspects of cholesterol and its importance for your health. We’ll explore different types of cholesterol, like LDL and HDL, discuss their roles in the body, and share practical ways diet, exercise, and lifestyle choices can impact your cholesterol levels.

The Difference Between HDL and LDL - Cholesterol Explained

The first step in understanding cholesterol is getting to know "LDL" and "HDL". Anyone who has had a recent health check-up might have noticed that the test result shows you LDL and HDL cholesterol.

The difference between the two is their specific roles in the body. Both LDL and HDL are lipoproteins—tiny particles that carry cholesterol and fats in the bloodstream—but they have distinct purposes [2]. For a clear understanding of this vital lipid, let’s explain cholesterol by looking at each type individually.

What is LDL Cholesterol? The "Bad" One

Low-density lipoprotein, or LDL cholesterol, is often referred to as the "bad" cholesterol. In a healthy situation, LDL cholesterol plays an important role in transporting cholesterol from the liver to each tissue in the body [2], where it serves various essential processes like building cell membranes and producing hormones. However, as is the case for most things, too much of something is generally not good for you. Excess LDL cholesterol can accumulate on artery walls, forming hard, fatty deposits called plaque. This process, known as atherosclerosis, narrows the arteries and can restrict blood flow, increasing the risk of heart attack, stroke, and other cardiovascular issues [2].

What is HDL Cholesterol? The "Good" One

On the other hand, high-density lipoprotein, or HDL cholesterol, is the "good" cholesterol. Think of it as your body's scavenger, collecting excess cholesterol from arteries and tissues and returning it to the liver for processing and elimination. Once in the liver, the cholesterol gets broken down and eliminated from the body [1].

A healthy level of HDL cholesterol acts as the protective factor we've just mentioned, helping prevent the buildup of plaque and keeping your arteries clear. The higher your HDL level, the better your body’s ability to clear away that extra cholesterol. HDL is widely recognized as a critical factor in preventing cardiovascular disease [1].

Healthy Cholesterol Levels and How to Detect High Cholesterol

The unfortunate truth about high LDL cholesterol is that it often presents with no obvious symptoms. You can't feel plaque building up in your arteries, which is why high cholesterol is often only discovered during a routine blood test [2]. Given the lack of early warnings, regular health check-ups are essential for early detection and management.

What should your LDL level be?

A standard blood test measures several types of lipids in your bloodstream, including:

• LDL cholesterol (often called "bad" cholesterol)
• HDL cholesterol ("good" cholesterol)
• Triglycerides (a type of fat in your blood that provides energy, any excess is stored in your fat cells)
• Total cholesterol

These numbers help your healthcare provider understand your cardiovascular risk and guide recommendations for lifestyle changes or treatment.

LDL (Bad) Cholesterol Levels

Lower LDL numbers are generally better, because high LDL can contribute to plaque buildup in the arteries. According to MedlinePlus (National Institutes of Health) [2] , LDL cholesterol levels for healthy adults are typically classified as follows:

Healthy HDL Cholesterol Levels

Unlike LDL, where lower numbers are better, High-Density Lipoprotein (HDL) cholesterol works protectively, so higher levels are generally associated with a lower risk of heart disease. Based on thresholds provided by the Mayo Clinic [3], the chart below summarizes commonly accepted HDL ranges, including the differences in what is considered low for men versus women.

What Affects Your Ideal LDL Range?

Ideal ranges can vary based on multiple factors such as [2]:

• Genetics: Your genes partly determine how much cholesterol your body makes. High cholesterol can run in families. For example, familial hypercholesterolemia (FH) is an inherited condition that causes very high blood cholesterol levels.
• Age and Sex: Cholesterol levels tend to rise as you get older. Additionally, sex hormones, primarily estrogen, influence how the body manages cholesterol. Before menopause, women typically have lower total cholesterol than men of the same age. After menopause, women’s LDL levels tend to increase.
• Race or Ethnicity: People from certain racial or ethnic groups may have a higher risk of high cholesterol. For example, African Americans typically have higher HDL and LDL cholesterol levels than White Americans, and Asian Americans are more likely to have higher LDL levels than other groups.
• Other Factors: Medications, medical conditions, physical activity, weight, and lifestyle habits such as smoking can all negatively affect LDL cholesterol levels.

If any of your numbers fall into the "borderline" or "high" categories, your healthcare provider may recommend changes to your diet, activity level or, in some cases, medication to help bring your cholesterol into a healthier range.

Driving Your Cholesterol Toward a Healthy Level - What Can You Do?

To support a healthy life, it’s important to focus on both lowering high LDL cholesterol and raising low HDL cholesterol. Here are practical ways you can follow to help you do that:

1. Exercise and Its Impact on Cholesterol Levels

Research shows that regular physical activity is one of the most effective ways to improve your lipid profile and increase HDL cholesterol [4]. Aim for at least 30 minutes of moderate-intensity aerobic exercise, more commonly known as "cardio", on most days of the week [4]. This includes brisk walking, jogging, cycling, or swimming.

But what exactly counts as "moderate intensity"? One simple way to think about it is by using a "target heart rate" based on your normal heart rate. You can improve the effectiveness of your workout by calculating this target and exercising within that range.

How to check your pulse

First, find out your resting heart rate. You can do so by measuring it via a heart rate monitor or smartphone app. However, if you don’t have either, measure your pulse by placing a finger on the inside of your wrist, just below the base of your thumb, until you feel your pulse. Count the beats for 15 seconds, then multiply that number by 4 to get your beats per minute (bpm). The resting heart rate of a healthy adult is between 60 to 100 beats per minute (bpm). Once you have calculated your heart rate at rest, calculate your "target heart rate" using the following formula:

For example, if you are 45 years old and your resting heart rate is 65 bpm, the target heart rate is (220-45-65) x 0.5 + 65 = 120.

Once you know your target heart rate, you can use it to guide your workouts. During exercise, try to keep your heart rate close to this range as much as is comfortable for you. This method efficiently increases the HDL ("good") cholesterol level. Try it out during your next training session!

2. Healthy Diet for Maintaining Healthy Cholesterol Levels

A healthy diet is one of the most effective ways to manage your cholesterol—whether you’re looking to lower high LDL ("bad") cholesterol or maintain healthy levels over time [5]. The key is to reduce foods that raise LDL and increase foods that support HDL ("good") cholesterol. It’s not about deprivation, but about developing healthy habits and making smarter choices that nourish your body.

Whether you’ve recently discovered you have high cholesterol or simply want to keep your numbers in a healthy range, the good news is that many people can make meaningful improvements through holistic lifestyle habits. You don’t need to transform everything overnight; small, sustainable changes tend to have the biggest impact.

Healthy eating patterns such as the Mediterranean Diet or the DASH Diet, which focus on whole, plant-based foods, lean proteins, and healthy fats, have been shown to naturally lower LDL cholesterol and support long-term cholesterol balance [6]. Learn more about why eating healthy is important and what steps you can take.

Bad Foods for Cholesterol

When managing your cholesterol, it's helpful to limit or avoid certain foods. These are often high in saturated fats, trans fats, and dietary cholesterol, which can directly contribute to elevated LDL levels. Common examples of bad foods for cholesterol include [7]:

• Red Processed Meats: Think fatty cuts of beef, bacon, sausage, and hot dogs.
• Full-Fat Dairy Products: Butter, whole milk, and most cheeses.
• Fried Foods: French fries, fried chicken, donuts and other deep-fried items.
• Baked Goods and Sweets: Pastries, cookies, and cakes, which often contain trans fats and sugar.

Focusing on reducing these items is a great first step, as they have little nutritional value and can negatively impact your lipid profile.

Good Foods for Cholesterol

While it's important to limit "bad" foods, a proactive approach is to fill your diet with good cholesterol foods, items that actively help to lower LDL and/or raise your good cholesterol (HDL). These are typically rich in soluble fiber and healthy fats [5], including:

• Oats: A single bowl of oatmeal in the morning is a fantastic way to start your day. Oatmeal can reduce cholesterol because it's packed with soluble fiber, a key player in lowering LDL. Soluble fiber works by forming a gel in your digestive tract that traps some of the cholesterol and its precursors, preventing them from being absorbed into your bloodstream.
• Fatty Fish: Salmon, mackerel, and sardines and similar fish are full of omega-3 fatty acids, which lower triglycerides, a type of blood fat. Omega-3s don’t affect LDL cholesterol but help raise HDL, the good cholesterol.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds contain healthy fats and fiber that can improve cholesterol levels.
• Avocados: Rich in monounsaturated fats (a heart-healthy fat), avocados can help lower bad cholesterol while increasing the good one.
• Olive Oil: It’s a healthy fat that can be used instead of other oils. You can sauté vegetables, marinate foods, make salad dressings, or use it instead of butter. Extra-virgin olive oil also lowers heart attack risk.

By incorporating these foods, you're not just avoiding the bad, you're actively fighting back with beneficial nutrients.

3. Weight Loss and Cholesterol

The relationship between weight loss and cholesterol is clear and well-documented in clinical studies. For individuals who are overweight or obese, losing weight lowers total cholesterol, LDL cholesterol, and triglycerides. Losing even a modest amount of weight (just 5-10% of your total body weight) can have a powerful impact on your lipid profile and overall heart health [8].

4. Heart-healthy Lifestyle Changes and Cholesterol

Managing your cholesterol is not about quick fixes; it's about adopting long-term habits that support your overall health.

Beyond diet and exercise, several additional lifestyle changes can have a meaningful impact. Limiting alcohol consumption and quitting smoking are among the most important steps you can take, as smoking lowers good cholesterol levels [9].

Managing stress through practices such as yoga, meditation, or spending time in nature can also be beneficial. Psychological stress has been associated with higher cholesterol levels [10], and mind-body practices like yoga have been shown to improve lipid profiles [11].

Your journey toward better heart health is a marathon, not a sprint. Every small, consistent change contributes to a stronger, healthier you. We encourage you to explore more of Sunstar's healthy habit content to find inspiration and guidance for your personal wellness journey. Take action today for a healthier tomorrow.

5. The Link Between Cholesterol and Oral Health

There is a well-documented connection between your oral health and your overall health. For instance, research such as "The Association of periodontitis with lipid profile: an updated systematic review and meta-analysis" found that people with periodontitis are more likely to have abnormal lipid levels. This suggests that gum inflammation may negatively influence cholesterol and triglyceride levels [12].

Beyond gum health, cholesterol has also been studied in relation to dental implant outcomes. "Is a high level of total cholesterol a risk factor for dental implants or bone grafting failure? A retrospective cohort study on 227 patients" found that elevated cholesterol significantly increased the risk of bone graft failure, although it did not increase implant failure rates [13].

Therefore, maintaining good oral hygiene remains essential. Following a consistent oral care routine like the one recommended by experts from GUM, Sunstar’s oral care brand, helps support your long-term oral well-being.

Sunstar's Commitment to Holistic Health

At Sunstar, we believe in a philosophy of interconnected health. We understand that your oral health is not isolated but is an integral part of your entire body's well-being. The foods you eat, the lifestyle you lead, and the way you care for your teeth and gums all influence one another. This holistic approach guides our work and is reflected in the wide range of products we offer.

From our innovative oral care products designed to keep your mouth healthy, to our healthy foods and beauty solutions that support your body from the inside out, and our air quality products that ensure a healthier environment, Sunstar is committed to helping people everywhere achieve better health.

Learn more about our mission and global network, discover Sunstar businesses and how we are working to empower people to live longer, healthier, and happier lives.

Bibliography

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[2] National Institutes of Health. (2024). LDL: The "Bad" Cholesterol. Available from: https://medlineplus.gov/ldlthebadcholesterol.html

[3] Mayo Clinic. (2024) HDL cholesterol: How to boost your ‘good’ cholesterol. Available from: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388

[4] Mann, S., Beedie, C., & Jimenez, A. (2014). Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations. Sports Medicine, 44, 211–221. Available from: https://doi.org/10.1007/s40279-013-0110-5

[5] Mayo Clinic. (2024). Cholesterol: Top foods to improve your numbers. Available from: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192

[6] Mayo Clinic. (2023). DASH diet: Healthy eating to lower your blood pressure. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

[7] Sacks, F. M., Lichtenstein, A. H., Wu, J. H., Appel, L. J., Creager, M. A., Kris-Etherton, P. M., Miller, M., & American Heart Association. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation, 135(25), e863–e874. Available from: https://www.ahajournals.org/doi/10.1161/cir.0000000000000510

[8] Brown, J. D., Buscemi, J., Milsom, V., Malcolm, R., & O'Neil, P. M. (2016). Effects on cardiovascular risk factors of weight losses limited to 5–10%. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4987606/

[9] Mayo Clinic. (2025). High Cholesterol. Available from: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800

[10] Assadi, S. N. (2017). What are the effects of psychological stress and physical work on blood lipid profiles? Medicine, 96(18), e6816. Available from: https://doi.org/10.1097/md.0000000000006816

[11] Ghazvineh, A., et al. (2022). The effect of yoga on the lipid profile: A systematic review and meta-analysis of randomized clinical trials. Frontiers in Nutrition. Available from: https://pubmed.ncbi.nlm.nih.gov/35911119/

[12] Ahmadreza Mirzaei, Ehsan Shahrestanaki, Hanieh Malmir, Hanieh-Sadat Ejtahe (2022). Association of periodontitis with lipid profile: an updated systematic review and meta-analysis. Available from: https://pubmed.ncbi.nlm.nih.gov/36404817/

[13] Tirone, F., Sisti, L., De Vico, G., & D'Andrea, D. (2016). Is a high level of total cholesterol a risk factor for dental implants or bone grafting failure? A retrospective cohort study on 227 patients. Available from: https://pubmed.ncbi.nlm.nih.gov/27022639