Cholesterol: Symptoms, Values, Causes & Tips for a Healthy Heart

Cholesterol & Triglycerides: Understanding Symptoms, Values & Lifestyle Tips

What is cholesterol, what are triglycerides, and why are they important? In this article, you will learn how to interpret your values, adjust your diet, and protect your heart without medication. Natural prevention is the best intervention. If you’re ready to take the first step, you can book your cholesterol test at a G24 pharmacy today.

What are Cholesterol and Triglycerides?

What is cholesterol and why is it important?

Cholesterol is a fat-like substance that our body needs to build cell membranes, hormones, and vitamin D. About 70% of cholesterol is produced by our body, mainly in the liver. The rest is absorbed through food. There are different forms of cholesterol (LDL and HDL). A balanced ratio of both forms is essential to prevent cardiovascular diseases.

HDL vs. LDL: The “Good” and “Bad” Cholesterol

HDL (High-Density Lipoprotein): Protects blood vessels by removing excess cholesterol. Therefore, it is considered “good” cholesterol.

LDL (Low-Density Lipoprotein): Transports cholesterol from the liver to body cells. When too much LDL is in the blood, it can deposit on vessel walls, increasing the risk of cardiovascular diseases. Therefore, LDL is considered the “bad” cholesterol.

An optimal HDL cholesterol level is above 60 mg/dL, and the ideal LDL cholesterol level is below 100 mg/dL. A balanced LDL-to-HDL ratio is crucial for healthy blood vessels.

Too much LDL and too little HDL increase the risk of heart disease, whereas a good balance lowers the risk of atherosclerosis and other conditions.

What are Triglycerides and Why Are They Important?

Triglycerides are another type of blood fat. They form when we consume more calories than we burn, especially from sugar, alcohol, and fat. The body stores these fats as energy reserves.

Persistently high triglyceride levels, like high cholesterol, can strain blood vessels and increase the risk of heart attack or stroke. A healthy triglyceride level is under 150 mg/dL.

How to Read Cholesterol and Triglyceride Values: Know Your Numbers

Cholesterol Values Overview: Normal vs. Elevated

Type	Ideal Range	Meaning
Total Cholesterol	< 200 mg/dL	Desirable
LDL (bad cholesterol)	< 100 mg/dL	The lower, the better
HDL (good cholesterol)	> 50 mg/dL (women), > 40 mg/dL (men)	The higher, the better
Triglycerides	< 150 mg/dL	Normal range

Differences Between Men and Women

Cholesterol levels are also influenced by hormones. Women usually have higher HDL levels due to estrogen, which protects them until menopause. After menopause, estrogen levels drop, which can cause LDL levels to rise.

Men often show an unfavorable LDL/HDL ratio earlier in life and generally have a higher risk of heart disease. This means women benefit from natural protection when they are young but should be especially careful about their cholesterol levels after menopause.

Cholesterol is just one piece of the puzzle when it comes to your blood health. If you’re wondering what all those other blood test values mean like Vitamin D, Iron, TSH for your thyroid, CRP, HbA1c for diabetes or NT-proBNP for heart function, we’ve covered them too. Check out our blog on “Essential Blood Tests: Understand Your Blood Values | G24.”

What Changes After Age 60?

As people age, natural changes in fat metabolism occur: LDL cholesterol levels tend to rise slightly in many individuals, while HDL levels tend to decrease, especially with a lack of physical activity. Triglyceride levels also tend to rise, particularly with an unbalanced diet.

Women over 60 should regularly check their cholesterol levels because the protective effect of estrogen disappears.

Heart-healthy habits such as a fiber-rich diet, regular exercise, and targeted nutritional supplements become particularly important after 60 to maintain a healthy balance.

What Happens in the Body with Too High or Too Low Cholesterol?

Too Low Cholesterol: An Underestimated Risk

Although most people mainly pay attention to high cholesterol levels, having too little cholesterol can also be problematic. Our body needs cholesterol for:

The production of hormones such as estrogen, testosterone, and cortisol

The function of vitamin D

The structure of every single cell in the body

If the body has too little cholesterol, it can lead to mood swings and irritability, concentration problems and fatigue, hormonal and menstrual cycle disturbances (in women), as well as a weakened immune system.

What Happens with Persistently High Cholesterol?

Elevated cholesterol levels often go unnoticed for years but can slowly have negative effects on the body.

The deposition of LDL cholesterol on the walls of blood vessels causes the arteries to narrow, which can reduce blood flow and affect the supply of organs. This can lead to heart attacks or strokes.

Additionally, high triglyceride levels increase the risk of developing fatty liver disease, pancreatic inflammation, or type 2 diabetes. And since high cholesterol often overlaps with blood sugar issues, it’s smart to check your HbA1c levels too, to catch early signs of diabetes.

Symptoms of high cholesterol are usually nonspecific, which is why regular cholesterol tests are important.

High cholesterol can go hand in hand with hidden inflammation in the body, something most people don’t realize. If you’re curious about the link between inflammation and heart health, check out our blog on “CRP and Inflammatory Blood Markers: Causes, Symptoms & Treatment.”

How to Recognize the Signs of High Cholesterol

Typical Symptoms of High Cholesterol

Although cholesterol often remains silent for a long time, nonspecific complaints can develop over time, such as:

Fatigue

Difficulty concentrating

Dizziness

Brain fog

Weight gain despite a healthy diet

Feeling cold in hands and feet

These cholesterol symptoms mostly appear when blood flow is already restricted due to narrowed blood vessels. Fatigue and concentration problems are especially tricky because they are often attributed to other causes.

Symptoms of Elevated Cholesterol in Women

Women often show subtler warning signs than men, especially during the transition to menopause. These symptoms mainly include chronic exhaustion despite adequate sleep, inner restlessness or irritability, memory and word-finding difficulties, as well as skin changes and vision problems. But it’s not always cholesterol alone, iron deficiency can cause similar symptoms, especially in women. You can learn more in our blog: “Iron Deficiency: Symptoms, Causes & What to Eat”

Women over 60 should regularly check their cholesterol levels.

What Causes High Cholesterol?

Diet Plays the Most Important Role

One of the main causes of elevated cholesterol levels lies in the diet. Especially saturated fats, trans fats, and refined carbohydrates increase LDL cholesterol and triglycerides. Lack of physical activity, obesity, smoking, or certain medications can also disrupt metabolism and contribute to high cholesterol.

What Should You Avoid Eating?

Many people wonder what they should avoid when they have high cholesterol. The answer is simple but not always easy to implement. Try to avoid processed meats such as sausages, butter, cheese, fried foods, white bread, and pastries. Also, reduce sugary foods, soft drinks, and ready-made meals significantly.

Which Foods Promote a Good Cholesterol Balance?

On the other hand, many foods can help lower cholesterol levels. Whole-grain bread specially made from rye or oats, fiber-rich vegetables, legumes, and omega-3 rich fishes like salmon or mackerel support a healthy fat profile. A balanced diet is the key. It’s not about total avoidance but rather consciously choosing the right foods.

Other Causes

Other factors that can influence cholesterol levels include genetics, obesity, smoking, and the use of various medications.

Naturally Lowering Cholesterol

Simple Steps to Naturally Lower LDL and Increase HDL

Just 30 minutes of exercise a day such as brisk walking five times a week can boost fat metabolism and help reduce LDL cholesterol. It is especially effective if you also pay attention to conscious stress management: breathing exercises, short walks in nature, or mindfulness practices can lower cortisol levels, which are closely linked to cholesterol levels.

Sleep also plays an important role. People who regularly sleep less than seven hours a night produce more stress hormones in their body, which can disrupt cholesterol regulation in the long run. Therefore, create a healthy evening routine with sufficient rest and relaxation.

Smoking also lowers HDL cholesterol and damages blood vessels.

Additionally, don’t forget to drink enough water! Staying well-hydrated supports circulation, metabolism, and cholesterol transport.

Tips for Older Adults

Cholesterol levels change with age, so it is especially important for older adults to counteract these changes deliberately. Even light strength training can activate metabolism and help lower triglycerides and LDL cholesterol.

Targeted intake of vitamin D and omega-3 fatty acids can also have supportive effects. Vitamin D plays a crucial role in fat metabolism and immune health. That’s why regular Vitamin D testing after the age of 60 can help detect changes early and take preventive action.

What Should You Eat with High Cholesterol?

Many people wonder: what kind of bread is suitable for high cholesterol? The answer is whole-grain bread with a high fiber content, for example rye, oats, or spelt. These types help bind excess cholesterol in the gut and promote its excretion.

Two natural supplements are commonly used:

Healing clay, e.g., from Luvos, can bind cholesterol molecules in the gut and slightly reduce cholesterol levels.

Red yeast rice contains monacolin K, a substance with cholesterol-lowering effects. However, its use should always be discussed with a doctor or pharmacist.

How Much Cholesterol Is Allowed Per Day?

The German Nutrition Society recommends a maximum of 300 mg of cholesterol per day and only 200 mg for those with increased risk or existing conditions. Those who reduce animal fats and choose plant-based alternatives usually automatically stay within this limit.

When Should You Have Your Cholesterol Levels Tested?

Preventive Testing

You might feel perfectly fine, but that doesn’t always mean everything’s fine under the surface. Regular blood tests help catch issues like high cholesterol early on. Curious why they matter so much? You can check out our blog “Why blood tests are important for your health | Early detection with G24”.

By the age 40 at the latest, you should have your blood lipid levels checked every one to two years, especially if you are overweight, have high blood pressure, diabetes, or a family history of cardiovascular disease. For women over 60, an annual check is recommended since natural hormonal protection decreases.

Symptom-Based Testing

Typical signs that may indicate the need for testing include unusual fatigue, concentration problems, vision disturbances, or sudden weight gain despite a healthy diet.

An easy option is to book a cholesterol test at your nearest G24 partner pharmacy. You can have your LDL, HDL, and triglyceride levels checked quickly, discreetly, and under professional supervision.

Regular Checks Are Essential

Cholesterol levels often change gradually. Therefore, don’t wait for symptoms instead test yourself at regular intervals. Routine checks give you the opportunity to react early if necessary.

Conclusion: Keep Cholesterol Under Control | Heart Health Starts with You

An elevated cholesterol level does not have to be a cause for concern rather it can be a meaningful reason to live a more mindful lifestyle. In many cases, the risk can be actively reduced and all without medication.

A balanced diet, regular exercise, and targeted testing make the difference. Those who take action early not only protect their heart but also gain quality of life. It is important not to wait for late symptoms. Cholesterol levels often change unnoticed yet the consequences can be serious in the long term.

Therefore, the rule is: Eating healthily, regular testing, and physical activity are the cornerstones of healthy cholesterol levels.

Take advantage of preventive care opportunities. Have your cholesterol levels checked regularly for example, at a G24 partner pharmacy near you.

Take charge of your heart health, book your cholesterol test today.