High Cholesterol - What You Need to Know and How to Take Control
Cholesterol often gets a bad rap - but did you know it actually plays a vital role in your body? It's essential for building cells, producing hormones, and supporting digestion. However, too much cholesterol in the bloodstream can silently increase your risk of heart disease, stroke, and other health problems - without any warning signs.
At Epoch Health, we believe that informed choices lead to empowered health. So let’s break down what high cholesterol really means, how it affects your body, and what you can do to manage it naturally and effectively.
What Is Cholesterol?
Cholesterol is a waxy, fat-like substance found in your blood. While your body needs cholesterol to function, having high levels - especially of the wrong type - can lead to plaque buildup in your arteries. This process, known as atherosclerosis, can restrict blood flow and raise your risk of serious conditions like heart attack or stroke.
Good vs Bad Cholesterol
There are two main types of cholesterol you should be aware of:
LDL (Low-Density Lipoprotein): Often referred to as "bad cholesterol," LDL is the type that sticks to artery walls, forming plaques and narrowing blood flow.
HDL (High-Density Lipoprotein): Known as "good cholesterol," HDL helps clear excess cholesterol from the blood and carries it back to the liver for removal.
Your goal is to keep LDL low and HDL high.
How Do You Know If Your Cholesterol Is High?
Cholesterol is usually measured with a simple blood test called a lipid panel, which checks:
Total cholesterol
LDL (“bad”) cholesterol
HDL (“good”) cholesterol
Triglycerides (another type of fat in the blood)
Here’s a quick guide to healthy levels:
TypeOptimal RangeTotal Cholesterol3.5–4.0 mmol/LLDL Cholesterol1.5–2.5 mmol/LHDL Cholesterol1.5–2.0 mmol/LTriglyceridesLess than 0.9 mmol/LCholesterol/HDL RatioLess than 4.5:1
Keep in mind - these are general targets. What's right for you may depend on your family history, age, and current health status. That’s why at Epoch Health, our practitioners always take an individualised approach to interpreting your results.
Can You Feel High Cholesterol?
Here’s the tricky part: high cholesterol often has no symptoms. Many people only discover it after a health scare. Rare signs like small yellowish deposits on the skin (xanthomas) or a pale ring around the iris can sometimes appear, but these are uncommon and usually linked to genetic cholesterol disorders.
What Causes High Cholesterol?
Several factors contribute to elevated cholesterol levels:
A diet high in saturated or trans fats
Physical inactivity
Smoking or excess alcohol
Genetic conditions (e.g. familial hypercholesterolemia)
Chronic conditions like diabetes or hypothyroidism
The good news? Many of these causes are manageable - especially with the right guidance.
How to Lower and Manage Cholesterol Naturally
At Epoch Health, we’re big believers in holistic, lifestyle-first care. Here’s how we support our clients:
✅ Dietary support – Our clinical nutritionist Kathryn Khiroya can help you transition to a heart-healthy diet rich in fibre, plant sterols, and healthy fats.
✅ Exercise planning – Moving your body regularly helps raise HDL and lower LDL. Aim for at least 150 minutes of moderate-intensity movement each week.
✅ Weight and stress management – Achieving and maintaining a healthy weight can make a big difference. We also support you in managing stress, which impacts your heart health more than most people realise.
✅ Smoking and alcohol habits – If you smoke or drink regularly, reducing or quitting can significantly improve your cholesterol profile and overall wellbeing.
Your Next Step
If you haven’t had your cholesterol checked recently - or if you're unsure what your numbers mean - our team at Epoch Health is here to help. We can arrange blood testing, support your lifestyle changes, and guide you toward long-term heart health.
Remember, small shifts can create big outcomes when it comes to your cardiovascular wellbeing.
Book your consultation today and take control of your heart health with Kathryn Khiroya