Carriers, not villains
Cholesterol travels in lipoproteins. LDL carries it outward to tissues and can deposit it in artery walls; HDL carries it back to the liver. Your body makes most of its own cholesterol — dietary cholesterol matters far less than once believed.
The fats that move LDL
Saturated fat and industrial trans fat raise LDL; unsaturated fats from olive oil, nuts, seeds and fish lower it. Soluble fibre from oats, beans and apples binds bile acids and pulls LDL down by a further 5–10%.
Triglycerides and sugar
High triglycerides usually track with excess refined carbohydrate, alcohol and insulin resistance rather than dietary fat. Cutting sugary drinks is often the fastest lever.