16 Oct
Why Cholesterol Matters for Men
When we talk about men’s health, heart disease remains the leading cause of death for men globally. One of the most important, yet often misunderstood—factors contributing to heart disease is cholesterol. While you may think cholesterol only matters later in life, the truth is that managing it should begin in your 30s or earlier.
In this post, we’ll unpack what cholesterol is, how it affects men’s heart health, what your numbers mean, and how you can take control of your heart health through lifestyle changes and medical support.
What Is Cholesterol?
Cholesterol is a waxy, fat-like substance found in your blood. Your body needs it to build cells, produce hormones (including testosterone), and aid in digestion. However, too much cholesterol, especially the “bad” kind, can lead to plaque build-up in your arteries, increasing the risk of heart attacks and strokes.
Types of Cholesterol
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LDL (Low-Density Lipoprotein): Often called “bad” cholesterol. High levels can lead to plaque build-up in arteries.
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HDL (High-Density Lipoprotein): Known as “good” cholesterol. It helps remove LDL from the bloodstream.
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Triglycerides: A type of fat in the blood. High levels combined with low HDL or high LDL can accelerate the risk of cardiovascular disease.
Why Men Are at Greater Risk
Men tend to have higher rates of heart disease than women before age 60. Several factors make cholesterol particularly relevant for men:
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Testosterone levels influence fat metabolism and cholesterol balance.
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Men are more likely to engage in high-risk behaviours like smoking and heavy alcohol use.
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Men tend to delay routine health screenings, including cholesterol checks.
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Visceral fat (belly fat) common in men is linked to higher LDL and triglycerides.
What Are Healthy Cholesterol Numbers?
The American Heart Association recommends the following cholesterol levels:
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Total cholesterol: < 200 mg/dL
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LDL: < 100 mg/dL (ideal)
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HDL: > 40 mg/dL (the higher, the better)
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Triglycerides: < 150 mg/dL
Regular screening is essential, especially if you have a family history of heart disease, diabetes, or are over age 35.
How to Lower Cholesterol and Reduce Heart Risk
Fortunately, many lifestyle factors that influence cholesterol are within your control. Here’s how men can lower their heart disease risk:
1. Eat Heart-Healthy Foods – Choose healthy fats: focus on monounsaturated fats (olive oil, avocado) and omega-3s (salmon, flaxseeds). Increase fibre: oats, beans, and fruits help reduce LDL. Limit saturated fats: red meat, full-fat dairy. Avoid trans fats: found in many processed snacks and baked goods.
2. Exercise Regularly: Aim for at least 150 minutes of moderate aerobic exercise weekly. Activities like brisk walking, cycling, swimming, or strength training improve HDL and lower LDL.
3. Maintain a Healthy Weight: Losing just 5-10% of your body weight can have a major impact on cholesterol levels and overall cardiovascular risk.
4. Quit Smoking: Smoking lowers HDL and damages blood vessels, making it easier for cholesterol to build up in arteries.
5. Limit Alcohol: Too much alcohol can increase triglycerides and blood pressure. Stick to no more than 2 drinks per day.
6. Manage Stress: Chronic stress can contribute to inflammation and unhealthy lifestyle choices. Regular exercise, sleep, mindfulness, and therapy can help.
When to See a Doctor
If you’re a man over 35, or younger with risk factors, it’s time to get your cholesterol tested. Regular screenings are crucial to catching issues early. If lifestyle changes aren’t enough, your doctor may recommend medication like statins.
At our Men's Herbal Clinic South Africa, we offer comprehensive cardiovascular risk assessments and support personalized to your lifestyle, genetics, and health goals.
Take Charge of Your Heart Health Today
Understanding your cholesterol is more than just numbers, it’s about protecting your long-term heart health, energy levels, and overall vitality. As men, we’re often told to “tough it out” or ignore symptoms. But in the case of cholesterol and heart disease, prevention is far more powerful than treatment.
By making smart choices today, nutrition, movement, stress management, you can dramatically reduce your heart risk tomorrow. Schedule a screening, talk to your doctor, and take the first step toward a healthier heart and longer life.
