By Amin Kassim, Founder of Greater Than

Cholesterol is one of those things we hear about all the time, but most of us don’t really understand it until it shows up on a blood test. That was me too. I didn’t pay it much attention until I had to—and once I did, it changed how I thought about heart health entirely. I took it upon myself to learn about my body and how it worked. I want to pass along what I've learned so that together we can make decisions that keep us strong and resilient.

What Even Is Cholesterol?

Cholesterol isn’t a bad word. Your body actually needs it to build cells and produce hormones. The issue starts when cholesterol levels get out of balance, especially if you're dealing with inflammation, poor diet, or lack of exercise. That imbalance is what can lead to real problems over time—like plaque buildup and heart disease.

Let's Break Down the Numbers

If you’ve ever looked at a cholesterol panel and thought “What the heck is this?” you’re not alone. Here’s a quick breakdown of the most important numbers and what they’re trying to tell you:

1. Total Cholesterol: This is the full picture—LDL, HDL, and a few other components mixed in. The goal is to stay below 200 mg/dL.
2. LDL (Low-Density Lipoprotein): This is the one they call “bad” cholesterol. Too much of it can clog your arteries. Ideally, you want this under 100 mg/dL.
3. HDL (High-Density Lipoprotein): This is your “good” cholesterol. It helps clear out the bad stuff. Aim for 60 mg/dL or higher.
4. Triglycerides: This is a type of fat in your blood. High levels can sneak up on you, especially with a poor diet or too much sugar. You want this under 150 mg/dL.

So How Do You Keep Cholesterol in Check?

You don’t need to overhaul your life overnight, but there are simple, sustainable habits that make a huge difference:

• Eat clean and smart: Stick to whole foods. Think chicken, fish, leafy greens, berries, olive oil, and nuts. Cut back on processed food, fried stuff, and excess sugar. The Mediterranean and DASH diets are both solid options backed by research.
• Move your body: You don't need to be David Goggins or Kobe. Walking, lifting, jiu-jitsu—whatever you enjoy doing. The goal is to move that butt! Aim for at least 150 minutes a week. Your heart and HDL will thank you.
• Keep your weight in a healthy range: Especially belly fat—that’s the kind that messes with your cholesterol. Focus on what feels sustainable. It’s not about being perfect—it’s about being consistent.

Final Thought

Cholesterol isn’t the enemy—but rather a signal. It tells you what’s going on inside. And when you understand what the numbers mean, you don’t have to guess anymore. You can take real steps toward protecting your heart and living the life you were meant to live.

If you're on that journey, you’re not alone. Keep reading, keep learning, and keep building the habits that make you stronger over time.

You’re greater today than you were yesterday—keep going.