Cholesterol Markers & Blood Test Ranges: What You Need to Know

Over the decades, blood test reference ranges have changed significantly due to evolving research, shifting medical paradigms, and external influences. One of the most debated aspects of this evolution is the shifting perspective on cholesterol markers. Once demonised as the root cause of heart disease, cholesterol is now being re-evaluated in modern research, debunking outdated cholesterol myths.

This blog explores why blood result ranges change, how Ancel Keys’ flawed research shaped dietary guidelines, and how the food pyramid led to declining health outcomes.

The Changing Landscape of Blood Test Reference Ranges & Cholesterol Markers

Cholesterol: A Case Study in Shifting Ranges

Historically, cholesterol levels once considered normal have been dramatically altered over time. Decades ago, a total cholesterol level of up to 300 mg/dL was not considered a concern. However, modern guidelines now flag levels above 200 mg/dL as high, prompting interventions like statins and dietary changes.

Key Problems with These Changes:

• Pharmaceutical Influence – Lowering cholesterol cut-offs led to a surge in statin prescriptions, benefiting pharmaceutical companies.
• Overemphasis on Total Cholesterol – Total cholesterol alone is not a reliable marker; LDL vs HDL cholesterol ratios and triglyceride levels provide better insights.
• Failure to Differentiate LDL Subtypes – Large, fluffy LDL is not harmful, whereas small, dense LDL is linked to arterial plaque buildup.
• Modern research suggests cholesterol isn’t inherently dangerous, and instead, inflammation and insulin resistance are greater predictors of heart disease.

Ancel Keys’ Influence on Cholesterol Markers & Nutrition

The demonisation of cholesterol and saturated fat can be traced back to Ancel Keys, a physiologist whose research heavily shaped public health policies.

Flaws in Ancel Keys’ Seven Countries Study:

• Selective Data Inclusion – Keys ignored data from countries that contradicted his hypothesis.
• Correlation ≠ Causation – His research failed to account for other factors contributing to heart disease.
• Demonisation of Fat Led to a High-Carb Diet – His influence resulted in the low-fat diet craze, despite emerging evidence against it.
• This research shaped the low-fat movement and ultimately led to higher rates of obesity, diabetes, and metabolic disease.

The Food Pyramid’s Role in the Decline of Health

In 1992, the USDA introduced the food pyramid, promoting high carbohydrate intake while limiting fats and proteins. This guidance led to:

• Rising Obesity Rates – Increased refined carb and sugar consumption led to widespread insulin resistance.
• Nutrient Deficiencies – Prioritising grains over nutrient-dense foods like meat, eggs, and fish resulted in micronutrient depletion.
• Higher Rates of Heart Disease – Excess sugar consumption and processed foods contributed to metabolic dysfunction.

Rather than reducing heart disease, the low-fat, high-carb diet promoted by the food pyramid has been linked to worse health outcomes.

Weston Price: A Pioneer in Nutritional Wisdom

Weston A. Price, a dentist and researcher, studied indigenous diets worldwide. His findings revealed that traditional diets rich in animal fats, fermented foods, and nutrient-dense proteins supported better dental health, metabolic function, and longevity.

Unlike modern guidelines, traditional diets did not fear cholesterol or saturated fats, yet these populations had minimal heart disease or obesity.

Modern Science Debunking Cholesterol Myths

Dr Benjamin Bikman: Insulin Resistance and Cholesterol

• Dr Bikman’s research shows that insulin resistance—not cholesterol—drives chronic diseases like diabetes, obesity, and heart disease.
• Instead of focusing on lowering cholesterol, we should reduce insulin resistance through a low-carb, higher-fat diet.

Dr Robert Lustig: The Hidden Dangers of Sugar

• Dr Lustig has exposed how sugar, especially fructose, is a key driver of metabolic syndrome.
• Sugar consumption leads to fatty liver disease, inflammation, and high triglycerides—all bigger risk factors for heart disease than cholesterol.

Rethinking Cholesterol Markers: What Matters Most?

• Triglyceride-to-HDL Ratio – A better predictor of heart disease than total cholesterol.
• LDL Particle Size – Small, dense LDL is harmful, but large, fluffy LDL is benign.
• Inflammation Markers – CRP (C-reactive protein) and insulin levels matter more than cholesterol.

Instead of blindly lowering cholesterol, we should prioritise whole, nutrient-dense foods and reduce processed foods and refined sugars.

Key Takeaways for Rebuilding Health

• Prioritise Whole Foods – Eat meats, fish, eggs, and vegetables over grains and processed foods.
• Embrace Healthy Fats – Avocados, olive oil, butter, and animal fats are beneficial, not harmful.
• Look Beyond Cholesterol – Focus on inflammation, insulin resistance, and metabolic markers.
• Reassess Dietary Guidelines – The low-fat, high-carb model is outdated and linked to modern health crises.

Conclusion: Challenging Outdated Cholesterol Guidelines

The shifting cholesterol markers and blood test reference ranges reflect a broader flaw in medical and dietary guidelines.

Rather than blindly following outdated advice, we should learn from past mistakes and prioritise whole, unprocessed foods. Thanks to the work of Weston Price, Dr Benjamin Bikman, and Dr Robert Lustig, we now understand that insulin resistance and inflammation—not cholesterol—are the true drivers of heart disease.

By rethinking cholesterol, rejecting ultra-processed foods, and embracing real nutrition, we can take control of our health and reverse metabolic disease for future generations.