Cholesterol
Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all of your body’s cells. Cholesterol is an important part of a healthy body because it’s used for producing cell membranes, some hormones and serves other needed bodily functions, such as assisting with the digestion of dietary fat. However, too much cholesterol in the blood is a major risk factor for coronary heart disease (which leads to heart attack) and stroke.
Low-density lipoprotein, or LDL, is known as “bad” cholesterol. LDL contributes to fatty build-up on artery walls. High- density lipoprotein, or HDL, is known as “good” cholesterol. HDL acts as a scavenger carrying LDL away from the arteries and back to the liver. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count.
High-density lipoprotein (HDL), or “good” cholesterol, appears to clean the walls of blood vessels. HDL carries excess cholesterol — which otherwise might have been used to make the “plaques” that cause coronary artery disease — back to the liver for processing. Therefore, when we measure a person’s HDL cholesterol level, we’re measuring how vigorously their blood vessels are being “scrubbed” free of cholesterol.
Your cholesterol levels are an important measure of heart health. For HDL cholesterol, the higher the better. A high level of HDL seems to protect against cardiovascular diseases and low HDL cholesterol levels increase the risk for heart disease.
Low-density lipoprotein (LDL) is the major cholesterol carrier in the blood. Since high levels of LDLs can signal medical problems, it is sometimes called the “bad” cholesterol. If too much LDL cholesterol circulates in the blood, it can slowly build up in the walls of the arteries feeding the heart and brain.
Together with other substances, LDL can form plaque, a thick, hard deposit that can clog those arteries. This condition is known as atherosclerosis. A clot that forms near this plaque can block the blood flow to part of the heart muscle and cause a heart attack. If a clot blocks the blood flow to part of the brain, a stroke results.
Triglycerides are a type of fat found in your blood. They’re a major source of energy and the most common type of fat in your body. In normal amounts, triglycerides are important to good health.
When you eat, your body uses the calories it needs for quick energy. Any extra calories are turned into triglycerides and are stored as fat. If you regularly eat more calories than you burn, you may have high triglycerides.
High triglycerides may contribute to the hardening of the arteries or thickening of the artery walls (atherosclerosis), which increases the risk of stroke, heart attack, and heart disease. In addition, high triglycerides are often a sign of other conditions that increase the risk of heart disease and stroke, including obesity and metabolic syndrome (a cluster of conditions that includes too much fat around the waist, high blood pressure, high triglycerides, high blood sugar, and abnormal cholesterol levels).
Here are some ways to improve cholesterol, increase HDL and lower LDL all at the same time!
Avoid trans fat. Trans fatty acids are found in many of our favorite fried and prepared foods. These fats not only increase LDL cholesterol levels but also reduce HDL cholesterol levels. Look for these trans fats on the nutrition label or “partially hydrogenated vegetable oils” in the ingredient list.
Choose modified-fat dairy products. These products include skim or 1% milk, low-fat yogurt, and cheese made with 2% milk.
Choose monounsaturated fats. Monounsaturated fats, such as canola oil, avocado oil, olive oil, and the fats found in nuts like almonds and walnuts, can increase HDL cholesterol levels without increasing your total cholesterol.
Choose lean cuts of meat. Meats labeled “choice” or “select” or cuts with the word “loin” or “round” in the name are leaner and have less fat. Trim fat from meat before cooking and use healthier cooking methods (e.g. bake, broil, stew, or grill). Cut back on your portions of meat and eat foods low in saturated fats and cholesterol. Eat two portions of fish per week as it’s a good source of omega 3 fatty acids and lowers LDL.
Speak with your doctor if necessary. Follow your primary care provider’s plan for lowering your cholesterol.
Focus on fiber. Eat foods that are naturally high in fiber, especially soluble fiber which is found in oats, fruits, vegetables, flax, barley, and legumes. Aim for 25-35 grams of total fiber per day to help reduce your LDL and increase HDL.
To lower triglycerides, try these tips!
Keep your sweet tooth in check. Foods high in simple sugars can cause triglyceride levels to creep up. In addition to candy and baked goodies, sodas and sugary drinks are packed with fructose, a known offender when it comes to high triglycerides.
Drink alcohol in moderation. Stick to one alcoholic drink per day for women or two drinks per day for men. If you like unwinding with an alcoholic drink at night, try switching to sparkling water or herbal tea.
Increase your omega-3 intake. Try adding omega-3 fatty acids to your diet, such as fish, dark green leafy vegetables, and flaxseed oil. In addition, focus on limiting your intake of saturated fats and cholesterol.