Good cholesterol, bad cholesterol, LDLs, HDLs, triglycerides…there are so many terms regarding cholesterol and heart health, it can leave a person completely confused You’ve probably heard that having high cholesterol is bad for you, but do you REALLY understand what it means and why?
Believe it or not, it is normal to have cholesterol in your body. It is found in your blood and cells, and it is important to a healthy body because it supports multiple body functions, including the manufacturing of cell membranes and some hormones. However, too much cholesterol in the blood (known as hypercholesterolemia) may increase your risk for heart disease.
Cholesterol is both manufactured by the body, and comes from foods you eat. In order to understand cholesterol’s impact on your health, I’ve provided a chart of the different terms you have heard and what they really mean
Where it Comes from
Approximately 25 percent of your cholesterol comes from food. However, it is important to note that the biggest influence on blood cholesterol level is the mix of fats in your diet—not cholesterol from food.
Foods from animals contain dietary cholesterol:
The American Heart Association recommends limiting daily cholesterol intake to:
Low-Density Lipoproteins (LDLs)
May build up in your arteries along with other substances, forming plaque, which restricts blood flow to your heart, brain, and other vital organs. This directly results in an increased risk for heart disease, including heart attack and stroke.
(with combined LDL and HDL below 200)
High-Density Lipoproteins (HDLs)
Carries cholesterol away from the arteries to the liver, where the body can eliminate it.
50 for women
40 for men
(with combined LDL and HDL below 200)
A type of fat in the blood. High levels can narrow and harden arteries, making it hard for blood to flow. High levels are often accompanied by high LDL (bad cholesterol) levels and low HDL (good cholesterol) levels. Again, this results in an increased risk for heart disease.
Best BELOW 150
* Your ideal LDL number ALSO depends on other risk factors you have, such as your age, family history, cigarette smoking, high blood pressure, or low HDL. Always consult with your doctor about your risk factors and where your numbers should be.
How else can you impact your cholesterol levels?
Most people’s “numbers” are affected by genetics, age and gender…which, for the most part, are out of our control. Further, medical conditions and medications may cause an elevation of cholesterol levels in the blood. Other than taking cholesterol medication, however, there ARE several ways you can keep your cholesterol and triglyceride numbers as healthy as possible.
Diet: Different types of dietary fat have different impacts on your health. Saturated Fats and Trans Fats may increase LDL; and trans fats increase decrease HDLs. As a result, it is best to stick with monounsaturated and polyunsaturated fats, while reducing the amount of saturated fat and trans fats and cholesterol in your diet helps lower your blood cholesterol level. Further, eating a diet high in soluble fiber can help to lower cholesterol levels as well (oats are high in soluble fiber ).
Physical Activity: Exercising and being active can raise your HDL cholesterol, while lowering your LDL. Inactivity, however, is a major risk factor for heart disease. Aim to get 30 minutes of activity on most days.
Weight: Being overweight can negatively impact your cholesterol levels. Losing excess-weight can help raise healthy HDLs, lower unhealthy LDLs, total cholesterol levels and triglyceride levels.
Smoking : Smoking lowers HDL and increases the tendency for your blood to clot…raising risk for heart disease.
Alcohol: In certain studies, alcohol has shown to raise HDL. However, it doesn’t significantly enough to recommend drinking alcohol as a preventative measure. Always make sure you drink in moderation (1 to drinks per day for men and one per day for women).
Do you have high cholesterol? What measures are you taking to lower your numbers?
Foods from animals (especially egg yolks, meat, poultry, shellfish and whole- and reduced-fat milk and dairy products) contain it.
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