The Absolutes (and not) of Cholesterol

Cholesterol:  a term that can be in a word: confusing!  In defining it, Cholesterol can be described in terms of absolutes.  In controlling it, Cholesterol is more complicated.

Cholesterol can’t dissolve in the blood.  It is transported to and from the cells of the body by carriers.  The carriers are called “LIPOPROTEINS”.   There are 2 types of these carriers.

LDL (low-density lipoprotein) Cholesterol is “bad” cholesterol.  If there is too much LDL in the blood, it can stick to, and build up on the inner walls of arteries.  The build up is called “plaques”, which are formed with LDL Cholesterol & “other” substances (yuck!).  Plaques are hard blocks.  They narrow the arteries going to the heart and brain.  Complete blockage means a heart attack or a stroke.

HDL (high-density lipoprotein) Cholesterol is “good” cholesterol.    It protects against heart attack.  HDL cholesterol carries cholesterol away from the arteries and back to the liver.  It’s then passed from the body.  Some experts believe that HDL removes excess cholesterol from the plaques:  this slows its buildup.

When you have a blood test, it can tell you the story of the cholesterol in your blood.  It’s best to have your HDL Cholesterol greater than 40mg/dL.  Optimally, it is best for your LDL cholesterol to be less than 100mg/dL (up to 129mg/dL is considered “near optimal”).

High blood LDL Cholesterol (in conjunction with high triglycerides, high blood pressure, diabetes, smoking, obesity) puts you at increased risk for heart attack and stroke.

Factors that impact cholesterol levels are diet, genes, and lifestyle.

To gain the best control possible of cholesterol (to be healthy):  here’s what we can do.

• Diet:  eat a diet low in saturated fat and trans fat.  Be sure to get a moderate amount of poly and monounsaturated fats.  Click here for more details on FATS
• Diet:  eat soluble fiber:  at least 10 grams per day (apples, pears, kidney beans, cooked oatmeal, cucumbers, celery, carrots, strawberries, blueberries, lentils, nuts, flax seeds)
• Physical Activity:  Studies have shown that exercise length (in time) is the most effective in helping raise HDL Cholesterol when the person getting the physical activity already is over weight (especially in the abdominal area).  If the person is not overweight/over-fat, this is not an effective measure.
• Physical Activity:  working together with a healthy diet will help you be at a healthy weight.  Healthy weight increases the potential to increase HDL Cholesterol.
• Don’t smoke.
• One or two alcoholic drinks for those 21 and over can significantly increase HDL levels.
• Talk to your doctor about Niacin (vitamin B3) supplementation for increasing HDL levels, especially if diet/exercise/quitting smoking/healthy weight have not changed anything.
  • Good sources of B3
    • Beets
    • Salmon
    • Swordfish
    • Tuna
    • Sunflower Seeds
    • Peanuts
    • Fortified Cereals
    • Foods with Tryptophan (poultry, red meat, eggs, dairy)
  • Keep in mind that the supplementation recommendations can be 1200-1500mg, and food has (at most per serving) about 12mg. (Check out Niacin.)

The bottom line:  be in control of what you can.  Live a healthy lifestyle (most of the time), including maintaining a healthy weight through diet and exercise.  Genetics are unfortunately a player in everyone’s cholesterol picture. They are NOT an excuse to throw your hands up in the air and forget diet and exercise.