What is Cholesterol?
Cholesterol is a soft, waxy material needed for certain body functions such as
making cells and hormones. The liver makes all the cholesterol the body needs.
Any excess cholesterol circulates in the blood or is removed from the body by
the liver. Cholesterol is part of a healthy body, but too much of it can lead to
heart disease and stroke. Eating foods that contain cholesterol (dietary
cholesterol), saturated fats, and trans-fats can raise blood cholesterol. Many
scientists think saturated and trans-fats even have a greater impact than
dietary cholesterol on raising blood cholesterol.
Cholesterol and other fats can't dissolve in the blood, thus, they are
transported in the blood by special carriers called lipoproteins. Two of the
most common lipoproteins are low-density lipoproteins (LDL) and high-density
lipoproteins (HDL).
What is LDL Cholesterol (bad cholesterol)?
Low-density lipoproteins are the major cholesterol carrier in the blood. Too
much LDL cholesterol in the blood can slowly build up in the walls of the
arteries of the heart and brain. Together with other substances it can form
plaques in the artery walls. Plaques can be hard or soft. Hard plaques may build
up and clog arteries. This condition is known as atherosclerosis.
Soft plaques, also called vulnerable plaque, can rupture causing a blood clot to
form. These blood clots can block 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. This is why a LDL is the "bad" cholesterol. A high level of LDL
(greater than 130 mg/dL) reflects an increased risk of heart disease.
What is HDL Cholesterol (good cholesterol)?
Cholesterol is also carried in the blood by high-density lipoproteins or HDL.
Medical experts believe that HDL carries cholesterol away from the arteries and
back to the liver, where it's removed from the body. A high HDL level (more than
60 mg/dL) has been shown to decrease the risk of heart attacks, while a low HDL
level (less than 40 mg/dL for men, less than 50 mg/dL for women) may increase
the risk. A low HDL cholesterol level may also increase the risk of stroke.
Healthy Blood Cholesterol Levels
- Total Cholesterol - <200 mg/dL
- LDL - <100 mg/dL
- Triglycerides - <150 mg/dL
- HDL - >60 mg/dL
How can I improve my total cholesterol?
- Eat a heart healthy diet
o Eat at least five servings of fruits and vegetables every day.
o Monounsaturated and Omega 3 fats (fish, flaxseed, nuts, olive/canola oil,
avocado) and soy (tofu, soybeans, soy milk) can help raise HDL.
o Use low-fat or fat-free dairy products.
o Eat less saturated and trans-fats (see previous page for tips).
- Stay active
o Make exercise a habit.
o The American College of Sports Medicine recommends 30 minutes of aerobic
exercise at least 5 days a week.
- Maintain a healthy weight
o Consult a physician or dietician to figure out your ideal weight.
- Ask your doctor if cholesterol lowering drugs are right for you.
- Stop smoking
o If you smoke and would like to quit, discuss your options with a health care
provider.
1/20/2009
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Learn More About Improving Your Cholesterol
Visit the Cholesterol Control section within Healthy Living. |
