Cholesterol - It's in Your Hands

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 It's Wellness Screening Season! 

This means we're all thinking about ways we can take care of our cholesterol levels to support our cardiovascular health. 

Check out these suggestions:



What is cholesterol?

Cholesterol is a soft, fat-like substance found in the bloodstream and in all your body's cells. While your body needs cholesterol to continue building healthy cells, having high cholesterol can increase your risk of heart disease. Cholesterol cannot dissolve in the blood; it has to be transported to and from the cells by carriers called lipoproteins. These include: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). These, along with triglycerides, the most common type of fat in the body, make up your total cholesterol count.

Total Cholesterol: Less than 200mg/dL HDL (“good cholesterol”): >40mg/dL in men, >50mg/dL in women LDL (“bad cholesterol”): <129 mg/dL Triglycerides: <149mg/dL Ratio Total Cholesterol:  ≤ 3.5

How can I boost my HDL levels?

Exercise: The #1 HDL booster! Increase regular aerobic exercise to at least 30 minutes, 5 times per week. 

Weight: The higher your weight, generally the lower your HDL levels. Weight loss, using a combination of reducing processed foods and eating healthy fats, as well as exercise can greatly improve your HDL. 

Good Fats: Polyunsaturated and monounsaturated oils (e.g. olive oil, canola oil, unsalted nuts like walnuts and almonds, flaxseeds or flax oil, fish or fish oil supplements, avocado) can make a significant difference. These decrease triglycerides and, in turn, raise HDL. Strive for 2-4 servings per day. 

Lifestyle: Smoking, consuming too much alcohol, stress and genetics can play into HDL levels as well.

How can I lower my LDL levels?

LDL or "bad" cholesterol can join with fats, like triglycerides, and other substances to build up in the inner walls of your arteries. The arteries can become clogged and narrow, and blood flow is reduced. Some factors that affect LDL levels are:

HDL or "good" cholesterol carries harmful cholesterol away from the arteries and helps protect you from heart attack and stroke. Even small increases in HDL can help. The main factors that affect HDL levels are:

Fiber: eat a high fiber diet, especially soluble fiber. For every 1 to 2 grams of soluble fiber you consume per day, you will lower your LDL by 1%. Try having 10-25 grams of soluble fiber in your daily diet.  

Trans- Fat: Avoiding fried and processed foods, which are high in trans-fat, will also lower LDL levels. Generally, the more solid the fat is at room temperature, the higher the trans-fatty acid content of the food.  

Saturated fat: Reducing these fats will help lower your LDL levels. Regular dairy products are very high in saturated fats, so try to use only low and non-fat options. Red meat and tropical oils can contain high levels of saturated fat, so be cautious about the quantity you consume.

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