Cholesterol is a type of lipid that travels in the blood. There are helpful forms of cholesterol, called high-density lipoproteins, or HDL, and harmful forms of cholesterol called low-density lipoproteins, or LDL. Having high LDL is a risk factor for many diseases, whereas HDL cholesterol travels through the blood and cleans out the LDL cholesterol. There are ways to lower the bad and increase the good for a healthier life.
Numbers
According to the American Heart Association, the primary goal for LDL levels is below 130 milligrams per deciliter, or 130mg/dL, with a long-term goal of levels below 100mg/dL. Total cholesterol levels should be below 200mg/dL. Having HDL levels below 40mg/dL is a risk factor for cardiovascular disease. The ideal HDL level should be above 60mg/dL. Your physician can perform tests to determine your blood cholesterol levels.
Problems
LDL cholesterol is directly related to coronary heart disease. When LDL cholesterol builds up in the blood, it causes plaque buildup and clots in the arteries that can lead to a hardening of the arterial walls, also called atherosclerosis. If the clot becomes too large, it can block blood flow and oxygen to the heart and brain, causing heart attack or stroke. High LDL levels can lead to the metabolic syndrome, which includes having high blood pressure, elevated blood triglycerides and high blood glucose.
Aggravators
Being overweight or obese can lead to high LDL and low HDL levels. High-fat meats such as ground beef and steaks have very high saturated fat and cholesterol levels. Trans fats are responsible for raising LDL levels and are often found in highly processed foods or foods with a long shelf life. Being sedentary is an automatic risk factor for high cholesterol levels. Other factors that increase LDL and decrease HDL levels are smoking and chronic stress.
Diet
MayoClinic.com recommends high-fiber foods such as oatmeal and bran to help clear out LDL cholesterol. Fish--especially salmon, halibut and tuna--are rich in omega-3 fatty acids, a source of HDL cholesterol. Fresh raw almonds, walnuts and pecans are full of HDL cholesterol. Substituting cooking oils with olive oil is another great method to raise HDL levels. When buying meats, try substituting turkey for beef products, or find lean meats.
Exercise
Exercise is the other natural LDL-lowering option. Eight to 12 hours post-exercise, HDL levels increase significantly. The American Council on Exercise says cardiovascular exercise is best, and resistance training is not recommended as primary exercise therapy for lowering cholesterol, although it can supplement a cardiovascular program. For sedentary people, the initial goal is to burn a minimum of 1,500 calories a week through exercise, which equals approximately 150 minutes. The optimal goal is 2,000 calories per week, or 200 to 300 minutes per week of exercise.
References
- The American Heart Association: Good vs. Bad Cholesterol
- MayoClinic.com; Cholesterol: Top 5 foods to lower your numbers
- The American Heart Association: What your cholesterol levels mean.
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
