One of the most important factors when it comes to optimizing your health is managing cholesterol levels. Unlike the bathroom scale that you can step on each morning to see if you have gained a pound or two, the only way to test your cholesterol is by having your blood drawn by your doctor or a clinical laboratory--usually part of your annual physical examination. But that is not where it ends. It is also important to understand the various components of cholesterol and what you can do about reducing your risk for heart disease, stroke and peripheral artery disease.
Identification
Cholesterol is a wax-like substance that is responsible for cell structure, fluid regulation and hormone production. You can't live without it. There are two main sources of cholesterol: the liver and the food you eat. Generally speaking, the liver makes all of the cholesterol that it needs. Anything extra comes from diet.
Types of Cholesterol
When you have your blood drawn at your physician's office, he will be looking at several blood test results. The first is your total cholesterol. Total cholesterol is the sum of low density lipoproteins (LDL), high density lipoproteins (HDL), very low density lipoproteins (VLDL) and intermediate density lipoproteins (IDL). While all are important, there are two that are predictive for developing heart disease--LDL and HDL cholesterol. LDL cholesterol is often called the bad type of cholesterol because it adheres to the lining of the arteries and directly contributes to coronary artery disease, stroke and peripheral artery disease. HDL cholesterol is called the good type of cholesterol because it carries away LDL cholesterol before it has a chance to block the arteries and cause serious complications.
National Cholesterol Education Program
In 2004, the National Cholesterol Education Program (NCEP) published its findings on how physicians are to advise their patients based on the results of their blood chemistry results. The report advised physicians to take a more active role in the treatment of their patients with high LDL cholesterol, including how to set more specific treatment goals. In summary, the NCEP suggests that for anyone whose LDL cholesterol is greater than 100 mg/dl, they consider taking part in the Therapeutic Lifestyle Change (TLC) that involves eating a low cholesterol diet that calls for less than 7 percent of their total daily calories as saturated fat. The TLC also recommends losing weight--less than a 40-inch waist for men and 35-inch waist for women. Getting at least 30 minutes of daily physical activity is also recommended.
Anyone with LDL values of greater than 130 mg/dl is at moderately high risk for heart disease and should consider taking prescription drugs to lower their LDL.
What Raises LDL Cholesterol
LDL cholesterol is naturally made in the liver. The rest enters the body through the diet. Food sources that are high in LDL are animal fats, some plant sources like palm kernel oil, foods high in saturated and trans fats and highly processed foods. While it is difficult to stay completely away from eating food that contains LDL cholesterol, you can reduce it dramatically by eating a diet that is high in fresh fruit, vegetables, whole grains and low or non-fat dairy products. You can also inherit a tendency for higher LDL from your family history. If you do, be aware of it and understand that you will need to compensate for it in other areas.
High Good Cholesterol
Surprisingly, there is actually one type of cholesterol that you want to stay high--HDL, or high density lipoprotein. HDL cholesterol is a naturally occurring substance in the body that carries away LDL cholesterol before it has a chance to occlude the inside of the arteries. Apart from some supplements, there are few foods that raise HDL cholesterol. However, regular exercise, cessation from cigarette smoking and moderate alcohol consumption can help to increase HDL levels.
Cholesterol Ratios
Even more important than the individual values for total cholesterol, LDL and HDL cholesterol are their ratios. The ratios will help predict your relative risk for developing heart disease. The total cholesterol/HDL cholesterol ratio estimates your risk for atherosclerosis. For instance, if your total cholesterol is 200 and your HDL cholesterol is 45, then your ratio is 4.4. An average ratio is 4.5, but you should strive for a lower ratio if you can.
