Cholesterol in moderation is essential for humans to function, but in excess it can contribute to heart disease and stroke. According to the Harvard School of Public Health, cholesterol is either "big and fluffy" or "small and dense." "Big and fluffy" is LDL cholesterol, which clogs arteries. "Small and dense" is HDL cholesterol, which helps remove LDL cholesterol. There are ways to control your cholesterol levels though lifestyle modification.
Physiology
LDL cholesterol stands for low-density lipoprotein. You get it mainly from eating animal products, and it travels through the bloodstream and gets caught in arteries. LDL cholesterol causes the arteries to narrow and lose elasticity, a condition called atherosclerosis that can lead to dangerous medical conditions. HDL stands for high-density lipoprotein, and it is formed in the intestine and liver. When it travels through the blood, it removes LDL cholesterol deposits and transports them back to the liver for removal.
Screening
According to the Mayo Clinic website, you should get an initial lipid profile from your doctor at age 20 and get another profile every five years after that. Ideal LDL cholesterol levels are below 100 milligrams per deciliter of blood. LDL levels of 100 to 129mg/dL are considered near ideal, 130 to 159mg/dL are borderline high, 160 to 189mg/dL are high and over 190mg/dL are very high and need immediate attention. HDL cholesterol levels below 40 mg/dL for men and 50mg/dL for women are considered a risk factor for heart disease. Ideal levels should be above 60mg/dL.
Warning
There are many negative effects that high LDL cholesterol has on the body. It leads to atherosclerosis, which in turn leads to hypertension. Hypertension, or high blood pressure, is called the "silent killer" because it has no symptoms. High cholesterol is a symptom of metabolic syndrome, which also includes obesity, impaired glucose tolerance, prothrombotic state and proinflammatory state, according to the American Heart Association. It is also a precursor to type II diabetes. Prolonged high levels of LDL cholesterol can cause heart attack, heart disease and stroke.
Lowering LDL
Obesity is correlated with high cholesterol, so you should lose weight if you are overweight. Weight loss alone will decrease LDL and increase HDL cholesterol. In addition, you should reduce your consumption of red meat, since it is high in cholesterol. Eliminate full-fat dairy products, butter and cooking oils from your diet, and replace them with lowfat or nonfat dairy, margarine and olive oil. Consume both soluble and insoluble fiber found in fruit, vegetables and whole grains.
Increasing HDL
Increasing HDL cholesterol automatically will decrease LDL cholesterol since it helps remove it from the body. According to the American Council on Exercise, aerobic exercise can increase HDL levels after a single bout, and consistent exercise increases levels even more. Omega-3 fatty acids--which are found in salmon, tuna, mackerel, almonds and olive oil--are rich in HDL cholesterol. Eliminate destructive behaviors like smoking and excessive drinking.
References
- Harvard School of Public Health: The Nutrition Source: Fats and Cholesterol, Out with the Bad, In with the Good.
- The American Heart Association: Metabolic Syndrome
- MayoClinic: High Cholesterol
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
