Cholesterol is a double-edged sword. It can be both excellent and detrimental for your health. The key is having the right kind of cholesterol. LDL cholesterol is "bad" and HDL cholesterol is "healthy." Having too much or not enough of them can cause health problems that lead to more medical problems. There are tricks to maintaining high levels of HDL and low levels of LDL through dietary and lifestyle intervention.
Physiology
Low-density lipoprotein, or LDL, cholesterol makes up 60 to 70 percent of total body cholesterol and is directly related to heart disease risk. Buildup of LDL cholesterol in the arteries leads to a hardening of the arterial wall called atherosclerosis. Atherosclerosis leads to heart disease and possible heart attack. HDL cholesterol is high-density lipoprotein and is considered the "helpful" cholesterol. It is formed in the intestines and liver. HDL cholesterol helps remove LDL cholesterol from arteries and blood and transports it to the liver for removal, decreasing signs of atherosclerosis.
Consequences
According to the American Heart Association, having less than 100 milligrams per deciliter of blood is considered optimal. LDL levels between 100 and 129mg/dL are near optimal, 130 to 159mg/dL are borderline high, 160 to 189mg/dL are high, and a level 190 mg/dL or above is considered very high. There are a variety of problems that originate from atherosclerosis, such as hypertension. Having high LDL and low HDL levels can also lead to increased risk of diabetes and coronary artery disease.
Benefits
Having HDL levels below 40 mg/dL for men and 50 mg/dL for women is considered a risk factor for heart disease. Average ranges are from 40 to 60 mg/dL, but the goal is to have levels above 60 mg/dL to protect against heart disease. The American Council on Exercise states that each mg/dL increase in HDL cholesterol can be associated with a 3 percent reduction risk of coronary artery disease.
Controlling HDL
Certain foods and lifestyle changes can result in increases in HDL cholesterol. Eating foods with high amounts of omega-3 fatty acids such as salmon, tuna, mackerel and halibut significantly raises HDL levels. Nuts like almonds and walnuts and extra virgin olive oil are also rich in omega-3. Engaging in a consistent exercise program raises HDL levels as well. Overall body fat reduction and ceasing destructive habits like smoking and excessive drinking will positively affect HDL levels.
Controlling LDL
A primary source of LDL cholesterol is from animal fats from beef, butter and full-fat dairy products. Limiting intake of these will decrease LDL levels. There is a strong correlation between being overweight and LDL cholesterol levels, so start a weight loss program to decrease body fat. Aerobic exercise such as walking, jogging and cycling will decrease LDL cholesterol. Increase dietary fiber intake by consuming a variety of fruits, vegetables and whole grains to assist HDL cholesterol in removing LDL cholesterol from the blood.
References
- Exercise Prescription: Blood Cholesterol (HDL and LDL)
- The American Heart Association: What your cholesterol levels mean.
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
