Cholesterol is a fat-like substance produced by the body and found in certain foods. It is necessary for the body to function properly. There are two main types of cholesterol, low-density lipoprotein and high-density lipoprotein. Too much of one or too little of the other can result in high total cholesterol, which may lead to heart disease, atherosclerosis, heart attack or stroke. Following a nutritious diet and leading a healthy lifestyle can help to reduce cholesterol levels and decrease the risk for developing serious medical conditions.
LDL Cholesterol
LDL, known as "bad" cholesterol, can cause harm to the body. High levels of LDL contribute to plaque buildup in the arteries of the heart and brain. This results in a narrowing and hardening of the arteries, leading to high blood pressure and a condition known as atherosclerosis. Cholesterol is produced naturally by the body and found in food. Animal products, such as beef, poultry, fish, dairy products and eggs, contain cholesterol. Eating a diet high in saturated and trans fat also contributes to high levels of LDL cholesterol.
Atherosclerosis
Arteries are blood vessels that allow for the transfer of oxygen from the heart throughout the body. Plaque buildup from LDL cholesterol, saturated fat and trans fat intake causes the arteries to become inflexible. This makes it difficult for blood to pass through, resulting in a condition known as atherosclerosis. Atherosclerosis is a type of arteriosclerosis. According to the Mayo Clinic, the plaque may burst, resulting in a blood clot. Atherosclerosis is preventable and manageable.
Cholesterol Levels
Monitoring total cholesterol, HDL and LDL cholesterol levels can help to prevent and treat atherosclerosis. According to the National Heart Lung and Blood Institute, total cholesterol levels should be less than 200mg/dL. Levels between 200 and 239mg/dL are considered to be borderline high. Total cholesterol greater than 240mg/dL are too high. HDL cholesterol, known as good cholesterol helps to remove LDL cholesterol from the arteries. The NHLBI states levels greater than 60mg/dL are desirable.
The NHLBI recommends LDL cholesterol be less than 100mg/dL. Levels between 100 and 129mg/dL are near optimal. LDL levels between 130 and 159mg/dL are borderline high and between 160 and 189mg/dL are high. LDL cholesterol greater than 190mg/dL are very high.
Healthy Diet
Following a healthy, low-cholesterol diet can help to reduce cholesterol levels. Limit intake of foods high in cholesterol, which are mainly animal products. Choose lean meat and poultry, fish, low and nonfat dairy. Replacing saturated and trans fats with unsaturated fats can help to reduce cholesterol levels. Foods high in unsaturated fats include avocados, salmon, trout, herring, olive oil, canola oil, walnuts and almonds. Include a variety of fruits, vegetables and whole grains, which are high in fiber. Fiber has been shown to reduce cholesterol levels, notes the American Heart Association.
Increase Physical Activity
Leading an active lifestyle may help to reduce cholesterol levels and prevent or treat atherosclerosis. According to MayoClinic.com, physical activity can improve circulation and promote development of new blood vessels that form a natural bypass around blockages. It also reduces blood pressure and improves physical fitness. The American Heart Association recommends taking part in moderately intense exercise for 30 to 60 minutes most days of the week. Activity can be broken up into several short sessions or performed all at once.
References
- American Heart Association: About Cholesterol
- MayoClinic.com: Arteriosclerosis/Atherosclerosis
- National Heart Lung and Blood Institute: High Blood Cholesterol What you Need To Know
- American Heart Association: Know Your Fats
- American Heart Association: Whole Grains and Fiber
- American Heart Association: Physical Activity
