Cholesterol is a waxy fat-like substance naturally produced by your liver. It is important for protecting cell membranes and in the production of certain hormones. Your body makes most all of the cholesterol it needs, but the animal-based foods you eat add more to your body. In some cases, the natural cholesterol produced by your body is made in excess because of heredity. However, understanding your risk factors and how they impact cholesterol production is important for keeping LDL levels low.
Types of Cholesterol
Low-density lipoprotein, or LDL, is the bad form of cholesterol that circulates in your bloodstream. LDL can accumulate in your arteries, resulting in narrowing or clots that increase your risk of cardiovascular disease. High-density lipoprotein, or HDL, is the good form of cholesterol that pushes LDL out of your body. Ideally, to remain heart healthy, you want to aim for a total cholesterol level of 200 mg/dL or less with your LDL measuring 100 mg/dL or less and your HDL at 60 mg/dL or above. Consult your physician to test your cholesterol levels and follow a healthy lifestyle to keep your LDL low.
Saturated and Trans Fat
The foods you eat are the most significant source of raising your LDL, especially foods high in saturated fats. This type of fat is made up of carbon atoms saturated with hydrogen atoms, which chemically remain solid at room temperature. Inside your body, the accumulation of saturated fats in your arteries raises the level of LDL cholesterol in your blood. Trans fats are unsaturated but, like saturated fats, result from added hydrogen atoms that solidify at room temperature. Saturated fats are the biggest contributor to increased LDL levels in your body. Your total dietary intake of saturated fats should not exceed 10 percent of your daily calories, and trans fats should not exceed 1 percent. Foods with saturated fat include butter, whole dairy, beef and fried foods. Trans fats are found in baked goods with partially hydrogenated oils, fried foods and margarine.
Excess Weight and Obesity
Overeating and a sedentary lifestyle contribute to excess weight and obesity. According to MayoClinic.com, having a body mass index of 30 or greater increases your chance of high LDL and total cholesterol. Excess weight on your body is like a virtual storage shed for lipoprotein lipase fats, the enzymes that line different organs. The extra fat and weight slows down blood flow through the arteries that need to reach these organs, resulting in increased LDL accumulation. Additionally, unhealthy dietary habits increase the risk of obesity and higher LDL intake from fatty foods.
Low HDL
HDL picks up the LDL cholesterol and aids in processing bad cholesterol out of your liver and then through the digestive system for elimination. The lower your HDL levels the higher the likelihood of increased LDL. You get HDL from healthy foods with dietary fiber, like oatmeal, fruits or vegetables, and whole grains. If your diet consists of high-fat, animal-based foods, you likely have low HDL levels. Low HDL also occurs from smoking, uncontrolled diabetes and a lack of regular physical activity.
