Cholesterol is related to your diet. While most people know that high cholesterol levels are considered unhealthy, a broader understanding of cholesterol and how it correlates to your wellness and diet can help you make healthy dietary choices and reduce your risk for serious cholesterol-related health problems.
Function
Cholesterol is a waxy substance found within the fats that circulate through the body's blood. Cholesterol is produced in the liver and found in many foods, such as red meats and deep-fried foods. According to the American Heart Association, cholesterol is important as it contributes to cell membrane formation and the production of some hormones. However, excessive amounts are potentially harmful and increase the risk for a slew of serious conditions and diseases.
Types
There are three types of cholesterol. Low-density lipoprotein (LDL), or "bad" cholesterol, carries most cholesterol in the blood. If it accumulates excessively, it can form plaque buildup in the arteries and lead to serious health problems. High-density lipoprotein (HDL), or "good" cholesterol, is thought to carry cholesterol away from the arteries and back to the liver, where it's then excreted from the body. Increasing HDL cholesterol levels can help improve overall health and reduce risk for LDL cholesterol-related diseases. Lp(a) is a variation of LDL. When it reaches high levels, it increases the risk for premature atherosclerosis (clogged arteries).
Significance
Dietary cholesterol (cholesterol found in food) and foods that raise cholesterol levels play a major role in increasing one's risk for cardiovascular disease, which is the top cause of death in America. According to the American Heart Association (ADA), the body creates 1,000 milligrams daily, which is all the cholesterol the body requires. Saturated and trans fats increase blood cholesterol levels moreso than any other food. In addition, the ADA states that the average American consumes approximately 217 to 337 milligrams of dietary cholesterol daily. A diet rich in saturated and/or trans fats or high in dietary cholesterol is a major risk factor for the development of atherosclerosis, heart attack and stroke.
Risk Factors
It is possible for one to be overweight or consume a high-cholesterol diet yet demonstrate low or moderate cholesterol levels. However, these factors put one at heightened risk for developing high cholesterol as well as related conditions, such as cardiovascular diseases. According to the American Diabetes Association, those with diabetes are at increased risk for high cholesterol, heart disease and stroke. The Mayo Clinic suggests that obesity, smoking, diets rich in unhealthy fats or processed foods and family history of high cholesterol, heart disease or stroke are risk factors associated with high cholesterol.
Suggestions
A healthy dietary lifestyle, regular physical activity and proper cholesterol monitoring are advised for those with or at risk for high cholesterol. The American Heart Association recommends a LDL score below 160, or less if your doctor feels you're at risk for heart disease. Men should have HDL readings exceeding 40, and women fare best with readings over 50.
According to the Mayo Clinic, a heart-healthy diet, low in saturated fats, trans fats and dietary cholesterol, is an essential step toward managing cholesterol levels. Maintaining healthy body weight and partaking in regular physical activity are also recommended. Avoid butter, margarine, shortening, fatty red meats, deep-fried and processed snack foods such as cookies, cakes and pastries to avoid unhealthy fats. Increase high-fiber, nutrient-dense foods, such as fruits, vegetables, legumes and whole grains. To reap the benefits of healthy fats, incorporate modest amounts of olive oil, canola oil, walnuts, almonds or ground flax seeds.
Medical Advice
If you have or are at risk for high cholesterol, talk with your doctor about proper testing and for guidance and supervision regarding dietary lifestyle changes prior to making them.
