Cholesterol 101 

We hear the terms daily, LDL, HDL, trans fat, saturated fats, what do they all mean? Let’s take a look at what these levels indicate. 

First of all what is cholesterol? Cholesterol is a fat like substance that is found in all cells of the body and produced in the liver.

Most of the cholesterol comes from a diet of animal products like meats, and dairy fats. Some cholesterol levels are largely determined by genetics, so cholesterol can be inherited. Eating foods high in cholesterol, saturated fats, trans fats can also affect the cholesterol levels. 

To tell if you have high or low cholesterol, a blood test is done. Results of this blood test come back in numbers.

The optimal numbers are:

 Total cholesterol…less than 200

LDL………………..less than 100

HDL………………..40 or higher 

The LDL (Low-density lipoprotein) or “LOUSY” is usually called the “bad” cholesterol, due to the relationship between elevated LDL and heart disease. The LDL can build up on the walls of your arteries and increase the chances of getting heart disease. The lower your “lousy” number, the better for your health. 

The main goal of any cholesterol treatment program is to lower the LDL. Optimal is less than 100. If you have heart disease or blood vessel disease some physicians recommend getting the LDL below 70. 

The HDL (High-Density lipoprotein) is also known as the “good” cholesterol. Remember the “H” for higher, the higher the number, the better for your health. HDL is like nature's vacuum cleaner, picking up the vessel clogging cholesterol and carrying away to the liver where it is disposed of in the form of bile. Optimal HDL, helping to lower risk of heart disease is 60 and above. Less than 40 in men and 50 in women is low and considered a risk factor for heart disease. 

The total blood cholesterol is the measurement of LDL and the HDL. Doctors recommend this level to be below 200. 

How can I help my numbers? 

If your LDL is elevated and you are overweight, focus on losing weight. Losing 10 pounds can reduce LDL’s by 5-8 percent. Exercise and limit the foods that contain saturated fats, trans fats and refined carbohydrates. 

Avoid:

Saturated fats are found in animal based foods, including meats, butter, and whole milk dairy products including whole mild yogurt, cheese and ice cream. They are also found in some plant based oils including palm oil. 

Trans fats are found in many packaged baked goods, sticks of margarine, potato chips, snack food, fried foods and fast foods that use hydrogenated oils.

All food labels now must list the amount of trans fats and saturated fats. 

Helpers: 

Soluble fiber can help reduce LDL’s by taking cholesterol and guiding it through the digestive system and out of the body. Soluble fiber is found in oatmeal, barley, lentils, broccoli, brussels sprouts, peas, beans and sweet potatoes; also in fruit, apples, raisins, pears, oranges, dates, grapefruit and apricots. 

Good Fat? 

Omega 3 fats and mono unsaturated fats are good for the heart in moderation (being aware of weight gain with these). Omega 3’s are found in heart healthy fish oils, found in sardines, wild salmon, anchovies and mackerel. Walnuts, soybeans and ground flaxseed are also good. They also sell fish oil capsules for those that don’t like fish. 

Mono saturated fats are found in olive oil. These fats also are found in natural peanut butter, olives, canola oil, macadamia nuts, avocados, hazelnut, pecans, almonds, peanuts and cashews. 

Choose exercise, at least 20-60 minutes, 3-4 times a week and watching the bad fats can help reduce those bad cholesterol numbers.