Understanding Cholesterol
We all see the commercials telling us to lower our cholesterol, and many of us have been told our cholesterol is too high and possibly even been put on some medication such as a statin lowering drug like Lipitor to help lower our cholesterol. But how well do you really understand what cholesterol really is and what all those different numbers mean?
Cholesterol is a waxy, fat-like substance made in the liver and found in certain foods, such as food from animals, like dairy products, eggs, and meat. The body needs some cholesterol in order to function properly. Its cell walls, or membranes, need cholesterol in order to produce hormones, vitamin D, and the bile acids that help to digest fat. But, the body needs only a small amount of cholesterol to meet its needs. When too much is present health problems such as heart disease may develop. When too much cholesterol is present, a thick, hard deposit called plaque may form in your arteries. This plaque cause the space for blood to flow to the heart to narrow. Over time, this buildup causes hardening of the arteries, called atherosclerosis, which can lead to heart disease. Other problems happen when you do not have enough oxygen-carrying blood reach your heart. Chest pain or angina can happen and later if there is more blockage you may have a heart attack!
Cholesterol travels through the blood attached to a protein. This cholesterol-protein package is called a lipoprotein. Lipoproteins are classified as high density or low density, depending on how much protein there is in relation to fat.
- Low density lipoproteins (LDL): LDL, also called "bad" cholesterol, can cause buildup of plaque on the walls of arteries. The more LDL there is in the blood, the greater the risk of heart disease.
- High density lipoproteins (HDL): HDL, also called "good" cholesterol, helps the body get rid of bad cholesterol in the blood. The higher the level of HDL cholesterol, the better. If your levels of HDL are low, your risk of heart disease increases.
- Triglycerides: Triglycerides are another type of fat that is carried in the blood by very low density lipoproteins. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.
A few simple changes can help lower your cholesterol and risk for heart disease:
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Eat low cholesterol foods. The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams. If you have heart disease, limit your daily intake to less than 200 milligrams. People can significantly lower their dietary cholesterol intake by keeping their dietary intake of saturated fats low and by avoiding foods that are high in saturated fat and that contain substantial amounts of dietary cholesterol.
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Eat cholesterol reducing foods. Researchers have found that some foods -- such as fatty fish, walnuts, oatmeal, and oat bran, and foods fortified with plant sterols or stanols -- can help control your cholesterol. Some studies have shown that a diet combining these "superfoods" may work as well as some cholesterol-lowering medicines to reduce your "bad" LDL cholesterol levels.
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Quit smoking. Smoking lowers HDL ("good") cholesterol levels. This trend can be reversed if you quit smoking.
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Exercise. Exercise increases HDL cholesterol in some people. Even moderate-intensity activities, if done daily, can help control weight, diabetes, and high blood pressure -- all risk factors for heart disease.
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