What is LDL cholesterol?
Low-density lipoprotein is the major cholesterol carrier in the blood. If too much LDL cholesterol circulates in the blood, it can slowly build up in the walls of the arteries feeding the heart and brain. Together with other substances it can form plaque, a thick, hard deposit that can clog those arteries. This condition is known as atherosclerosis. A clot (thrombus) that forms near this plaque can block the blood flow to part of the heart muscle and cause a heart attack. If a clot blocks the blood flow to part of the brain, a stroke results. A high level of LDL cholesterol (160 mg/dL and above) reflects an increased risk of heart disease. If you have heart disease, your LDL cholesterol should be less than 100 mg/dL. That's why LDL cholesterol is called "bad" cholesterol. Lower levels of LDL cholesterol reflect a lower risk of heart disease.
What is HDL cholesterol?
About one-third to one-fourth of blood cholesterol is carried by HDL. Medical experts think HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe HDL removes excess cholesterol from plaques and thus slows their growth. HDL cholesterol is known as "good" cholesterol because a high HDL level seems to protect against heart attack. The opposite is also true: a low HDL level (less than 40 mg/dL) indicates a greater risk. A low HDL cholesterol level also may raise stroke risk.
What is Lp(a) cholesterol?
Lp(a) is a genetic variation of plasma LDL. A high level of Lp(a) is an important risk factor for developing atherosclerosis prematurely. How an increased Lp(a) contributes to heart disease isn't clear. The lesions in artery walls contain substances that may interact with Lp(a), leading to the buildup of fatty deposits.
What about cholesterol and diet?
People get cholesterol in two ways. The body — mainly the liver — produces varying amounts, usually about 1,000 milligrams a day. Foods also can contain cholesterol. Foods from animals (especially egg yolks, meat, poultry, fish, seafood and whole-milk dairy products) contain it. Foods from plants (fruits, vegetables, grains, nuts and seeds) don't contain cholesterol.
Typically the body makes all the cholesterol it needs, so people don't need to consume it. Saturated fatty acids are the main culprit in raising blood cholesterol, which increases your risk of heart disease. Trans fats also raise blood cholesterol. But dietary cholesterol also plays a part. The average American man consumes about 337 milligrams of cholesterol a day; the average woman, 217 milligrams.
Some of the excess dietary cholesterol is removed from the body through the liver. Still, 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. Still, everyone should remember that by keeping their dietary intake of saturated fats low, they can significantly lower their dietary cholesterol intake. Foods high in saturated fat generally contain substantial amounts of dietary cholesterol.
People with severe high blood cholesterol levels may need an even greater reduction. Since cholesterol is in all foods from animal sources, care must be taken to eat no more than six ounces of lean meat, fish and poultry per day and to use fat-free and low-fat dairy products. High-quality proteins from vegetable sources such as beans are good substitutes for animal sources of protein.
How does physical activity affect cholesterol?
Regular physical activity increases HDL cholesterol in some people. A higher HDL cholesterol is linked with a lower risk of heart disease. Physical activity can also help control weight, diabetes and high blood pressure. Aerobic physical activity raises your heart and breathing rates. Regular moderate to intense physical activity such as brisk walking, jogging and swimming also condition your heart and lungs.
Physical inactivity is a major risk factor for heart disease. Even moderate-intensity activities, if done daily, help reduce your risk. Examples are walking for pleasure, gardening, yard work, housework, dancing and prescribed home exercise.
How does tobacco smoke affect cholesterol?
Tobacco smoke is one of the six major risk factors of heart disease that you can change or treat. Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.
How does alcohol affect cholesterol?
In some studies, moderate use of alcohol is linked with higher HDL cholesterol levels. However, because of other risks, the benefit isn't great enough to recommend drinking alcohol if you don't do so already.
If you drink, do so in moderation. People who consume moderate amounts of alcohol (an average of one to two drinks per day for men and one drink per day for women) have a lower risk of heart disease than nondrinkers. However, increased consumption of alcohol brings other health dangers, such as alcoholism, high blood pressure, obesity, stroke, cancer, suicide, etc. Given these and other risks, the American Heart Association cautions people against increasing their alcohol intake or starting to drink if they don't already do so. Consult your doctor for advice on consuming alcohol in moderation.
Cholesterol lowering foods - this may sound as an oxymoron! However, studies prove that some foods can assist in the reduction of cholesterol and could be incorporated into your new diet plan.
Cholesterol Lowering Margarine
Recently, cholesterol lowering margarines have been introduced to the market. BenecolŪ is one of the products that has been confirmed to lower cholesterol on an average of 10% if used as recommended. In addition, this margarine does not affect your HDL, or "good" cholesterol. Other products include Take ControlŪ margarine and salad dressings that are made from plant sterols, which are extracted from soybeans. These sterols trick your intestine into thinking they are cholesterol and when it tries to absorb them, it is not able to, therefore blocking cholesterol.
Soy Protein
Cholesterol lowering quality of soy protein was evidenced when FDA approved the health claim for its effects on risk of heart disease. To achieve intended result, you have to consume at least four servings of 6.25 grams of soy protein totaling daily intake to 25 grams per day. Many food manufacturers have since introduced soy beverages and energy bars containing up to 10 to 20 grams of soy protein. People with high cholesterol - levels of 260-300, soy protein has shown to reduce cholesterol by 15-25%.
Nuts
Nuts such as almonds and walnuts that have high amount of monounsaturated or polyunsaturated, also help lowering cholesterol. Researchers at the Loma Linda University found that a diet containing pecans not only lowered total and LDL--or "bad" cholesterol significantly but also helped to maintain desirable levels of HDL--or "good"--cholesterol. Another study conducted by the same University found that Mediterranean style diet that included walnuts lowered cholesterol.
Oats and Barley
In lowering cholesterol, oats and barley have played a critical role. These foods have a soluble fiber known as Beta Glucan, which is the key, in how they lower the cholesterol. To gain the intended cholesterol lowering effect, you have to consume anywhere between two and four cups of dry oat or barley cereal each day.
Fruits and Vegetables
Fruits and vegetables such as apples, citrus fruit, berries, carrots, apricots, cabbage, sweet potatoes are high in soluble fiber and pectin both shown to be helpful in lowering cholesterol. At least five servings a day is recommended to benefit the full effect.
Flaxseed
Flaxseed provides alpha-linolenic acid a poly-unsaturated fat which has been shown to lower cholesterol while providing needed soluble fiber.
Olive Oil
Olive oil is one of the mono-saturated fats and studies have shown that it lowers blood cholesterol. Extra virgin olive oil is suggested to be better than other varieties.
Fish
According to researchers, fish containing a omega-3 polyunsaturated fatty acids make the blood more slippery and less likely to clot in addition to lowering blood cholesterol.
Cautions:
Instead of frying foods, bake, roast, or grill. Cut back on egg yolks and if you drink 2% milk change to 1% and if possible, skim milk.
Library of PDF files of Information about Cholesterol
