CHOLESTEROL and YOUR HEALTH

 

Cholesterol is a waxy fat that is present in all human beings. Two sources contribute to the amount of cholesterol in the human body. First, the liver manufactures about 80 percent of it. Second, people consume it by eating animal products such as meat, eggs and dairy products. Cholesterol is carried through the bloodstream by certain proteins (apolipoproteins). When these proteins wrap around cholesterol and other types of fats (lipids) to transport them through the bloodstream, the resulting "packages" are called lipoproteins

There are four different types of lipoproteins that carry cholesterol through the bloodstream: 1) High-Density lipoproteins(HDL) associated with "good" cholesterol, 2) Low-density lipoproteins (LDL)  associated with "bad" cholesterol, 3) Very-low-density lipoproteins (VLDL), which are associated with "very bad" cholesterol, 4) Triglycerides which only carry a small percentage of cholesterol.

The National Cholesterol Education Program classifies total cholesterol levels as follows:

  • Less than 200, desirable,
  • Between 200 and 239, borderline to high,
  • Over 240, High.

 

HDL levels:

  • Below  40 – poor (High risk for Coronary Heart Disease)
  • 40 to 60 – mid range
  • Above 60 – good (Low risk for Coronary Heart Disease)

 

LDL levels:

  • Below 100 – optimal
  • 100-129 near optimal
  • 130-159 border line high
  • 160-189 high
  • 190 or above – very high

 

Triclycerides:

  • Below 150 – normal
  • 150-199 – borderline high
  • 200-499 – high
  • 500 and above – very high

 

The cholesterol value in the human body can rise to abnormally high levels when someone eats a diet high in saturated fats or trans fats – especially when that person is obese and/or rarely exercises. High cholesterol levels can also be caused by a number of different genetic conditions.

An excessive amount of cholesterol in the blood is one of the greatest threats to someone’s health. Not only is it a major contributor to the development of blocked arteries, but it can also lead to a certain type of chest pain called angina, or even a heart attack. Research studies have concluded that for every 1 percent reduction in blood cholesterol level, the risk of coronary heart disease decreases by as much as 3 percent.

The total cholesterol equals HDLs + LDLs + 1/5 triglycerides. Another calculation gives the cholesterol ratio, which is the total cholesterol divided by the HDL level. The American Heart Association says that the level of total cholesterol should not be more than five times the level of good cholesterol. Ratios such as 4:1 or 3:1 are more desirable, and ratios such as 6:1 or 7:1 are less desirable. Furthermore, experts generally recommend that the level of HDL cholesterol should be at least 35 milligrams per deciliter, regardless of total cholesterol level.

Make good diet choices is your first line of defense when striving to improve cholesterol levels. Knowing which foods to avoid and which to include will not only improve your cholesterol levels, but will improve your overall health as well. Fat is an important component of a healthy diet. In addition to providing energy, dietary fat delivers essential nutrients such as fat-soluble vitamins and essential fatty acids. Fats and oils also add flavor and texture to the foods we eat, as well as increasing the feeling of fullness after a meal. However, make sure your diet is not too high in saturated fats, which can cause an increase in LDL levels.

Polyunsaturated and monounsaturated fatty acids (e.g., fish oils, olive oil) have been shown to have a protective effect on cardiovascular health, while unsaturated trans fats and saturated fats have been linked to higher risk of heart disease. In fact, blood low-density lipoproteins (LDL cholesterol) levels are more strongly linked to a person’s dietary intake of saturated fats and trans fats than how much cholesterol the person eats (e.g., from eggs). Therefore, it is important for people to watch out for “low cholesterol” or “no cholesterol” products that are high in saturated fats or trans fats, because they are still very dangerous to heart health.


The Food and Nutrition Board of the Institute of Medicine recommends that 25 to 35 percent of one’s daily calorie intake should come from fat. Saturated fats should be less than 10 percent of total daily calorie intake; polyunsaturated fats should be up to 10 percent of total calorie intake and monounsaturated fats up to 20 percent of total calories.

Trans fat should be limited as much as possible by avoiding foods prepared with partially hydrogenated vegetable oils. If you have heart disease or are at high risk for developing it, then saturated fat should be limited to less than 7 percent of total daily calories. In general, the best strategy for reducing one’s trans fat and saturated fat intake is to read food labels and eat a balanced heart-healthy diet.

In addition to the dietary strategies described above, as well as the strategies for reducing triglyceride levels, there are several other strategies that can help increase HDL cholesterol levels:

  • QUIT SMOKING Which can dramatically increase HDL cholesterol levels.
  • Start a regular EXERCISE program.
  • Drink ALCOHOL only in moderation (no more than one serving daily for women, no more than two drinks daily for men). Moderate alcohol use may increase HDL cholesterol levels. Large quantities of alcohol, however, have the opposite effect and can cause damage to the heart muscle.

If diet and exercise strategies are unsuccessful in reducing levels of LDL cholesterol, then a cholesterol reducing drug may be prescribed.