When you hear the words “high cholesterol” what do you think? Do you think about an older man or perhaps someone who is obese? What about someone who never works out? Well, these stereotypes can be deadly! The truth is, heart disease, which includes high cholesterol, is the leading cause of death for men and women, and you can’t just judge a book by its cover! Did you know 1 in 2 women has high or borderline high cholesterol? February is American Heart Month and we’re talking about heart disease and its partner in crime, cholesterol. These two things can be silent but oh so deadly! And yes my dear, looking and even feeling healthy doesn’t make you immune to high cholesterol.
The good news is I’m here to break down the facts and tell you what’s fiction as far as cholesterol is concerned. I’ll give you all the information you need to know so you understand why we have cholesterol, and how it works in your body, so you can understand how to take care of yourself and maintain great health!
First things first ….
What is Cholesterol:
Cholesterol is a waxy substance – a FAT. It’s found in all the cells of our body and ABSOLUTELY necessary for survival. You get cholesterol from two places; from what is made by your body and from the food you eat. Yes, that’s correct your body makes cholesterol. And you need it for survival. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. We also get cholesterol from the food we eat. Here’s a Fact: You can actually not eat any food with cholesterol … and your body would still make cholesterol!
I’ve heart about Good and Bad Cholesterol, What are They?
If you have ever had a lipid panel then you have had your cholesterol levels checked. This panel checks the following numbers and types of fats aka lipids. Your Total Cholesterol often referred to as TC is made of the following three components.
- Total cholesterol – TC
- High-density lipoprotein – HDL
- Low-density lipoprotein – LDL
- Triglycerides – TG
You’ve probably heard of “good” cholesterol – well that’s HDL. And LDL well it’s the “bad” cholesterol. The trouble with cholesterol primarily comes down to these two different lipoproteins LDL and HDL.
LDL is often referred to as “bad cholesterol” because it can cause a buildup of cholesterol in your arteries and other vessels. Essentially it clogs up your blood vessels, which can limit the flow of oxygen rich blood to the heart, and lead to a heart attack. Or a cholesterol plaque can rupture off of those clogged blood vessels and travel to the brain and cause a stroke.
On the flip side, HDL is “good cholesterol” because it is a very dense lipoprotein that carries cholesterol out of your vessels and back to your liver where it can be removed.
Now Triglycerides, are a type of fat often increased by sweets and alcohol. In order to figure out VLDL take TG and divide it by 5 (TG/5), that’s your number for VLDL.
Add up HDL + LDL + VLDL and you get Total Cholesterol
TC = VLDL + LDL + HDL
What the heck do my cholesterol numbers mean? Let’s decode what are healthy and unhealthy numbers:
You can’t look at someone and know if his or her cholesterol numbers are too high or too low. This also means that even if you religiously go to spin class and can fit into your skinny jeans that YOU may still have high cholesterol.
Your goal should be for a Total Cholesterol (TC) of less than 200 mg/dL. Anything higher is rather undesirable and can increase your risk for heart disease almost twofold. The most desirable numbers for Triglyceride levels should be below 150 mg/dL, lower is better and less than 100 mg/dL is most optimal.
The preferred number for LDL is LESS than 130 mg/dL for someone who doesn’t have any risk factors for heart disease. If you have risk factors for heart disease then target levels for LDL should be below 100mg/dL.
HDL levels ABOVE 60mg/dL actually offer protection against heart disease. The higher the better!
This means: The higher the level of LDL cholesterol in your blood, the GREATER your chance is of getting heart disease. The higher the level of HDL cholesterol in your blood, the LOWER your chance of heart disease.
However, it is important to note that our cholesterol and triglyceride levels do not determine our entire risk for heart disease. There are many other risk factors that need to be considered such as family history, lifestyle and diet. The good news? You can control your risk and your cholesterol more than you may know!
How to Keep Your Health & Cholesterol in Check:
Controlling risk factors like smoking, managing and treating medical issues like high blood pressure and diabetes, adopting a healthy lifestyle, and eating a healthy diet, are the best methods in delaying heart disease. Be aware of what you’re eating! Put down the giant slabs of butter! Use olive or canola oil as salad dressing to lower fat content and eat whole grains as opposed to simple sugars and starches to lower triglyceride levels.
Plant sterols help lower LDL cholesterol, but unfortunately they’re often added into things like margarine or spreads. Instead, opt to eat foods with high soluble fibers like oats, barley, beans, lentils, citrus fruits or peas. These work like plant sterols but you can get them naturally from food. Also, get trans fat out of your diet, avoid processed foods and eat whole foods with essential omega-3 fatty acids.
Exercise! The heart is a muscle and needs to be used – hard and often! Need some inspiration – join into my #ProjectProof campaign http://www.askdoctorv.com/proofproject/
I hope these tips keep your heart happy and healthy.
XO
Dr. V