Cholesterol Myths – All Cholesterol is not created equal (the struggle between good and bad cholesterol)
A lot of folks always think that cholesterol is not good, however you can actually classify it into two types. LDL and HDL are the two types – the bad one and the good one. Many of the “bad” symptoms associated with high cholesterol such as plaque build-up in your artery, are commonly associated with elevated levels of LDL cholesterol. This usually results in narrow arterial openings, which will ultimately mean a decrease in end organ perfusion (flow of blood). The benefit of HDL cholesterol (the good one) lies in its ability to decrease LDL cholesterol levels and effectively mitigate the overall effect of increased triglycerides and fatty acids.
While its easy to blame dietary cholesterol (mmmm…shrimp) for your increased serum cholesterol, in reality it’s the overall levels and consumption of saturated and trans fats (named based on their molecular structure and resultant difficulty your body has on breaking these down), free fatty acids and HDL/LDL cholesterol that conspire to elevate the levels of LDL cholesterol. Focus on eating healthy, fibrous foods and exercise often, and you can easily keep your LDL cholesterol levels down.
The Meaning of Numbers in your Cholesterol Panel results
Adults should see to it that they have their cholesterol checked every at least 5 years. People with increased cholesterol should have this done more often. Four results are typically given to you, which will show the levels for your LDL cholesterol, Triglycerides, total cholesterol and HDL cholesterol. Should you find your cholesterol levels over or even under the normal range, you need to diet and exercise as a result.
Total Cholesterol – less than 200 mg/dL (5.2 mmol/L)
LDL Cholesterol – less than 100 mg/dL (2.6 mmol/L)
HDL Cholesterol – greater than 40 mg/dL (1.0 mmol/L)
Triglycerides – less than 150 mg/dL (1.7 mmol/L)
Vitamin E and Heart Protection
Vitamin E, an important vitamin, is sourced in vegetable oils, nuts and leafy vegetables. Vitamin E can decrease your heart disease risk, but it will not prevent a heart attack.
Lowering Cholesterol with these Five Foods
1. Oatmeal and Oat Bran: These contain a high amount of soluble fiber, which can lower LDL.
2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.
3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.
4. Plant Sterols: This is found in foods like margarine, salad dressing, orange juice, and functional cookies. 2 grams per day will lower your LDL by 10-15%.
5. Soy: This popular meat replacement can lower LDL by up to 3%.
Health Benefits of Plant Sterols
Plant sterols can be found in foods such as Benecol Spread, granola bars, VitaTops Muffin Tops and fat free milk. To help your heart, you should eat a lot of plant sterols-packed food and stop eating foods with saturated fat. You should know that this does not balance out a diet rich in saturated fats. To be in control of your cholesterol, you should still eat healthy and exercise often.
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