Cholesterol is a concern for many people. It is linked to heart disease and a target for many drugs. There are some options to consider for reducing cholesterol beyond and before medication. Simple lifestyle changes can reduce LDL (bad cholesterol) and increase HDL (good cholesterol). Good and bad cholesterol are also misleading terms as both are essential but 'bad cholesterol' is thought to damage arteries through oxidation. It is important to understand the functions of cholesterol. Our bodies produce 75% of our total cholesterol and the other 25% comes from diet. Many hormones and enzymes are synthesized from cholesterol including: CoEnzyme Q10, vitamin D, Aldosterone, Cortisol, Testosterone, Progesterone and Estrogen. Cholesterol is essential for cell membrane health, helping maintain fluidity and strength in every cell. The function of cholesterol that concerns heart disease is lipid(fat) transport in a lipoprotein. Oil and water don't mix, so your body has to transport fat to cells through blood in an emulsified form, the lipoprotein. Cholesterol is attached to fat in the lipoprotein in several forms including HDL and LDL.
One of the many benefits of exercise includes reducing LDL cholesterol levels. Having a higher HDL to LDL level is linked to lower levels of heart disease. Exercise is thought to help the liver excrete LDL through the gallbladder and also convert LDL into HDL. Research suggests that high intensity exercise is more beneficial to positively change cholesterol levels. A great way to get a burst of high intensity exercise is take the stairs instead of the elevator.
Diet can help cholesterol levels as well, but what to eat can often be misleading. Cholesterol, saturated fats, trans fats, sugar and alcohol are things that deserve your attention. Cholesterol is only found in animal products as plants do not need it for their rigid cell walls. Cholesterol on labels can be misleading because it is not shown to directly influence blood cholesterol levels to a large degree. Your body can slow down its own production if necessary and blood cholesterol that we normally pay attention to is a large complex protein, fat and cholesterol compound that isn't immediately effected by ingestion of pure cholesterol. About 25-33% of the population has difficulty slowing down body production and are susceptible to high cholesterol if diet isn't well maintained. Trans fats have a negative impact on many aspects of health and are best avoided completely. Saturated fats used to be the bad guy, but now there is conflicting research on whether they lead to heart disease, so it is best to limit these but not completely avoid them. Unsaturated fats are the good fats like Omega 3 and 6, they are found in fish, nuts, seeds and vegetable oils. Diets high in refined sugar and alcohol can lead to LDL oxidation, which can damage arteries and lead to cardiovascular disease. Limiting refined sugar and alcohol along with quitting smoking are very positive steps for cardiovascular health.
Liver health is also important for cholesterol levels. Your liver processes sugar, alcohol, drugs (including prescription and over the counter) toxins and many vitamins and minerals. The more you stress your liver the less it can maintain proper cholesterol levels. If you are taking medication it would be a good idea to limit refined sugar and alcohol intake.
Cholesterol is a complex and necessary system in your body that can do damage if it gets out of control. Exercise, diet and limiting stress on your liver can keep cholesterol in check. It is important to get your levels checked in your 20's if you have a family history of heart disease otherwise after the age of 35.
Dr. Nelson
One of the many benefits of exercise includes reducing LDL cholesterol levels. Having a higher HDL to LDL level is linked to lower levels of heart disease. Exercise is thought to help the liver excrete LDL through the gallbladder and also convert LDL into HDL. Research suggests that high intensity exercise is more beneficial to positively change cholesterol levels. A great way to get a burst of high intensity exercise is take the stairs instead of the elevator.
Diet can help cholesterol levels as well, but what to eat can often be misleading. Cholesterol, saturated fats, trans fats, sugar and alcohol are things that deserve your attention. Cholesterol is only found in animal products as plants do not need it for their rigid cell walls. Cholesterol on labels can be misleading because it is not shown to directly influence blood cholesterol levels to a large degree. Your body can slow down its own production if necessary and blood cholesterol that we normally pay attention to is a large complex protein, fat and cholesterol compound that isn't immediately effected by ingestion of pure cholesterol. About 25-33% of the population has difficulty slowing down body production and are susceptible to high cholesterol if diet isn't well maintained. Trans fats have a negative impact on many aspects of health and are best avoided completely. Saturated fats used to be the bad guy, but now there is conflicting research on whether they lead to heart disease, so it is best to limit these but not completely avoid them. Unsaturated fats are the good fats like Omega 3 and 6, they are found in fish, nuts, seeds and vegetable oils. Diets high in refined sugar and alcohol can lead to LDL oxidation, which can damage arteries and lead to cardiovascular disease. Limiting refined sugar and alcohol along with quitting smoking are very positive steps for cardiovascular health.
Liver health is also important for cholesterol levels. Your liver processes sugar, alcohol, drugs (including prescription and over the counter) toxins and many vitamins and minerals. The more you stress your liver the less it can maintain proper cholesterol levels. If you are taking medication it would be a good idea to limit refined sugar and alcohol intake.
Cholesterol is a complex and necessary system in your body that can do damage if it gets out of control. Exercise, diet and limiting stress on your liver can keep cholesterol in check. It is important to get your levels checked in your 20's if you have a family history of heart disease otherwise after the age of 35.
Dr. Nelson
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