What is cholesterol?

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What is cholesterol?
 
It is a soft, fat-like substance found in the body. Cholesterol comes from two sources
–        Food we eat
–        Made in your liver
 

 
 
Cholesterol is important for biological processes in the body
–        Cell membranes
–        Body tissues
–        Hormones
 
So we do need cholesterol. What we don’t need, is it in excess.
 
 
Have you ever looked at your own cholesterol results? Do you know what parts are considered good cholesterol and which are bad? If not, read on.
 
 
Total cholesterol level

•  Contains all components of cholesterol
• Cholesterol doesn’t dissolve in blood
• Attaches to lipoproteins

             LDL: low density (mostly cholesterol)
             HDL: high density (mostly protein)
 
Everyone’s goal should be to have a total cholesterol less than 200
 
 
High density lipoproteins

•  HDL: Healthy cholesterol
• Really has very little cholesterol in it
• It actually carries the bad cholesterol out
• A level greater than 40 is a must
• The higher the better
• Tips to raise your HDL:
•         Exercise
•         Wine, grapes
•         Cocoa
•         Niacin

 
 
Low density Lipoprotiens

• LDL: Lousy cholesterol
• Almost all cholesterol
• Builds up and attaches to the arteries
• A level less than 130 if you have any risk factor
• If you are at high risk, a level less than 100 is your goal (less than 70 even better)
• Tips to lower your LDL:
•         Diet changes, sugar control
•         Weight loss, exercise
•         Statins, niacin, fibrates
•         Bile acid sequestrant, zetia

 
 
Triglycerides

• Another form of bad cholesterol
• The visible fat on chicken or steak, is triglyceride
• Extra calories stored as triglycerides in fat cell
• Inverse with good cholesterol: if your triglycerides are high, your HDL will be low
• Goal is less than 150
• Tips to lower your triglycerides:
•         Decrease saturated fat and sweets
•         Increase fish, fish oil, flax seed
•         Niacin, fibrate

 
 
 
 
  
So be heart smart and read your food labels.
 
Eat less saturated fat, avoid trans fat
–        Less than 7% of daily calories
–        Use plant stanol/sterol spreads (benecol, take control)
Eat less cholesterol
–        Less than 200 mg per day if you have high cholesterol
–        ALL ANIMAL PRODUCTS HAVE CHOLESTEROL
Eat more fiber
–        20-30 grams daily
Lose weight if you are overweight
–        Reduce caloric intake
–        Increase your activity
 
 
 

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