What is Cholesterol?

Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body’s cells. Cholesterol is an important part of a healthy body because it is needed in bodily functions such as producing cell membranes, hormones, Vitamin D and acids integral in the digestion of fats. But too much cholesterol in the blood is thought to be a major risk for coronary heart disease (which can lead to heart attack) and for stroke. Hypercholesterolemia is the medical term for high levels of blood cholesterol.

Where does Cholesterol come from?

Cholesterol comes from two sources: your body and food. Your liver and other cells in your body produce about 75% of your blood cholesterol. The other 25% comes from the foods you eat.

Much like fat, cholesterol can be separated by the types that are considered “bad” and types that are considered “good” for you.

Small packages, called lipoproteins, carry cholesterol through the bloodstream.  There are (2) kinds of these lipoproteins, Low-Density Lipoprotein (LDL), the “bad” cholesterol, and High-Density Lipoprotein (HDL), also known as the “good” cholesterol.

There are many new studies surrounding cholesterol and the impact of HDL/LDL cholesterol levels on the body. But there are some basic facts about cholesterol that are considered solid.  We discuss them here.

LDL Cholesterol

When too much LDL cholesterol is in the blood, it can build up along the walls of the arteries, narrowing or blocking blood flow.  These blockages can increase the risk of heart disease or stroke.

Factors that are thought to impact LDL cholesterol levels are:

• Unhealthy Lifestyle Habits
• Family History
• Other Medical Conditions/Medicines
• Age and/or Sex
• Race or Ethnicity

It used to be thought that just eating cholesterol-rich foods, like eggs, beef, shrimp or butter were the leading causes of higher levels of LDL cholesterol.  While it is true that they can impact blood cholesterol, other factors such as those factors noted above are more likely to impact your overall cholesterol levels and increase risk factors for heart disease and stroke.  If high blood cholesterol runs in your family, lifestyle modifications may not be enough to help lower your LDL blood cholesterol. Everyone is different, so work with your medical provider to find a treatment plan that’s best for you.

HDL Cholesterol

HDL cholesterol is known as the “good” cholesterol because a high level of it seems to protect against heart attack.  HDL carries cholesterol away from the arteries and through the liver where it is passed from the body. While you can’t get HDL cholesterol directly from foods, certain foods increase the amounts of HDL in the blood. These are foods such as whole grains, beans/legumes, avocado, almonds, olive oil, berries, fish, tomatoes and chia and flaxseeds.

Triglyceride levels are another important measure of heart health.  Triglycerides are a type of fat found in the blood. They store unused calories and provide the body with energy.  But high levels of triglycerides may contribute to the hardening of the arteries, which increases the risk of stroke or heart disease.  Triglyceride levels are often checked when cholesterol is checked, to provide a better overall picture of heart health. 

Desirable cholesterol numbers for adults

Total cholesterol Less than 200 mg/dL*

LDL “bad” cholesterol Less than 100 mg/dL

HDL “good” cholesterol Greater than or equal to 60 mg/dL

Triglycerides Less than 150 mg/dL

*Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood.

Impacting your Cholesterol Levels:

There are ways to help decrease levels of LDL cholesterol and increase HDL cholesterol (These also help in lowering triglycerides)

• Stop smoking
• Increase your overall exercise – both strength training, weight-bearing and aerobic/cardio
• Eat leaner proteins such as fish, chicken without skin and non-meat proteins such as legumes and beans.
• Eat more fresh fruits & vegetables, focusing on high fiber and deep colorful options.
• Increase the consumption of whole wheat and grains
• Cut out foods that are highly processed and contain trans fatty acids like donuts, cookies and fried foods
• Increase the monounsaturated fats such as olive oil and canola oil
• Work to achieve and maintain a safe weight