Understanding Cholesterol. As easy as 1-2-3.

Photo credit:  The Eating Academy

Our bodies (our livers, actually) produce cholesterol because we need it to function properly.  Some of cholesterol’s responsibilites:

1. It aids in tissue and hormone formation
2. It protects your nerves
3. It helps with digestion (WebMD)

When tested, our cholesterol results are:.

1. HDL (high density lipoprotein) – the good or “happy”
2. LDL (low density lipoprotein) – the bad or “lousy, lazy, or lethal*” one
3. Triglycerides (extra calories transported to our fat cells via our blood)  (AHA)

What numbers do we want to see?  Generally speaking:
HDL cholesterol at least 40 mg/dL, optimally higher than 60 mg/dL.
LDL cholesterol under 100 mg/dL. (WebMD)
Triglycerides under 150 mg/dL
A ratio between 3.5:1 and 5:1 (Calculated:  Total cholesterol (including triglycerides)/HDL (Mayo Clinic)

*The “L” words are only to help us remember which is which.  The LDL takes the cholesterol throughout our body.  It is much needed.  If there is too much, though, it can be deposited on the walls of our arteries, and that’s when our health problems begin which is why it was termed “bad.”  HDL, on the other hand, removes the excess cholesterol from our bloodstream and protects our arteries from the excess. This is why the ratio is so important.  Our bodies produce cholesterol from any type of food – carbohydrates, fats, or proteins.  (Harvard)  

It’s not just genetics, though.  What we eat definitely affects our cholesterol numbers.  Many of us have been eating “low-fat” for a long time in an attempt to be healthier.  Unfortunately, carbohydrates (and especially added sugars) are impacting our cardiovascular health tremendously.  A study on sugar and cholesterol:

“In this study, there was a statistically significant correlation between dietary added sugars and blood lipid levels among US adults… our data support dietary guidelines that target a reduction in consumption of added sugar.”  (Jama)  

One of the theories is that because sugar is inflammatory (unfortunately I can attest to this fact), it can damage the artery walls, giving cholesterol in our blood a rough surface to stick to.  (Dr. Aieta and others.)

So, what do we do if our numbers are too high?  First and foremost, we need to consult our doctor.  But if we want to make positive changes for prevention, it is very simple.  The same habits that increase the HDL also decrease the LDL and triglycerides:

The first steps in treatment to lower triglyceride levels include eating a healthy diet, achieving and maintaining a healthy weight, and aerobic exercise on a regular basis. A diet low not only in fats, but also sugars; simple carbohydrates (the white stuff….potatoes, pasta, bread); and alcohol helps lower triglyceride levels.  (Cleveland Clinic)

Again, it boils down to a healthy lifestyle of balance and moderation of the “bad” things.  Move more, eat less processed and sugar-added food products, drink less alcohol…  As we make some lifestyle changes (baby steps, one thing at a time), we begin to feel better, our quality of life increases, and we don’t have to worry about cholesterol, diabetes, or the myriad of lifestyle diseases that are robbing us of our health and our wealth.  One day at a time, one choice at a time.  What will you do differently today?