All about Cholesterol

The term “cholesterol” appears frequently in everyday life, potentially confusing the average American as much as it concerns them. The Nutrition Facts label of every food and drink mentions it, products advertise themselves as “low cholesterol” or “good for cholesterol,” and doctors encourage patients to have their blood tested regularly to check their cholesterol levels. But what exactly is cholesterol, and what does it mean for our health?

Take a look at the facts beyond the figures to help make sense of this significant health factor. Armed with this knowledge, you can take control of your body’s cholesterol levels and lead a healthier lifestyle.

What is cholesterol?

In a nutshell, cholesterol is a waxy, fatty compound that runs through your bloodstream. As unpleasant as that may sound, though, this substance does play a role in your body’s functions. For example, it is used to make steroid hormones like estrogen and testosterone. However, it is potentially harmful in excess, depending on the type: low-density lipoprotein (LDL) or high-density lipoprotein (HDL).

LDL is considered “bad cholesterol” because it builds plaque, or harmful, fatty deposits that can accumulate in the blood vessels, narrow arteries, and reduce blood flow to the heart. “These issues can lead to serious and potentially life-threatening emergencies such as heart attacks or strokes if left unmanaged,” says Dr. Joel Evans, chief of medical affairs at the Institute for Functional Medicine. Meanwhile, HDL is considered “good cholesterol” because it attaches to bad cholesterol and plaque in the bloodstream and transports it to the liver, where it is then flushed out of the body.

Where does it come from?

While your liver actually produces all the cholesterol your body needs, you obtain additional quantities from the foods you eat, specifically from fats. In general, your body needs fat to develop cells, grow tissues, and boost levels of other nutrients like vitamin D, making it a crucial element of your diet. Just like with cholesterol, though, there are “good” and “bad” fats, and the types and quantities you consume directly affect the balance of cholesterol in your blood.

Unsaturated fats
These healthy nutrients promote HDL cholesterol and can help prevent disease. They are derived from the natural oils in foods such as olives, nuts, seeds, and fish. Some of the best unsaturated fats to eat in moderation are omega-3 fatty acids, which are found in fish like salmon, sardines, and mackerel.

Saturated fats
Considered less healthy, the fats in this category are derived from red meat, high-fat dairy foods like cheese, and sweets like ice cream. Because saturated fats can raise LDL cholesterol, consume them sparingly and replace them with unsaturated ones as often as possible. For example, you could use olive oil rather than butter when sautéing vegetables.

Trans fats
As harmful as saturated fats may be, trans fats can cause even more damage—in fact, they have the double-negative effect of contributing to higher levels of LDL cholesterol while also reducing your HDL levels. Consequently, they are the only ones that researchers and physicians recommend eliminating from your diet entirely. Most trans fats are processed by solidifying hydrogen-infused vegetable oil and are incorporated into foods like potato chips and french fries as a preservative and flavor additive. However, trans fats can also form naturally in some meat and dairy foods.

It may be difficult to remember which fats to eat and which to avoid. As you review your dietary choices, try using this simple mnemonic device:

• Unsaturated fat = “U” need it
• Saturated fat = Small servings
• Trans fat = Terrible

Find your figure

It’s important for all adults to know their cholesterol levels, given this substance’s close connection to multiple cardiovascular diseases. According to the health-and-wellness website Everyday Health, a whopping 40 percent of Americans are living with high cholesterol, and many may not even be aware of their status. People with certain conditions, such as diabetes and kidney disease, need to be especially mindful of how they measure up.

To get tested, simply schedule a wellness exam with your primary care doctor and mention your cholesterol concerns. Your doctor will likely order a blood test known as a lipid panel, which will evaluate your blood for HDL and LDL cholesterol as well as triglycerides, another potentially harmful fat for your cardiovascular system.

According to Johns Hopkins Medicine, the average adult should fall into these ranges, measured in milligrams per deciliter (mg/dL):

• Total cholesterol: less than 200
• LDL cholesterol: less than 100
• HDL cholesterol: greater than 60

You may be concerned if your doctor reports that you fall outside these healthy ranges. (If you are told you have “high cholesterol,” this usually means you have too much LDL cholesterol, not enough HDL, or both.) However, there are several steps you can take to address your levels.

Leading a balanced lifestyle

While many serious health issues are difficult to control or are even beyond our control, cholesterol is comparatively manageable. “Reduce stress, exercise, drink water, sleep, get enough healthy protein, don’t eat a lot of fatty foods or high-fat dairy, and eat a lot of omega-3 foods,” Dr. Evans says. Note that most of these steps involve making dietary changes. You should also avoid smoking because tobacco products reduce HDL cholesterol.

In addition, you may be at greater risk of high cholesterol based on other factors, such as if you live a stressful lifestyle, have a family history of conditions like diabetes, or are at an advanced age. Regardless, by following the above recommendations, you can still take impactful steps to manage your cholesterol levels and, in turn, transform numerous aspects of your life.

*If you have any concerns about your cholesterol levels, talk to your doctor.