What is cholesterol?
Cholesterol is a type of fat that has good and bad effects on your body. It is used to make hormones and nerve cells. However, when your body has too much cholesterol, the excess is deposited on the inside of blood vessel walls (called plaque). This blocks the passage of blood and can lead to heart attacks and strokes. Most of the cholesterol in your body is made by your liver from the food you eat.
Lets break down the components of cholesterol:
HDL (high-density lipoproteins) clean artery walls and remove excess cholesterol from the body. This is what is commonly referred to as “good cholesterol” (think of “H” for healthy cholesterol).
LDL (low-density lipoproteins) leave fatty deposits behind on your arterial walls contributing to heart disease (think of “L” for lousy cholesterol).
Triglycerides are a form of fat that the body makes from sugar, alcohol, and excess calories. It is carried through the bloodstream by your LDL to be stored in tissues (that spare tire is a prime example). Most of the body’s fat tissue is in the form of triglycerides, stored for use as energy.
What should my cholesterol levels be?
Cholesterol is checked with a fasting blood draw. “Fasting” means nothing to eat for 12 hours before the blood draw (don’t fast longer than 14 hours) and no alcohol for 72 hours before. Always drink plenty of water, though.
- Total cholesterol should be below 200
- HDL should be 40-60 to help lower your risk for heart disease
- LDL should be below 100 ideally…if you have diabetes, it is especially important to control LDL
- Triglycerides should be below 150
How can I control my cholesterol?
There are a few very effective things you can do to keep your cholesterol at healthy levels.
- Limit the amount of fat and cholesterol in your diet. Nuts and high fiber foods (especially fresh fruits and vegetables) are excellent cholesterol controllers. Eating nuts raises your HDL levels and fiber will help lower LDL levels.
- Exercise! Just 30 minutes of moderate aerobic exercise daily will work wonders in your body. It keeps your weight down, decreases LDL levles, increases HDL levels and is a great stress reliever.
- Stop smoking! Smoking increases your risk of heart disease because it lowers HDL levels.
Ask your provider if you have any other questions or concerns about cholesterol.