How to Lower LDL Cholesterol and Prevent Atherosclerosis As Part of Your Fitness Journey

Why We Need Cholesterol

 

Our bodies need cholesterol to create cells and perform other functions. So, our body produces 75 to 80% of the cholesterol we need, and the other 20 to 25% comes from the foods we eat[1].

 

The main components of a cholesterol test are:

HDL (good cholesterol),

LDL (bad cholesterol) and

triglycerides.

 

LDL Cholesterol and Heart Disease

 

High cholesterol typically leads to heart disease when LDL combines with other substances in the blood and forms plaque. That plaque can deposit in the arteries and cause the arteries to narrow which restricts the blood flow, especially over time (atherosclerosis). You could see how that would be a problem.

 

Another way is LDL (bad cholesterol) can deposit into the lining of the artery itself which could cause inflammation. That could actually promote plaque buildup and eventually promote the break off of some of that plaque, which would create a clot. That clot could lead to a heart attack. It could also lead to a stroke or peripheral artery disease.

 

You can’t feel it happening in your body, which is why it’s so important to know upfront. This can take years and years to develop. It could take decades for something like this to actually occur.

At iHeart Fitness, we firmly believe that a heart attack should never be this first sign of heart trouble.

 

Unfortunately, for millions of people, that’s exactly how they find out that there’s anything wrong. That contributes, I think, to the fact that heart disease is the #1cause of death in the United States[2].

 

 

The good news is – it’s preventable. Most forms of heart disease are preventable, and it starts by doing a couple of things.

 

Why You Need to Know Your Numbers

 

Number one, you have to know your numbers. Normal cholesterol test results are good, but specific cholesterol test results are golden. When you see your HDL, LDL and triglyceride levels yourself, you can detect red flags. That type of awareness is very empowering.

 

Also, it will help you identify trends over time so you can see for yourself if your HDL (good cholesterol) is trending up like it should, and the LDL and triglycerides are lowering.

 

One thing to keep in mind is just because your total cholesterol is normal, it doesn’t mean the HDL, LDL and triglyceride levels are normal too. It is entirely possible to have a normal total cholesterol and have high LDL (bad cholesterol).

 

The bad cholesterol wouldn’t necessarily be through the roof, but it would not be in that optimal range.

 

The second thing you can do to help prevent heart disease is to have a plan that includes raising your HDL (good cholesterol), lowering your bad cholesterol or LDL and lowering your triglycerides.

 

How to Lower Cholesterol

Mark Twain quote related to how to lower cholesterol. | High LDL cholesterol could lead to conditions like heart attack, stroke or peripheral artery disease. This article explains the relationship between high LDL cholesterol and heart disease, and lays the foundation teaching you why you should know your numbers, and how to lower cholesterol and atherosclerosis as part of your complete fitness journey.

A quote by Mark Twain, says Most problems cannot be solved using the same thinking that created them.’ When you apply that logic to eating, which the 20 to 25% we can control, you’d have to come up with, ‘If eating the way I eat right now has caused where I am right now, which is high cholesterol, then continuing to eat the way I eat is probably not going to solve the problem.’

 

The best place to start is right where you are. Take a look at the foods you eat, and look for opportunities to make healthier substitutions. HDL helps remove LDL from your blood. Look for foods that raise your HDL, and replace saturated fats with unsaturated fats.

 

Exercise helps raise your HDL too. Try to get at least 150 minutes of moderate intensity exercise per week.

 

References:

[1] Cholesterol Overview: LDL, HDL, Triglycerides, What Cholesterol Levels Mean. (2018, March 6). Retrieved February 3, 2020, from https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview


[2] Heart Disease Facts. (2020, June 22). Retrieved July 18, 2020, from https://www.cdc.gov/heartdisease/facts.htm

 

Cholesterol: The Good, the Bad and the Ugly

What Is Cholesterol?

Cholesterol is a waxy substance naturally produced in our bodies, and taken into our bodies in some of the foods we eat.[1].  The liver produces about 75% of the cholesterol, [2]  and the other 25% comes from the foods we eat. If most of the cholesterol is produced in our bodies, how could it possibly be bad?

The Good, the Bad and the Ugly

We hear a lot about cholesterol as a whole, but it’s important to understand the smaller parts that make up that number.  Cholesterol is broken down into three main parts – HDL, LDL and triglycerides.

HDL

HDL (high-density lipoprotein) is the good cholesterol. It helps remove bad cholesterol from the body, which helps keep plaque from building up in the arteries. Up to 33% of the cholesterol is carried via HDL.[2]

The desirable range for HDL is above 40 mg/dL (1 mmol/L) in men; and

The desirable range for HDL is above 50 mg/dL (1.3 mmol/L) in women.[4]

LDL

On the other hand, we have LDL (low-density lipoprotein). This protein can combine with other substances to clog the arteries, thus the name bad cholesterol. This can cause the arteries to narrow and become more rigid, a condition known as atherosclerosis. The majority of the body’s cholesterol travels this route.  

The desirable range for LDL is below 130 mg/dL  (3.4 mmol/L). [4]

Triglycerides

Here’s the ugly truth about triglycerides. They’re a combination of extra calories, glucose (sugar) and alcohol that the body has converted and stores in fat cells. In fact, triglycerides are the most common type of fat in the body[3]. According to James Beckerman, MD, a triglyceride level of 150 or more “puts you at risk for metabolic syndrome, which is linked to heart disease and diabetes.” [1]

The desirable range for triglycerides is below 150 mg/dL (1.7 mmol/L).[2]

Total cholesterol

When you bring HDL, LDL and triglyceride levels together, you get the overall number you may hear when you get your results – your total cholesterol.

Here’s a quick look at how you can calculate your total cholesterol if you know the individual component levels. We’ll use the numbers from my past lipid panel.

HDL                70

LDL                 94

Triglycerides 40       

TOTAL            172

Formula: HDL + LDL + (triglycerides ÷ 5) = total cholesterol

                             70 + 94 + (40 ÷ 5) = 172

                             70 + 94 + (8) = 172

The desirable range is below 200 mg/dL (5.2 mmol/L).

The borderline high range is 200-239 mg/dL (5.2-6.2 mmol/L).

The high range is 240 ml/dL (6.2 mmol/L)

Factors That Can Affect Your Cholesterol

There are several factors that can increase your risk for high cholesterol. Although they’re divided into two categories, you still need to be aware of all factors.

Factors You Can’t Control

  • Heredity – Unfortunately, a propensity for high cholesterol can be passed down from generation to generation. That’s why it’s important to check with parents, grandparents, etc. to find out if they have had any cholesterol or heart-related issues.
  • Age – Cholesterol levels tend to rise as we age
  • Gender – Men tend to have higher cholesterol than women. HDL (good cholesterol) tends to be higher in women during childbearing years, and declines during menopause. According to James Beckermann, MD, “after age 55, a woman’s risk of developing high cholesterol begins to climb.”[2]

Factors You Can Control

  • Eating habits – Eating high amounts of trans and saturated fats can lead to elevated LDL levels (bad cholesterol)
  • Activity levels – Activity increases HDL (good cholesterol), while inactivity increases LDL (bad cholesterol)
  • Smoking – Tobacco products decrease HDL (good cholesterol), and increase LDL (bad cholesterol)
  • Weight – Overweight and obese individuals are at greater risk
  • Medications – Side effects of some medications actually increase cholesterol levels

High Cholesterol and Cardiovascular Disease

While higher cholesterol levels can lead to an increased risk of cardiovascular disease, cholesterol alone isn’t the only factor. Your health care professional will considered other factors in order to get a complete picture of your risk. Some additional factors include:

  • Family history – family members who suffered a heart attack or stroke before 55 years old
  • Sex – Men run a higher risk than women
  • Ethnicity – Certain races are inherently at higher risk than others
  • Diabetes – Type 2 diabetes increases the risk
  • High blood pressure – Places extra strain on the blood vessels and heart
  • Smoking – Cigarette smoking increases the risk

Speaking with your health care professional is always best. If you’d like to get an idea of your cardiovascular risk now, check out the American Heart Association’s Check. Change. Control. Calculator. https://ccccalculator.ccctracker.com/

Summing it up:

Normal cholesterol levels are good, but there’s no substitute for knowing your individual numbers, and understanding what they mean. Get the breakdown of the individual components from your health care professional.

  • HDL (good cholesterol)
  • LDL (bad cholesterol)
  • Triglycerides
  • Total cholesterol

If they don’t offer the numbers, ask. You have the right to know. After all, your life could depend on it.

Several factors can affect your cholesterol level. High cholesterol levels, along with other factors, can increase your risk of cardiovascular disease. Understand these factors and make lifestyle changes to reduce the likelihood of a cardiac event.

Be informed. Be intentional. Be in good health.

References:

[1] Gordon, B. (n.d.). What is Cholesterol? Retrieved February 12, 2020, from https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/what-is-cholesterol

[2] Cholesterol Overview: LDL, HDL, Triglycerides, What Cholesterol Levels Mean. (2018, March 6). Retrieved February 3, 2020, from https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview

[3] HDL (Good), LDL (Bad) Cholesterol and Triglycerides. (2017, April 30). Retrieved from https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides

[4] High cholesterol: Overview. (2017, September 7). Retrieved February 20, 2020, from https://www.ncbi.nlm.nih.gov/books/NBK279318/

[5] High cholesterol: Overview. (2017, September 7). Retrieved February 20, 2020, from https://www.ncbi.nlm.nih.gov/books/NBK279318/

How Knowing Your Numbers Could Save Your Life: Cholesterol

Have you ever gotten test results back from your doctor and all he tells you is that it’s normal? Of course you’re going to be happy to hear the good news, but what exactly does ‘normal’ mean for you? The desirable range for total cholesterol is anything less than 200 mg/dl. So normal could be 50, 150 or 199. Yes, 199 is normal, but has your cholesterol continued to rise over the years?

Even if your cholesterol level is 199 the first time it’s ever tested, walking away armed only knowing that it’s normal could put you at a disadvantage. The key to preventing most forms of heart disease is to know what cause it, and implementing a strategy to defeat it.

Total cholesterol is made up of three main parts: HDL (good cholesterol), LDL (bad cholesterol) and triglycerides. Ideally, your HDL should be high, and your LDL and triglycerides should be low. High LDL and high triglyceride levels could be red flags for your heart. So how do you know if you’re hitting those goals if all you know is your total?

What Is Cholesterol?

Cholesterol is a waxy substance found in many foods, as well as in our bodies[1]. Although cholesterol usually gets a bad wrap, our bodies actually need cholesterol for cell membrane and key hormone production. Cholesterol is also plays a role in digesting and absorbing fat, as well as absorbing vitamin D[2].

Because the body relies on cholesterol, the liver produces about 75% of the cholesterol in our bodies. [3] The other 25% of the cholesterol comes from the foods we eat.

If Cholesterol is Good, How Can It Lead to Heart Disease?

Too much cholesterol can cause a build-up in the walls of the arteries, which can restrict or completely block blood flow. This can definitely cause a domino effect. Restricted blood flow also means less oxygen being carried throughout the body, including to your heart. Inadequate blood and oxygen to your heart could cause chest pains. No blood or oxygen to your heart leads to a heart attack.

 High Cholesterol and Cardiovascular Disease

While higher cholesterol levels can lead to an increased risk of cardiovascular disease, cholesterol alone isn’t the only factor. Your health care professional will considered other factors in order to get a complete picture of your risk. Some additional factors include:

  • Family history – family members who suffered a heart attack or stroke before 55 years old
  • Sex – Men run a higher risk than women
  • Ethnicity – Certain races are inherently at higher risk than others
  • Diabetes – Type 2 diabetes increases the risk
  • High blood pressure – Places extra strain on the blood vessels and heart
  • Smoking – Cigarette smoking increases the risk

 Speaking with your health care professional is always best. If you’d like to get an idea of your cardiovascular risk now, check out the American Heart Association’s Check. Change. Control. Calculator. https://ccccalculator.ccctracker.com/

 I’ve Made Several Lifestyle Changes, But My Cholesterol is Still High

This is a very unfortunate situation many people face. If you haven’t already, you should strongly consider checking with a medical professional. Your doctor will have information on steps to take to get your cholesterol under control, which may include prescribing a medication called a statin

Summing it up:

While having normal cholesterol levels are good, there’s no substitute for knowing your numbers. Make sure you get the following individual numbers from your health care professional:

  • HDL (good cholesterol)
  • LDL (bad cholesterol)
  • Triglycerides
  • Total cholesterol


Several factors can affect your cholesterol level. High cholesterol levels, along with other factors, can increase your risk of cardiovascular disease. Understand these factors and make lifestyle changes to reduce the likelihood of a cardiac event.

Be informed. Be intentional. Be in good health.

References:

[1] Gordon, B. (n.d.). What is Cholesterol? Retrieved February 12, 2020, from https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/what-is-cholesterol

[2] Harvard Health Publishing. (n.d.). Cholesterol. Retrieved February 12, 2020, from https://www.health.harvard.edu/topics/cholesterol

[3] Cholesterol Overview: LDL, HDL, Triglycerides, What Cholesterol Levels Mean. (2018, March 6). Retrieved February 3, 2020, from https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview