Heart disease is the leading cause of death in the United States and even worldwide. Medical professionals use the term heart disease to describe several conditions; however, many of these conditions relate to the buildup of plaque in the walls of arteries. In honor of National Cholesterol Education month, let’s discuss one of the largest factors to cardiovascular and brain health: Cholesterol.
High cholesterol is a major risk factor for heart disease and stroke. More than 100 million Americans, 20 years or older, have cholesterol levels above healthy levels: 200 mg/dL. Of that number, 35 million have levels of 240mg/dL or higher (Centers for Disease Control and Prevention).
The worst part about these statistics is that they’re preventable and even reversible. To put it simply, poor diets and sedentary lifestyles are killing us.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance found in all cells of the body and many foods. We do need it, as it’s necessary for the creation of vitamin D, hormones, and bile salts that break down carbs, fats, and proteins. Even your brain needs cholesterol because it helps create neurotransmitters like serotonin and dopamine. So what’s the problem? We know this answer well: Even your cholesterol needs balance.
HDL vs. LDL
There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). Lipoproteins are made of fat and proteins. Cholesterol moves through the body while inside lipoproteins. Both HDL and LDL cholesterols shuttle fats to and from cells. To say “good” and “bad” isn’t really a fair assessment. They are simply two different sizes: high-density and low-density.
HDL (High-Density Lipoprotein): the “good cholesterol” is larger particles that transport cholesterol from bodily tissue to the liver to be expelled from the body or reused. HDL helps rid the body of excess cholesterol so it’s less likely to end up in the arteries.
LDL (Low-Density Lipoprotein): the “bad cholesterol” is smaller particles that take cholesterol to the arteries, where it could collect in the artery walls if there is too much of it. Too much cholesterol in the arteries may lead to a buildup of plaque known as atherosclerosis. This can increase the risk of blood clots in the arteries. If a blood clot breaks away and blocks an artery in the heart or brain, this might result in a stroke or heart attack.
Tips to Balance Cholesterol
First, Calm Down!
Stress is a major factor in high cholesterol. There are several ways to calm your nerves like yoga, meditation, breathing techniques, and therapy. You should be doing one or most of these practices daily.
Essential Oils for Cholesterol and Stress:
Lavender essential oil can lower cholesterol levels because it decreases emotional stress. Cypress oil can lower cholesterol because it improves circulation and rosemary oil can reduce cholesterol because of its antioxidant properties and it is cardio supportive.
Supplements that Support Cholesterol:
- Bergamot: Reduces cholesterol levels; supports cardiovascular health; maintains healthy arteries; and metabolizes fat
- Fish Oil: Decreases risk of heart disease and stroke; lowers levels of triglycerides or fats in the blood
Avoid (increase LDL and lower HDL):
There are many surprising foods that contain cholesterol. The good news is that many of them can be consumed in moderation. Foods like chicken, fish, and full-fat cheeses are fine. Life is about balance. On the other hand, you need to leave the food that causes weight gain and inflammation at the store. Those foods only increase LDL and lower HDL. Here are just a few of the common foods that do the most damage:
- Chips and other processed/packaged foods
- Oils loaded with trans fats (canola, vegetable, and soy)
- Sugary treats like cookies and candy
- Alcohol
- Bacon and other processed meats, like sausage, bologna, salami, and hot dogs
- Milk and other conventional dairy products
- Refined grains and carbohydrates like bread, tortillas, bagels, and pasta.
Eat (foods that increase HDL and lower LDL):
- Organic grass-fed beef, for its lower levels of unhealthy fats and higher levels of omega-3 fatty acids.
- Organic dark chocolate (limited!) has shown to lower cholesterol in clinical trials. Again, all good things come with BALANCE.
- A glass of organic red wine (limited!) has shown to lower stress and therefore lower LDL levels. You know what I’m going to say: BALANCE.
The Egg Debate:
They’re bad for you—no, wait! They’re good. Listen, there are plenty of health benefits that come from eating eggs. Don’t stop. Yes, a majority of dietary cholesterol in the U.S. comes from eggs. However, research shows that eggs have very little effect on LDL (bad) levels. They might even increase HDL (good) levels. And don’t skip out on those yolks! Egg yolks are among the most concentrated sources of choline, which is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
Move!
A sedentary lifestyle is a huge risk for heart disease. Protect your heart and get involved in a daily, light to medium intensity aerobic practice. This ranges from a nice walk every day to a light jog. It could be daily yoga or a good bike ride. You know what your body can and cannot handle. Start where you can. Get off the couch and move.
Still Unsure? Get Checked!
Adults 20 years and older should have their cholesterol checked at least every five years. A simple blood test called a lipoprotein profile can measure total cholesterol levels: LDL, HDL, and triglycerides. This is what Conventional Medicine uses to assess levels:
Total Cholesterol:
- Below 200 mg/dL — Desirable
- 200–239 mg/dL — Borderline high
- 240 mg/dL and above — High
LDL Ranges (Low-Density Lipoprotein, “Bad Cholesterol”)
- Below 70 mg/dL — Ideal for people at very high risk of heart disease
- Below 100 mg/dL — Ideal for people at risk of heart disease
- 100–129 mg/dL — Near ideal
- 130–159 mg/dL — Borderline high
- 160–189 mg/dL — High
- 190 mg/dL and above — Very high
HDL Ranges (High-Density Lipoprotein, “Good Cholesterol”)
- Below 40 mg/dL (men); below 50 mg/dL (women) — Poor
- 50–59 mg/dL — Better
- 60 mg/dL and above — Best
Triglycerides
- Below 150 mg/dL — Desirable
- 150–199 mg/dL — Borderline high
- 200–499 mg/dL — High
- 500 mg/dL and above — Very high
Final Thoughts
There’s a reason cholesterol is so problematic and that’s really because there aren’t any outward signs. An unhealthy lifestyle is a cause enough to have your cholesterol checked regularly. When left unresolved, high cholesterol can and usually does increase your risk for heart disease and stroke, while cholesterol that is too low will affect brain function.
If you have concerns, the cardiology team at The Medical Group of South Florida can help and run test to point you in the right direction.
To book an appointment for Cardiology, call 561.622.6111 or schedule online here: https://mgsfl.com/book-an-appointment/