Cholesterol Awareness

If you’re concerned about your cholesterol, it’s great to gain as much education as possible on ways to control it. Our Orriant Health Coaches understand that high cholesterol affects over 65 million Americans, and because of this, they have the tools to help you balance your cholesterol numbers.

What Is Cholesterol?

Cholesterol is a fat that is naturally produced by the liver. It is needed to help form cell walls, absorb vitamins and create hormones. Excess amounts of cholesterol, however, are produced primarily when we over consume trans fats (found in processed foods) and saturated fats (found in high-fat animal products).

Reasons to Improve Cholesterol

The higher your cholesterol level, the greater your risk is of developing complications with your heart. Lowering cholesterol levels that are high can reduce the likelihood of having a heart attack or developing heart disease.

Risks of High Cholesterol

When excess cholesterol is produced, plaque begins to build up in the arteries. This prevents blood from flowing as freely as it should to the heart, brain, and other organs and can consequently trigger heart disease (which is a fancy word for several conditions that affect your heart and may lead to heart attacks and/or strokes).

Different Forms of Cholesterol

There are different types of cholesterol: the two most common forms to be aware of are the “good” and “bad” types of cholesterol.

LDL: LDL, short for low-density lipoprotein, is referred to as the “bad” cholesterol because it combines with other substances to clog the arteries. Diets high in trans and saturated fat tend to lead to a higher LDL reading. Consuming proper amounts of fiber found in fruits, vegetables, and whole grains may help lower your LDL. An optimum LDL score is less than 100.

HDL: High-density lipopotein, or HDL, is known as the “good” cholesterol because it breaks up bad levels of cholesterol in the arteries. An optimal HDL level is above 60. Regular aerobic exercise and the consumption of healthy fats found in fish, nuts, and olive oil may help boost HDL.

Total Cholesterol: Your total cholesterol is a sum of the HDL, LDL and VLDL (very low-density lipoprotein). A normal total cholesterol reading is less than 200 and ideal is less than 170. Achieving a healthy weight for your height, along with regular exercise and healthy eating habits can help keep your cholesterol levels in check.

Cholesterol Ratio: Your cholesterol ratio is found by dividing your total cholesterol by your HDL. For example a total cholesterol of 160 and an HDL of 40, would put your cholesterol ratio at 4 to 1. The American Heart Association states that a cholesterol ratio of 3.5:1 or lower is ideal.

Summary

For most people, limiting trans and saturated fat intake is what’s most important when it comes to keeping your cholesterol in check. Aim to keep your total intake of dietary cholesterol under 300 mg/day for healthy people and no more than 200 mg/day for those at risk of heart disease. Remember that regular exercise, consuming fish twice a week and consuming 25 grams of fiber per day for women and 35 grams for men can also help regulate blood cholesterol levels.