Cholesterol
Growing up, I constantly heard phrases that framed cholesterol in a negative light: “my cholesterol is too high” and “don’t eat too much of this because of the cholesterol.” So imagine my surprise when I learned that my high levels of cholesterol was actually a good thing! Well, partially at least. In reality, the issue is far more complex; there are two types of cholesterol, high-density lipoprotein (HDL), the “good” type, and low-density lipoprotein (LDL), the “bad” type.
HDL and LDL Cholesterol:
Cholesterol is a type of lipid, or fat, important for many bodily functions, including building the structure of cell membranes, aiding vitamin D synthesis, and producing various hormones. Low-density lipoproteins are lipid-proteins that carry fats throughout the bloodstream. They are the primary form of cholesterol. While not inherently bad, the liver typically produces enough cholesterol to support body functions, making it more susceptible to reaching excessive levels. On the other hand, high-density lipoproteins absorb and remove cholesterol in the blood and return it to the liver, where it is then discarded as waste from the body. Having high levels of HDL cholesterol helps prevent buildup of LDL cholesterol.
Ideal cholesterol levels (Will vary based on a variety of factors)
High Cholesterol:
Having high levels of LDL cholesterol can lead to plaque buildup within the arteries. These fatty deposits can prevent proper blood flow and result in blood clots, increasing the risk of heart diseases, attacks, and strokes. There are no symptoms for high cholesterol and can only be detected through blood tests. However, some factors that may contribute to high cholesterol include diet, genetics, body weight, age, certain medication and medical conditions, usage of tobacco, and gender.
Effects of high cholesterol
Eating to Lower Cholesterol:
While diet only contributes to around 20 to 30% of cholesterol levels in blood, making certain food choices can help lower or maintain low LDL cholesterol levels. For example, it would be beneficial to eat more soluble fiber, as it binds with cholesterol and removes it from the body through waste products, as well as polyunsaturated fats, which directly lower LDL, and phytosterols, which block cholesterol absorption. Additionally, one should limit intake of saturated and trans fats, as they can raise LDL levels. In fact, trans fats actually also lower HDL (good) cholesterol levels and have no known nutritional benefits.
Some food suggestions include:
Oats: Source of soluble fiber
Nuts: Source of polyunsaturated fats and phytosterols
Brown Rice and other Whole Grains: Source of soluble fiber
Beans and Lentils: Source of soluble fiber
Fruits and Vegetables: Source of soluble fiber, phytosterols,
Opt for Egg Whites: While a large egg yolk may contain around 186 mg of cholesterol, very little is found in the egg whites.
Opt for Vegetable Oils (Canola, Olive, Sunflower) instead of Fats (Butter, Lard, Shortening): Source of Phytosterols, reduce consumption of trans fats
Limit Fried and Fast Food: Source of Trans/Saturated Fats
Processed/Fatty Cuts of Meat or Dairy Products: Source of Saturated Fats
Boosting HDL (Good) Cholesterol:
Genetics undoubtedly plays a big role in HDL levels, but lifestyle changes, especially increased physical activity, can help raise HDL levels. Medicines can also be used to boost these levels, but are not preferred, as some clinical trials have shown that it is not as beneficial to reducing risk of heart disease and stroke.
If there’s one takeaway from life, it’s that balance is key! Cholesterol, both LDL and HDL, serve a function within the body. It is important to live a balanced, active lifestyle to maintain healthy cholesterol levels.
Sources:
professional, Cleveland Clinic medical. “Cholesterol Levels.” Cleveland Clinic, 8 Sept. 2023, https://my.clevelandclinic.org/health/articles/11920-cholesterol-numbers-what-do-they-mean.
“High Cholesterol - Symptoms and Causes.” Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800. Accessed 10 Feb. 2025.
“HDL Cholesterol: How to Boost Your ‘good’ Cholesterol.” Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388#:~:text=HDL%20cholesterol%20is%20often%20called,flushes%20it%20from%20the%20body. Accessed 10 Feb. 2025.
“11 Foods That Lower Cholesterol - Harvard Health Publishing.” Harvard Health, 6 Apr. 2010, https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol.
CDC. “LDL and HDL Cholesterol and Triglycerides.” Cholesterol, 20 May 2024, https://www.cdc.gov/cholesterol/about/ldl-and-hdl-cholesterol-and-triglycerides.html.
https://www.everlywell.com/blog/cholesterol-and-lipids/symptoms-of-high-cholesterol/