Healthy Heart = Knowing Your Cholesterol

Today I plan to give a general overview of the chemistry that helps determine how healthy your heart is and can be.

How "Good" and "Bad" Cholesterol Can Help or Harm Your Arteries.

All cholesterol isn't the same. There's "good" HDL CHOLESTEROL and "bad" LDL cholesterol. Both types of cholesterol molecules travel through the bloodstream in globular packages in combination with lipoproteins, and they perform different functions.

HDL Cholesterol

High-density lipoproteins (HDL) are small, dense molecules responsible for transporting cholesterol to the liver.HDL is good for your body because it helps remove cholesterol from the arteries and protects against dangerous blockages (plaques) in the arteries. HDL cholesterol is also less likely than other forms of cholesterol to oxidize and leave sticky plaques on artery walls.

"Your good HDL cholesterol hustles your bad LDL cholesterol to your liver to disposal before it can plant itself like barnacles in your arteries," says Mehmet C. Oz, M.D., and Michael F. Roizen, M.D.

People who exercise, don't smoke, and maintain a healthy weight tend to have higher levels of this “good” cholesterol. Low HDL levels can be a risk factor for coronary heart disease (CHD), while high levels (>60 mg/dL) help reduce CHD risk.

LDL Cholesterol

Low-density lipoprotein (LDL) carries the majority of cholesterol through your bloodstream and delivers it to the cells of the body. These molecules are larger, less dense, and less stable than HDL. They readily oxidize and deposit plaques on arterial walls to likely to clog arteries and lead to cardiovascular disease. That's why LDL is known as the "bad" cholesterol.

What about Triglycerides?

Monitoring LDL and HDL Cholesterol is Smart, But Don't Overlook Your Triglycerides.

When it comes to cholesterol, "good" HDL cholesterol and "bad" LDL cholesterol aren't the only numbers to watch. Your doctor will screen your TRIGLYCERIDES, too.

Triglycerides are fatty acids that act as the basic building blocks of fats. Your body converts the excess calories you eat into triglycerides, which are stored in fat cells. As needed, hormones regulate the release of triglycerides from fat tissue to meet your body's energy needs.

In terms of cardiovascular disease prevention, triglycerides haven't not gotten as much attention as LDL and HDL cholesterol, but research has shown that high triglyceride levels of 200 mg/dL or more (hypertriglyceridemia) can increase your risk of cardiovascular disease.

How can you keep your triglyceride levels down? A heart-healthy diet that's low in saturated fats can help tame high triglycerides. So can exercise:

Exercise and Cholesterol

Your doctor has probably coached you on the importance of a smart diet to manage your cholesterol. Physical activity is another important piece of the puzzle. One study found that daily exercise, combined with a high-fiber, low-fat diet, can help improve cholesterol levels in just three weeks.

Regular workouts enhance your cholesterol numbers in three ways:

Boost beneficial HDL cholesterol. Swimming, cycling, walking, or other types of aerobic exercise -- the kind that raises your heart rate -- elevates your HDL level.

Trim "bad" LDL cholesterol. Aerobic workouts also help keep harmful LDL cholesterol in check. For extra LDL-lowering benefits, add resistance training to your routine.  Get started today with easy resistance band workouts.)

Knock down triglycerides. Are your triglyceride levels high, too? Moderate-intensity exercise can help bring them down

Knowledge Is Power

Cholesterol can be helpful and harmful, depending on how much you have in your body and what it's doing. Given that there are both good and bad types of cholesterol, and that high cholesterol can have different causes in different people, it makes managing cholesterol levels a bit complicated. But with good information, you have the power to do something about your cholesterol. So why did your cholesterol get so high? And what can you do to bring it down? Here are some possible answers to these and several other important questions you should ask your doctor about your cholesterol.

What's Causing Your High Cholesterol?

Certain things can predispose you to high cholesterol. For example, if you're a man over 45 or a woman over 55, you're at greater risk. Having a family history of high cholesterol may predispose you to poor cholesterol as well. So can certain health conditions, like diabetes. And your doctor may want to talk about your lifestyle to see whether there may be a culprit there. Being overweight, not exercising enough, and eating a poor diet can play a big role in poor cholesterol values.

How Can I Tell Whether My Cholesterol Is High?

Unfortunately, high cholesterol doesn't have any symptoms, so it's easy to think you're doing okay, even if you're not. The only way to know whether your cholesterol is high is to have it checked. So find out how often your doctor would like you to have your cholesterol screened. Otherwise healthy people should have their cholesterol checked at least once every 5 years. But if you have high cholesterol or multiple heart disease risk factors, your doctor will want you to have it screened more often.

How Much Good Cholesterol Do I Need?

There are two main types of cholesterol: "bad" LDL (low-density lipoprotein) and "good" HDL (high-density lipoprotein). The more HDL you have, the better it is for your heart disease risk, because HDL transports cholesterol away from tissues to the liver and out of your body. You want low LDL and high HDL. For otherwise healthy people, HDL levels should be at least 40. But your HDL goal will differ, depending on your unique medical situation. If you have other health risk factors, your doctor may want yours to be higher. Work with your doctor to determine what your HDL and LDL goals should be.

What Should I Eat to Control Cholesterol?

Your doctor will likely recommend that you minimize foods high in saturated fats -- which raise total cholesterol. He or she will also want you to minimize -- or eliminate completely -- any trans fats, because they do a double whammy, raising LDL cholesterol while lowering good HDL. The best way to manage your cholesterol is to focus more on monounsaturated fats instead, like olive oil, avocados, and nut fats. These not only reduce LDL but also can help boost good cholesterol. Your doctor will also likely encourage you to enjoy a wide variety of fiber-rich foods, including soy, produce, legumes, and whole grains like oats and barley.

How Much Do I Have to Exercise to Improve My Cholesterol?

Exercise is one of the most effective ways to improve your cholesterol and reduce your risk of heart disease. But how much is enough? You'll want to talk to your doctor about a reasonable exercise goal, given your current medical profile. The good news is that even if you are new to exercise and can only manage a little bit at first, that's probably still good enough to make a difference. In fact, just upping your amount of physical activity each day can help improve your cardiovascular health. But eventually you'll want to work up to a moderate-intensity exercise program. Work with your doctor on determining a reasonable schedule for that.

How Can I Tell Whether Stress Is a Factor?

Several small studies have shown long-term chronic stress can raise blood cholesterol levels, possibly because it causes us to blow off our healthy diet and exercise habits. But how do you know whether you're stressed? Talk to your doctor about the physical and emotional signs of chronic stress. The bad thing about chronic stress is that we can't always recognize it ourselves. Feeling stressed becomes our "normal," and we don't know any different

Do I Need Medication to Manage My Cholesterol?

Many people can lower borderline high cholesterol levels with healthy lifestyle changes like diet and exercise. But many people could also benefit from cholesterol medication. Talk to your doctor about which of your health risk factors make you a good candidate for medication therapy, and what kinds of medication make sense for you. Ask about both the benefits and the risks for each cholesterol medication your doctor suggests. And keep in mind that even if your doctor prescribes medication, you'll still need to eat right and exercise to keep your cholesterol under control. Medications don't replace healthy habits.