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Cholesterol and Triglycerides Q & A
Q: What is cholesterol?
A: Cholesterol is a type of lipid. Lipids are fat-like substances found in your body and bloodstream. The body makes cholesterol—it's necessary for your health. It's used to form cell membranes and other tissues. Cholesterol is also found in food from animals—especially egg yolks, meat, poultry, fish, seafood and whole-milk dairy products. Foods containing saturated fat—the kind that is solid at room temperature—are the most likely to raise cholesterol levels. The body makes enough cholesterol for its needs—people don't need to consume more. But if we eat meats, we can't help consuming cholesterol, since it's found in all animal-based foods. The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams. If you have already been diagnosed with heart disease, limit your daily intake to less than 200 milligrams.
Q: What are "good" and "bad" cholesterol?
A: Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells in lipid-protein packages called lipoproteins. There is really only one type of cholesterol, but the type of package in which it is carried determines whether it is "good" or "bad." Low-density lipoprotein (LDL) is considered "bad." (Think, "L is for Lousy.") High-density lipoprotein, or HDL, is considered "good." (Think, "H is for Happy.") Triglycerides are carried in very-low density lipoprotein, or VLDL. (Think, "VL is for Very lousy.")
Q: Why is LDL cholesterol "bad"?
A: Low-density lipoprotein is the main cholesterol carrier in the blood. If there is too much LDL cholesterol, it can slowly build up in the walls of the arteries that feed the heart and brain, and contribute to plaque. Plaque blocks the arteries, reducing the flow of oxygen-rich blood that feeds the heart muscle. An ideal LDL is less than 100.
Q: Why is HDL cholesterol "good"?
A: One-third to one-fourth of the cholesterol in the blood is carried by high-density lipoprotein or HDL. Today, experts think HDL carries cholesterol away from the arteries and back to the liver, so it can pass out of the body. Some experts believe HDL even removes excess cholesterol from plaque deposits that have already formed, slowing their growth. A high level of HDL seems to protect against heart attack. The opposite is also true: a low level of good cholesterol (less than 40 mg/dl in men and less than 50 mg/dl in women) indicates a greater risk.
Q: What should my total cholesterol be?
A: A total cholesterol level of less than 200 is ideal for most people. However, if you have heart disease, it's best to look at the HDL and LDL levels separately, rather than your total cholesterol level.
Q: What should my HDL levels be?
A: An HDL level of greater than 40 in men and greater than 50 in women is ideal. Levels higher than 60 are considered protective against heart disease. It's important to know that even small increases in HDL can be of benefit .
Q: What is a cholesterol-HDL ratio?
A: This is a number reached by dividing your total cholesterol number by your HDL number. The average ratio in the US is about 4.5 for men and 4.0 for women. For people with heart disease, a ratio of 3.0 is ideal.
Q: What are triglycerides?
A: Triglycerides are another type of lipids. Your body makes triglycerides from the carbohydrates and other energy sources that you eat. They also come from the fats you eat. Triglycerides are necessary for health—they are released between meals to meet the body's needs for energy. But as with cholesterol, too much is not healthy. High triglycerides are linked to heart disease and diabetes.
Q: What is a healthy triglyceride level?
A: A triglyceride level of less than 150 is ideal. Moderately elevated triglycerides (150-400) are not as worrisome as abnormalities in LDL and HDL. But elevations in triglycerides are often accompanied by lower levels of HDL. Also, in women there seems to be a link between high triglycerides and heart disease. And there are certain genetic causes of high triglycerides that are linked with heart disease.
Q: How to Improve Your Lipid Numbers
LDL cholesterol can be lowered by:
- staying at, or getting to, a healthy weight
- eating very little total fat, saturated fat, and cholesterol
- eating large amounts of soluble fiber (oats, corn, beans, rice)
- doing aerobic exercise (jogging, dancing, etc.)
- stopping smoking
HDL cholesterol can be raised by:
- staying at, or getting to, a healthy weight
- doing aerobic exercise
- stopping smoking
Triglycerides can be lowered by:
- staying at, or getting to, a healthy weight
- doing aerobic exercise
- substituting monounsaturated and polyunsaturated fats, not carbohydrates, for saturated fats. (Carbohydrates raise triglyceride levels and decrease HDL cholesterol.)
- eating less sugar and refined carbohydrates such as bagels, pretzels, pasta, white bread.
- drinking less alcohol
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