Talking About Heart Health, Part 3
One doesn’t have to stroll the aisles of a grocery store for long in order to notice prominent health advertisements on food packaging. We see statements such as “Non-GMO,” “Gluten Free,” and “No Artificial Flavors.” Among these claims are several that clearly implicate heart health, including the popular “Helps to Lower Cholesterol.” We can infer from this statement that high cholesterol is undesirable, but what is cholesterol, and why exactly is high cholesterol bad?
Produced by the liver, cholesterol is a waxy, fatty substance in our blood. Cholesterol is not inherently bad; on the contrary, it is important for key processes such as hormone and bile production, and to help the body use Vitamin D. The human body makes all of the cholesterol it needs without the aid of diet. Dietary cholesterol comes strictly from animal foods. Not only do plant foods not contain it; they often contain a type of fiber that helps to lower it.
High cholesterol is undesirable because it can form arterial plaques, increasing one’s risk of heart disease. There are several classifications of cholesterol, but two key forms are LDL and HDL. The former is known as “bad cholesterol” (think “L” for “lousy”) because it promotes atherosclerosis. The latter is known as “good cholesterol” (think “H” for “healthy”) because it can assist the removal of bad cholesterol from the bloodstream.
Our daily lifestyle choices affect the levels of LDL and HDL in our bodies:
1 . Reducing LDL. Diet is one of the chief ways we can reduce our LDL (low-density lipoprotein). Minimizing our consumption of cholesterol and dietary fats -- namely, saturated and trans fats -- is an important step. Saturated fats include butter and other solid frying fats, chocolate and snack foods, fatty meats, full-cream dairy, palm oils, and coconut oil and cream. Trans fats, also known as “partially hydrogenated oils,” can be found in deep-fried foods, fast-food meals, and baked goods. Increasing soluble fiber intake can also improve cholesterol levels, perhaps because it binds to cholesterol before it can enter the bloodstream. Soluble fiber is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Note: While some cooking oils are healthier than others (e.g., extra-virgin olive oil), remember that even the healthier oils contain some saturated fat.
2. Raising HDL. One of the best ways to increase HDL (high-density lipoprotein) is to exercise. At least 30 minutes of moderate exercise a day, most or all days of the week, is a good benchmark. Stress management and avoiding smoking are two additional ways to promote healthy HDL.
Adults should aim for an LDL of <100mg/dL, and an HDL of >40mg/dL for men, or >50 mg/dL for women. General recommendations are for younger adults to test cholesterol levels once every five years; and for men ages 45-65, and women ages 55-65, to test every 1-2 years.
In short, replacing animal foods with whole plant foods, moving more, managing stress, avoiding smoking, and testing cholesterol regularly are among the best ways to maintain healthy cholesterol levels. Drugs may sometimes be indicated, but lifestyle is indispensable. The Complete Health Improvement Program (CHIP) provides the resources and support proven to help you make healthy lifestyle changes that result in improved health outcomes. Sign up for a free information session here to learn more.
References
U.S. Department of Health and Human Services. (2020, October 2). Cholesterol levels: What you need to know. https://medlineplus.gov/cholesterollevelswhatyouneedtoknow.html
U.S. Department of Health and Human Services. (2021, February 8). Soluble vs. insoluble fiber. MedlinePlus. https://medlineplus.gov/ency/article/002136.htm
WebMD. (2020, March 16). How to boost your 'good' cholesterol. https://www.webmd.com/heart/how-to-boost-your-good-cholesterol