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What is Cholesterol and What does it do?
Cholesterol is a waxy, fat-like substance that
is produced in the liver and obtained in the diet. Cholesterol is
responsible for many body functions including the formation of cell
membranes, hormones, and bile acids. Cholesterol is found in animal
products including meat, dairy and eggs.
However, when cholesterol levels in the blood
are too high, some of the excess may attach into the artery walls,
increasing the risk of coronary heart disease.
What is the Difference between LDL and
HDL Cholesterol?
Cholesterol is carried in the blood by Lipoproteins.
They are classified by the thickness of the protein shell that surrounds
the cholesterol. Thus, low-density lipoprotein cholesterol (LDL-
“bad cholesterol”) is responsible for depositing the
excess cholesterol in the artery walls and hence initiating the
formation of plaque. The high-density cholesterol (HDL – “good
cholesterol”) is responsible for transporting cholesterol
from blood and artery walls to the liver. Once in the liver, cholesterol
is converted to bile for digestion or disposal.
How does Exercise affect Cholesterol?
Cardiovascular exercise can help increase the
HDL cholesterol and decrease the LDL cholesterol. There is a threshold
level to where physical activity will affect cholesterol. Ideally
both men and women need to burn at least 1,000 calories per week
(i.e., 10 miles of running/week; 12 miles of walking/wk; 4 hours
of cycling/wk).
What other Lifestyle changes can be done
to lower LDL cholesterol?
It is important to reduce a) the consumption of
saturated fats (i.e., fats that are solid at room temperature –
butter-), b) simple carbohydrates (i.e., cookies) as well as to
increase the consumption of c) soluble fiber and d) monounsaturated
and polyunsaturated fat (i.e., olive oil). Other changes may include
to decrease the percent body fat and to stop smoking.
What are the Ideal cholesterol Levels?
Total cholesterol of < 200 mg/dl is desirable.
An HDL cholesterol of 60 mg/dl or higher and a LDL cholesterol of
< 100 mg/dl is also desirable.
For more information in how to reduce your
cholesterol levels, please, contact the Cooper Clinic Nutrition
Department.
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