September is Cholesterol Education month, and the perfect time to cover the basics and learn how to optimize your levels. This article will focus on just that.
What is cholesterol?
Cholesterol is a waxy substance that is produced in the body and also found in food. Cholesterol is not all evil and, in fact, serves important purposes like producing sex hormones (such as testosterone and progesterone), bile acids for digestion, and vitamin D. That being said, too much cholesterol can cause trouble, and high cholesterol is a known risk factor for cardiovascular disease.
How can you tell if you have high cholesterol?
Usually there are no symptoms with high cholesterol. Sometimes tiny nodules, called xanthomas, can appear on the skin. They are yellowish in color and can appear anywhere on the body. Cholesterol deposits and a bluish ring around the cornea of the eye are also indications. Most people, however, will not see any obvious signs of having high cholesterol, so it is important to get your levels checked. A lipid panel will confirm a diagnosis.
The test
A lipid panel is the blood test your doctor orders to check your cholesterol levels. It includes total cholesterol, and its primary constituents, LDL, HDL, and triglycerides. LDL is considered the bad cholesterol since it is most likely to accumulate in the arteries, where it forms plaques that contribute to cardiovascular disease. Triglycerides are fats in the blood that also increase risk of cardiovascular disease. HDL is considered the good cholesterol as it carries excess cholesterol away from arteries and back to the liver to be metabolized.
What are optimal cholesterol levels?
Total cholesterol:
- < 200
- 220-239: borderline-high
- >240: high
LDL:
- < 130 for people with no health issues (< 100 with other risk factors of heart disease)
- 130-159: borderline-high
- 160-189: high
Triglycerides:
- < 150
HDL:
- < 40 low
- 41-59: borderline-low
- >60: optimal
What factors contribute to high cholesterol? Who is at Risk?
Lifestyle and genetics have the largest influence on cholesterol levels.
- Diet: Eating a high-glycemic (sugar, white flour, white rice) and low fiber diet contributes to high cholesterol levels.
- Weight: Obesity is associated with higher cholesterol levels. Maintain a healthy weight and body mass index (BMI) to optimize levels.
- Exercise: Lack of physical activity is associated with increased cholesterol levels. Regular exercise has been shown to lower LDL and raise HDL. Aim for a minimum of 30 minutes 5 days per week.
- Diabetes: Diabetics tend to have higher cholesterol levels. Optimizing blood sugar levels can also result in lowering of cholesterol.
- Hypothyroidism: When the thyroid is underactive, the body does not break down and remove cholesterol as efficiently as possible so it can build up in the blood, elevating levels.
- Heredity: Family history of high cholesterol can mean you are at increased risk of high cholesterol. Familial hypercholesterolemia, a common genetic condition is a cause of high cholesterol.
Why is high cholesterol bad?
Cholesterol can accumulate in blood vessels, forming plaques (atherosclerosis), which ultimately increases the risk of a heart attack or a stroke. This is most likely to occur with a combination of elevated LDL and triglycerides, and low HDL. Cholesterol is most likely to pose a risk when inflammation is present in the body and with additional risk factors such as smoking, high blood pressure, and physical inactivity. Because cholesterol is more of a threat in the presence of inflammation, consider checking c-reactive protein (CRP) and erythrocyte sedimentation rate (ESR), which, when elevated, indicate inflammation in the body. In addition, elevated blood sugar levels also increase inflammation and combined with high cholesterol, significantly increases the risk of heart disease. In fact, diabetes is associated with higher levels of triglycerides and lower levels of HDL (the good) cholesterol. If you have diabetes or even pre-diabetes, optimizing blood sugar levels will not only help to lower cholesterol levels, but will lower inflammation, and ultimately reduce your risk of cardiovascular disease.
Specific strategies:
To lower LDL—
- Diet: Consume plenty of fiber, especially soluble fiber, nuts, and plant sterols. Eat plenty of fruits and vegetables and choose healthy fats like olive oil.
- Supplements: Res-Q LDL-xQ10, Level LDL, Res-Q Land 'n' Sea Fiber.
- Res-Q LDL-xQ10: Red yeast rice helps to decrease the body’s production of cholesterol and has been proven to effectively lower LDL. In addition, it contains Coenzyme Q10, an antioxidant, which helps prevent the oxidation of cholesterol in the body and lowers the risk of atherosclerosis.
- Res-Q Level LDL: Plant sterols in this product help to block the absorption of cholesterol and lower LDL.
- Res-Q Land 'n' Sea Fiber: Soluble fiber can also reduce the absorption of excess cholesterol in the bloodstream and lower LDL.
To raise HDL—
Note: There are two main ways to raise HDL: exercise and niacin.
- Diet: Choosing low-glycemic foods can help optimize HDL levels.
- Exercise: Increased physical activity helps to optimize cholesterol in general, but specifically it is one of the best ways to raise HDL.
- Supplements: Res-Q HDL+
- HDL+: Contains niacin and has been shown to help raise HDL.
To lower triglycerides—
- Diet: Reduce intake of high-glycemic foods such as refined sugar, refined flour, and potatoes. Also reduce alcohol intake if high. Choose lower-glycemic foods such as protein, vegetables, and low-sugar fruits (i.e. berries).
- Supplements: Res-Q Omega-3s
- Res-Q Omega-3s: Fish oil has been proven to be effective at lowering triglyceride levels. Res-Q 1250, Res-Q O3 Max, and Res-Q 2500 TG are a few options.
Summary:
Lifestyle changes, including diet and exercise, will help to naturally lower cholesterol levels. Sometimes, though, these are not enough, or there is a genetic factor that requires additional remedies. A tailored supplement regimen can serve as a safe and effective way to optimize cholesterol and reduce your risk of cardiovascular disease.
