Understanding
and Improving LDL, HDL and Triglycerides
LDL Cholesterol
LDL (low-density lipoprotein) is the "bad"
cholesterol. It deposits cholesterol on artery walls, causing plaque buildup
that narrows vessels and impedes blood flow. This raises risk of heart attack
and stroke.
Lifestyle strategies to lower LDL include exercising, losing
weight, reducing saturated fat, eliminating trans fats, increasing fiber,
adding plant sterols and stanols, and consuming garlic, soy and nuts.
HDL Cholesterol
HDL (high-density lipoprotein) is the "good"
cholesterol. It transports cholesterol from arteries back to the liver for
removal from the body. Higher HDL lowers cardiovascular risk.
Ways to raise HDL include regular aerobic exercise, strength
training, quitting smoking, losing weight if overweight, reducing refined
carbs, and consuming omega-3 fatty acids, olive oil and alcohol in moderation.
Triglycerides
Triglycerides are a type of fat in the blood associated with
atherosclerosis. Levels over 150 mg/dL are considered elevated and increase risk
of heart disease.
Cutting back on sugar, refined carbs, alcohol and calories can
lower high triglycerides. Getting more exercise, omega-3s from fish and fish
oil, fibrous fruits and vegetables can also help.
Lifestyle Changes
Improving blood cholesterol and triglyceride levels starts with
lifestyle strategies like:
·
Following a heart healthy
diet low in saturated fat
·
Exercising 30-60 minutes
most days
·
Reaching and maintaining
a healthy weight
·
Quitting smoking to boost
HDL
·
Limiting alcohol, sugar
and refined carbs
Medications
If cholesterol and triglycerides remain uncontrolled with
lifestyle changes, medications may be necessary. Common options include:
·
Statins - lower LDL
cholesterol
·
Ezetimibe - blocks
cholesterol absorption
·
Fibrates - reduce triglycerides
·
Niacin - raises HDL,
lowers LDL and triglycerides
·
PCSK9 inhibitors - potent
LDL lowering
Conclusion
Keeping LDL, HDL and triglyceride levels within target ranges is
important for heart health. A combination of dietary changes, regular exercise,
weight control and medication when needed can optimize blood lipids and lower
cardiovascular risk.
Frequently Asked
Questions
1.
What foods naturally
lower cholesterol?
Foods like oats, avocados, olive oil, fatty fish, flaxseed,
beans, fruits, vegetables and nuts help improve cholesterol levels.
2.
Is HDL really good
cholesterol?
Yes, HDL transports excess cholesterol to the liver for
elimination from the body, which protects against atherosclerosis and heart
disease.
3.
Do eggs raise
cholesterol?
Eggs contain dietary cholesterol, but studies show eating eggs
in moderation generally does not adversely impact blood cholesterol levels in
most people.
4.
Can you have normal
cholesterol and still have heart disease?
It's possible to have a heart attack with normal cholesterol
levels if you have other risk factors like smoking, diabetes, high blood
pressure, obesity and family history.
