Every Thing You Need to Know About HDL and LDL Cholesterol
What is Cholesterol?
Cholesterol is a waxy, fat-like substance or lipid produced in the liver. Cholesterol is essential for good health and makes cell walls, tissues, and the production of hormones, vitamin D, and bile acid. Cholesterol is only present in foods that come from animals: meat, poultry, eggs, seafood, and dairy products.
Benefits Of Cholesterol
Cholesterol makes the cells wall a protective layer of every cell that protects the cell contents. The cell membrane works as a gatekeeper controlling the fluids' transportation. It allows and restricts the cell contents to enter inside or exiting outside of the cell.
Cholesterol controls the secretion of bile, also produced by the liver. Bile helps to digest foods that carry waste and helps break down fat. Cholesterol is also needed to make hormones like estrogen, testosterone, and cortisol. Vitamin D production is linked with cholesterol because our skin is made of cholesterol, and exposure to sunlight, produces vitamin D.
Types Of Lipoprotiens
Cholesterol is a lipid that does not dissolve in water and needs a carrier for transportation. It does not travel through your blood on its own. The liver produces lipoprotein, which helps cholesterol to travel through the blood. Lipoproteins are macromolecular complexes of lipids and proteins. Their primary function is to transport and redistribute lipids in the body.
There are 4-types of lipoproteins produced by the liver, out of which two are the main and control most of our body's cholesterol:
- Chylomicrons
- Very-low-density lipoproteins (VLDL)
- Low-density lipoproteins (LDL)
- High-density lipoproteins (HDL)
They carry cholesterol and triglycerides (another type of lipid) through your bloodstream. The two primary lipoprotein forms are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
If you have high levels of LDL cholesterol(bad cholesterol) is also known as high cholesterol. It should not be left untreated it may lead to heart problems. A high level of LDL cholesterol (bad cholesterol) increases the chances of heart attack and stroke.
Maintain the balance between HDL and LDL cholesterol. Having high HDL cholesterol(good cholesterol) is vital for health. High cholesterol causes no symptoms, so checking your cholesterol levels regularly is better.
Recommended Cholesterol Level For Adults
Total cholesterol levels should be less than 200 milligrams per deciliter (mg/dL). A reading between 200 and 239 mg/dL is considered borderline high. And a reading of 240 mg/dL and above is recommended as a high.
HDL Cholesterol
High-density lipoprotein (HDL) is also called good cholesterol. It carries the cholesterol (LDL cholesterol) from the body and returns it to your liver. The liver eliminates cholesterol through its secretion into bile or its transformation into bile salts.
The HDL cholesterol works as a vacuum cleaner and prevents cholesterol plaque from building up in arteries. It inhibits the oxidation of LDL cholesterol. But HDL cholesterol does not completely eliminate LDL cholesterol. Only one-third to one-fourth of blood cholesterol is carried by HDL. High HDL cholesterol levels can help you lower the risk of blood clots, heart disease, and stroke.
Recommended HDL Level For Adults
The levels of HDL cholesterol kept higher. A reading of less than 40 mg/dL is considered a major risk factor for heart disease. A reading from 41 mg/dL to 59 mg/dL is borderline low. The optimal reading for HDL levels is 60 mg/dL or higher.
How To Increase HDL Level
Some diet and lifestyle changes help boost HDL cholesterol levels.
Foods Increase HDL Level
1- Consume Olive Oil: Olive oil is the healthiest food on earth and contains heart-healthy fats. It is a rich source of monounsaturated fats that reduce the accumulation of LDL cholesterol. Also, it contains antioxidants and polyphenol compounds which can reduce inflammation. Use extra-virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures because extra-virgin olive oil breaks down at high temperatures. You can use extra-virgin olive oil in salad dressings, sauces, and flavor foods.
2- Fatty Fish: Eating fatty fish several times per week may help increase HDL cholesterol levels and provide other benefits to heart health. Fatty fish is a rich source of omega-3 fats, also known as heart-healthy fats. It produces a reduction in inflammation and better functioning of the cells that line the arteries. Here are some types of fatty fish that may help raise HDL cholesterol include:
- Salmon
- Herring
- Sardines
- Mackerel
- Anchovies
- Rainbow trout
If you don't like to eat fish twice a week, ask your doctor for fatty fish oil supplements. They produce the same benefits as fatty fish can.
3- Whole Grains: Eat Whole grains, including bran, cereals, and brown rice, to lower your LDL and total cholesterol. And similarly, it gives rise to HDL levels. Whole grains contain fiber, especially soluble fiber, which helps lower LDL. The soluble fiber dissolves in water to form a gel and absorbs fat, dietary cholesterol, bile salts, and sugar excreted. Enjoy a bowl of oatmeal for breakfast, whole-grain bread at lunch, and brown rice as a side dish at dinner. Having at least two servings of whole grains daily will help you increase your HDL level.
4- Beans And Legumes: Consume more beans and legumes to increase HDL levels, as they are a great source of soluble fiber. Eat black beans, black-eyed peas, kidney beans, navy beans, lentils, and others. Beans and legumes are also natural sources of B vitamin folate. Folate is an important B vitamin essential for heart health. The canned beans may contain about half the folate of cooked dry beans. Beans and legumes can make great side dishes in salad or soup. They are easy to make a meal for a day.
5- Nuts: Nuts are an excellent source of heart-healthy fats. They are also high in fiber may lower LDL levels. Nuts also contain a substance called plant sterols, which block cholesterol absorption in the body. Eat an ounce or two for a snack or incorporate them into meals. Enjoy brazil nuts, almonds, pistachios, and peanuts. You can have a smoothie for a nutritious breakfast or add them to the salad. Nuts are high in calories, so keep your calories in check. Measure the nuts by cup or scale to maintain your calorie intake.
6- Flaxseed: Flaxseeds are plant-based sources of omega-3 fatty acids. Many vegetarians use flaxseed to enjoy the benefits of this heart-healthy fat. Buy ground flaxseed because your body does not digest the whole flax seeds. They pass through your body largely intact and without leaving traces of their nutrients. Ground flax seeds and flaxseed oil contain omega-3 fatty acids like whole flaxseed. Ground flaxseed use as sprinkled onto your morning cereal, oatmeal, salads, dips, yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.
7- Chia Seeds: Chia seeds are a good source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients such as quercetin. Quercetin is an antioxidant that reduces the risk of heart disease. The fiber and omega-3 fatty acids lower LDL cholesterol levels. Add chia seeds to your cereal, oatmeal, dips, salads, yogurt, or smoothies. However, chia seeds can develop a somewhat slimy texture when wet. If you want to avoid that, consume chia seeds immediately or try adding them to your baked goods in place of eggs. Due to its growing popularity, chia seeds are available in many food products at grocery stores.
8- Purple Foods: Adding purple fruits and vegetables to your diet is another delicious way to increase HDL cholesterol. Purple fruits and vegetables contain antioxidants known as anthocyanins. The anthocyanin extracts help fight inflammation, protect the cells from damaging free radicals, and potentially raise HDL cholesterol levels. There are several fruits and vegetables high in anthocyanins. These include:
- Eggplant
- Red cabbage
- Blueberries
- Blackberries
- Black raspberries
9- High Fiber Fruits: Fiber has an efficient property to raise HDL cholesterol and reduces LDL cholesterol levels. Consuming high-fiber fruits such as apples, pears, and prunes also helps to maintain high HDL cholesterol levels. You can add these fruit to your diet by making a smoothie and adding them to cereal or oatmeal. Eat fruits as a whole these fruits make healthy mid-afternoon snacks and after-dinner treats.
10- Avacado: Avocado is famous as a superfood that contains many nutrients and high fiber content. They are known for their heart-healthy property as avocados high in folate and monounsaturated fat. The monounsaturated fats lower the LDL cholesterol level and reduce the risk of a heart attack. Also, the high fiber content aid in reducing LDL cholesterol. Eat this delicious healthy food by adding slices to salads, soups, chilis, or sandwiches. Guacamole is an excellent option to have the benefits of avocado. Go for low-calorie snacks with dippers like carrots, radishes, and tomatoes. Avoid high-calorie, high-salt tortilla chips.
11- Soy: Soy-based products are famous among vegetarians, and meat lovers do not like to eat them. Soy possesses potential health benefits such as reducing LDL cholesterol. Adding Soy-based products to your diet is the best way to reduce your meat consumption. When people eat less meat, their LDL levels decrease, and their HDL levels increase naturally. However, the positive benefit of soy is decreasing cholesterol levels due to soy contains polyunsaturated fat. Also, eating less meat and eating more heart-healthy food shows the result. Eat steamed unsalted edamame makes a great appetizer. The edamame spread is a healthier dip option for a party or gathering. Also, you can grill extra-firm tofu, an excellent replacement for the meat. It satisfies meat-loving people too.
12- Red Wine: Drinking moderate amounts of alcohol, like red wine, can produce certain benefits, such as a slight rise in HDL cholesterol levels. It has also been shown to lower the risk of heart disease. Drinking moderate amounts of alcohol means one glass per day for women and two glasses for men per day. Red wine should not use when you have high triglyceride levels. If you do not drink alcohol, do not start just for the heart-healthy benefits. Many studies report the link between heart disease and alcohol may be due to other lifestyle factors. Physical activity and diet produce strong effects on cholesterol levels rather than alcohol. Also, you can use other foods such as grapes or red grape juice. They contain some of the same components found in red wine and are known to reduce the risk of heart disease. It is better to talk with your doctor about your drinking habits. And ask about they put you at an increased risk for any other condition.
Lifestyle Changes Increase HDL Levels
1- Exercise Regularly: Regular exercise is essential to a healthy lifestyle and can also increase HDL cholesterol levels. Being physically active is vital for heart health. Studies show that many types of exercise can increase HDL cholesterol levels. These include strength training, high-intensity exercise, and aerobic exercise are effective at raising HDL cholesterol. High-intensity exercise can produce a high increase in HDL cholesterol levels. Running, biking, and swimming are good choices to help the best boost those good cholesterol levels. Along with moderate weight training, aerobic exercise will help increase HDL levels.
2- Quit Smoking: Smoking is an unhealthy habit and increases the risk of many health problems, including heart disease and lung cancer. The suppression of HDL cholesterol is another negative effect of smoking. Smoking can reduce HDL cholesterol in many ways, including inhibiting HDL synthesis first, blocking its maturation, and speeding up its clearance and metabolism. Some studies show that quitting smoking can increase HDL levels. Quitting smoking can help HDL synthesis and metabolism and maintain their natural levels.
3- Lose Extra Pound: Weight loss is helpful for people who have an apple-shaped body. Abdominal fat accumulates around the waist rather than in the hips and thighs and is associated with heart disease risk and lower HDL cholesterol levels. It has been observed when obese people lose weight, their HDL cholesterol levels usually increase. The researchers found that losing 1–3% of body weight significantly increased HDL cholesterol.
The increase in HDL cholesterol level seems to occur whether weight loss is from a calorie-reduced diet, carb restriction, intermittent fasting, weight loss surgery, or a combination of diet and exercise. The key to achieving and maintaining healthy HDL cholesterol levels is choosing the diet type that provides an ease to losing weight and keeping it off.
LDL Cholesterol
Low-density lipoprotein (LDL) is also bad cholesterol because it carries cholesterol to your arteries. A high level of LDL cholesterol can build up on the walls of your arteries. The buildup is also known as cholesterol plaque. This plaque can narrow your arteries, limit your blood flow, and raise your risk of blood clots. These blood clots can block an artery in your heart or brain and cause a heart attack or stroke.
Recommended LDL Level For Adults
LDL cholesterol levels should be less than 100 mg/dL. Levels of 100 to 129 mg/dL are acceptable for people with no health issues but may be of more concern for those with heart disease or heart disease risk factors. A reading of 130 to 159 mg/dL is borderline high and 160 to 189 mg/dL is high. A reading of 190 mg/dL or higher is considered very high.
High LDL Complications
High LDL cholesterol levels can cause heart attack and other serious complications. If it is left untreated may cause the following diseases:
- Atherosclerosis, in which plaque buildup throughout the body
- Carotid artery disease
- Coronary heart disease
- Peripheral artery disease
- Stroke
- Sudden cardiac arrest
Most individuals may need medication or surgery due to complications of long-term high cholesterol.
How To Lower LDL Cholesterol
The high LDL cholesterol level can be lower in many ways.
Medications
There are several medications used to lower the LDL cholesterol level. The following medications are prescribed by your doctor when you have a high LDL cholesterol level.
- Statins are the most commonly prescribed medication for high cholesterol. They lower the risk of heart attack and stroke in individuals with high LDL levels. These medications are prescribed when statins are not effective.
- Bile acid sequestrants. These medications are prescribed if an individual cannot take statins. Or if their cholesterol levels are too high and they need less than statins alone can.
- PCSK9 inhibitors are injected into the skin every couple of weeks and prescribed when an individual has an unusually high risk for complications.
- Lomitapide and These drugs are used for individuals with a family history of high cholesterol.
Talk to your doctor about why they are prescribing a specific medication and the possible side effects.
Lifestyle Changes
Some lifestyle changes can also help lower LDL cholesterol levels. Your doctor recommends lifestyle changes if your lipid test shows high or borderline high LDL levels. These changes can make a positive impact on your cholesterol.
Increase physical activity: Regular physical activity can help lower cholesterol and blood pressure levels. It may even help you lose excess weight. Moderate exercise, like brisk walking and riding a bike for a few hours a week, is helpful.
Eat a heart-healthy diet: The heart-healthy diet includes lean meats, seafood, fat-free or low-fat milk, cheese, yogurt, whole grains, fruits, and vegetables. It helps reduce LDL cholesterol levels. Eating foods that are naturally high in fiber is also a good choice.
Limit alcohol: Drinking too much alcohol can raise triglycerides. Elevated triglyceride levels with high LDL cholesterol levels can increase the risk of heart attack and stroke. Limiting your alcohol intake, or cutting it out entirely, can help your body recover.
Quit smoking: Smoking can harm your body in several ways, including increasing LDL cholesterol levels and creating narrower blood vessels. Talk with your doctor about cessation programs and other supportive resources to help you begin quitting smoking.
