Real Health / What Is Cholesterol and Why Does It Matter?

What Is Cholesterol and Why Does It Matter?

November 20, 2024 Dr. Livingood

Cholesterol often gets a bad rap, but it’s an essential substance your body needs. It helps create hormones, supports cell membranes, and is involved in producing vitamin D. The body produces most of the cholesterol it needs, but when there’s an imbalance, it can lead to problems, especially with LDL cholesterol, commonly labeled “bad” cholesterol.

Understand Your Cholesterol Levels

Before jumping into solutions, it’s important to understand the key cholesterol components your doctor measures and what they mean for you.

Total Cholesterol: This includes all cholesterol types in your body, including LDL and HDL. Contrary to popular belief, a high total cholesterol level isn’t always a red flag. Levels above 300 might indicate genetic factors or other issues, but a total cholesterol level alone isn’t enough to determine risk. Instead, we need to look deeper at what makes up that total number.
HDL Cholesterol: Known as “good” cholesterol, HDL helps remove cholesterol from the arteries and transports it back to the liver for disposal. Ideally, at least 25% of your total cholesterol should come from HDL. You can find your HDL ratio by dividing your total cholesterol by your HDL; a healthy result should be 25% or more.
Triglycerides: These are fats that float in your bloodstream, created from excess calories and carbs. They provide energy between meals, but high levels can indicate an unhealthy diet. A healthy ratio is 2:1, meaning that for every 100 points of triglycerides, you should have at least 50 points of HDL.
LDL Cholesterol: Known as “bad” cholesterol, LDL’s job is to carry cholesterol to cells needing repair. However, when it gets too small and dense, LDL can slip through artery walls and lead to plaque buildup. To really understand your LDL risk, ask your doctor about LDL particle size. Larger particles are safer than smaller, dense ones that are more prone to causing plaque buildup.

Reduce Discomfort with Omega-3s

The key to improving cholesterol levels lies in lowering discomfort. The most effective way to do this is through omega-3 fatty acids, which you can get from fish, flaxseed, and supplements. Studies show that omega-3s reduce discomfort as effectively as certain anti-inflammatory medications, without the risks. If you’re looking to add omega-3s, start with 1,000 mg daily and make sure it includes EPA and DHA.

Incorporate the 4 F’s to Boost HDL

Raising your HDL is crucial since it helps remove excess cholesterol and transports it to the liver for disposal. These four F’s—fish, flax, fiber, and fat—are powerful ways to naturally boost your HDL levels:

Fish: Fatty fish like salmon and tuna are rich in omega-3s, which help raise HDL. Aim for wild-caught fish to avoid contaminants.
Flaxseed: Packed with fiber and omega-3s, flaxseed can be added to smoothies or oatmeal. Whole seeds are best, but you can also use ground flax.
Fiber: Fiber helps cleanse the body, reduces LDL, and supports a healthy gut. Foods like oats, chia seeds, and leafy greens are great fiber sources.
Fat: Healthy fats, especially those from olive oil, coconut oil, and avocados, support heart health and improve HDL levels.

Lower Triglycerides with Fasting

Triglycerides spike due to excess calories, especially from carbohydrates. Intermittent fasting is one of the most effective ways to lower triglycerides, as it gives the body time to burn stored fats for energy. If you’re new to fasting, try delaying breakfast until lunchtime to begin. This simple fasting window helps lower triglyceride levels and improve insulin sensitivity.

Check Your LDL Particle Size

LDL cholesterol plays a role in delivering necessary cholesterol to cells that need repair. However, it’s important to know the size of your LDL particles. Larger LDL particles are less likely to cause blockages, while smaller, dense particles can easily lodge into artery walls, leading to plaque. If you’re concerned, ask your doctor about an advanced lipid panel that measures LDL particle size.

What to Avoid to Protect Your Heart

Refined Carbs: Foods high in refined carbs, like white bread, pastries, and sugary drinks, can spike triglyceride levels and lead to weight gain.
Trans Fats: Found in processed foods, trans fats increase LDL levels and lower HDL, causing body discomfort. Check labels and avoid foods with “partially hydrogenated oils.”
Excessive Alcohol: While moderate alcohol can increase HDL, too much raises triglycerides and can damage the liver.

Final Thoughts: Taking Control of Your Health Naturally

By understanding the role of cholesterol in your body, you’re already on the right track to making better choices. While cholesterol itself isn’t the enemy, imbalances and discomfort can be. Armed with these tools, you can focus on natural methods to support a healthy heart, balance cholesterol, and avoid the side effects of medications.

If you’re ready to take the next step in your health journey, remember the four F’s, integrate intermittent fasting, and be mindful of what you eat. You don’t have to rely on medications when you understand the root cause of cholesterol problems and make these simple changes.