What Does Your Cholesterol Mean?

Bad/LDL (Low-density lipoprotein) cholesterol- can join with fats and other substances to build up in the inner walls of your arteries. The arteries can become clogged and narrow, and blood flow is reduced.

Good/HDL (High-density lipoprotein)- carries harmful cholesterol away from the arteries and helps protect us from a heart attack and stroke.

Triglycerides- are the most common type of fat in our bodies. They come from the food we eat. Our bodies make them as the body converts excess calories, sugar, and alcohol into triglycerides. Typically, high levels are found when one has high cholesterol (typically high Bad/LDL and lower Good/HDL). Triglycerides are a type of fat or “lipid” comprised of three fatty acids attached to glycerol.

  1. Saturated Triglycerides- Biggest dietary cause of high bad (LDL) cholesterol. (Found in butter, cheese, whole milk, dairy ice-cream, meats, poultry, and eggs.)
  2. Monounsaturated Triglycerides- Can help lower Cholesterol. (Found in avocados, nuts, and seeds.)
  3. Polyunsaturated Triglycerides Omega 3 + Omega 6- Can also help lower Cholesterol (Also found in avocados, flaxseed, and chia seeds).

Why Does Cholesterol Matter?

When our Cholesterol is high, it can decrease the blood flow to our heart! High Cholesterol leads to the buildup of plaque that can narrow our arteries and restrict blood flow. If the blood supply to part of the heart or brain is completely cut off, the results could be a heart attack and/or stroke! High cholesterol tends to be a silent detrimental issue with no apparent symptoms!

Our liver makes all the cholesterol we need. If we consume “dietary cholesterol” which comes from food items such as dairy fat (milk, cheese, butter, dairy ice-cream), meat, poultry, fish, tropical oils and many process foods can trigger our liver to make excess cholesterol.

  • Cholesterol can form a thick, hard deposit(s) throughout our arteries that can harden them and narrow them. This is called atherosclerosis. If a clot forms and blocks your artery that is now possibly narrowed, a heart attack or stroke can occur.
  • If someone smokes, has Diabetes or elevated Blood Pressure, it increases the risks even more for heart attack, stroke and/or coronary heart disease. More risks can increase the severity.
  • Research has shown that elevated cholesterol is associated with increased risk of developing Alzheimer’s as well- it’s amazing how much cholesterol can negatively impact our brains!!!

Remember- Paying attention to our cholesterol is VERY important—it is silent…When our Cholesterol is high, it decreases blood flow to our heart! High Cholesterol leads to the buildup of plaque that narrows the arteries and restricts blood flow. If the blood supply to part of the heart or brain is completely cut off, the result is a heart attack and/or stroke.

What are the Levels:

Total Cholesterol <200 mg/dl is desirable

•200-239 mg/dL borderline high

•>240 mg/dL considered high

LDL/Bad <100 mg/dL Optimal

•101-129 mg/dL near optimal if no risk factors)

•130-159 mg/dL borderline high

•160-189 mg/dL is high

•>190mg/dL very high

HDL/Good >60 mg/dL or higher is optimal

•41-59 mg/dL borderline low

•40 or less mg/dL very low

Triglycerides <150 Optimal

•150-199 Borderline

•200+ High

However, recent studies have shown that about 35% of heart attacks occur in people with a total cholesterol in the desired normal range between 150-200. The foods we eat have an enormous impact. About 50% with normal cholesterol, still have plaque build-up. That is why its important to focus on essential fats and not non-essential fats. Having good cholesterol is just one important part!

What Can We Do to Help our Cholesterol?

What we Eat has a huge effect! Eating whole foods (unprocessed) plant-based foods such as- fruits, vegetables, whole grains, tubers, nuts, seeds and legumes can help bring cholesterol down. Eating healthily brings possibility of reducing the need for cholesterol medications. Plant-based foods are naturally rich in fiber, potassium and low in sodium, low in fat, and cholesterol. A plant-based diet is an easier way to reduce the amount of sodium, saturated fats and trans-fat.

When we minimize or avoid animal-fats (meat and dairy), added oils, and other unhealthy processed foods, our blood becomes less viscous which means “thick.” By minimizing or avoiding animal fats and unhealthy processed foods, our blood becomes more like water and less sticky and/or thick-like grease.

With blood being more like “water” it will flow more easily through our arteries and our heart. This also helps the heart to not push as hard to keep our blood moving.

  • FIBER!! Soluble fiber including, oatmeal, fruits, dried fruits, vegetables, legumes such as kidney beans has a powerful way of busting up cholesterol!
  • By Stopping smoking, the good cholesterol can likely improve by as much as another 10%. 
  • Also, it’s been shown that eating 2 Brazilian Nuts per Week has a positive impact on supporting cholesterol levels. Also, by incorporating AMLA powder has also shown to markedly improve one’s cholesterol!
  • Reducing saturated fat to no more than 5-6% of our total daily calories (for the standard 2,000 calories) a day (about 11-13 grams of saturated fat) has been shown to assist with decreasing cholesterol. Even better if avoided!
  • Unsaturated fats found in avocados, walnuts, and olives (not olive oil) may help improve blood cholesterol in place of saturated fats.

Note: These ranges above are not absolute, only your medical practitioner/provider can interpret specifically for you. There are other factors to be considered along with other possible tests and measurements that may need to be performed. This is general information only, not a formal outline or guide. Over time, currency and completeness of the information may change. Recipients should seek medical advice from their licensed healthcare professional.  6-1-19 ~AJ

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