Understanding Cholesterol
Cholesterol is a fat like substance (lipid) that is present in cell membrane and is a precursor of bile acids and steroid acid. It is important for building cell membranes, producing hormones like estrogen and testosterone, and help in the digestion of fats. Cholesterol travels in blood in distinct particles which contain both lipids and proteins (lipoproteins).
Lipoproteins are classified into three types
Low-density lipoprotein (LDL)
High-density lipoprotein (HDL)
Very low-density lipoprotein (VLDL)
Intermediate density lipoprotein (IDL) is a different lipoprotein type that lies between VLDL and LDL.
1. Low-Density Lipoprotein (LDL)
LDL cholesterol is made up of 60-70 percent of the total cholesterol level. LDL is commonly referred to as “bad” cholesterol. It transports cholesterol from the liver to body cells, composed primarily of cholesterol. When LDL cholesterol level becomes high in blood, it can accumulate in the arteries, restricting blood flow and raise blood pressure which is the cause of atherosclerosis.
2. High-Density Lipoprotein (HDL)
HDL cholesterol is made up of 20-30 percent of total serum cholesterol. HDL is commonly referred as “good” cholesterol. HDL is primarily composed of protein. It transports cholesterol back to the liver from the cell. High levels of HDL are related with a lower risk of heart disease because they help in removing of excess cholesterol from the bloodstream.
3. Very low-density lipoprotein (VLDL)
VLDL is the type of lipoprotein primarily made by liver cells. It is primarily composed of triglycerides. VLDL transport lipids to various tissues in the body. As the VLD travels through the boy, cells remove triglycerides, causing to VLDL to shrink. As a VLDL loses triglycerides, the portion of lipids shifts, and increases lipoprotein density. The remaining cholesterol-rich lipoprotein eventually becomes as LDL.
Desirable Blood Lipid Profile
When you get a cholesterol test, you’ll see several numbers reported. These numbers provide insights into your cholesterol profile:
| Cholesterol | Cholesterol Level | Category |
| Total Cholesterol | Less than 200 mg/dl | Desirable level |
| 200 to 239 mg/dl | Borderline high for heart disease | |
| 240 mg/dl and above | High blood cholesterol. A person with this level has more than twice the risk of heart disease as someone whose cholesterol is below 200 mg/dl. | |
| HDL Cholesterol | Less than 40 mg/dl | Low HDL cholesterol. A major risk factor for heart disease |
| 40 to 59 mg/dl | The higher HDL level, the better | |
| 60 mg/dl and above | High HDL cholesterol. An HDL of 60 mg/dl and above is considered protective against heart disease | |
| LDL Cholesterol | Less than 100 mg/dl | optimal |
| 100 to 129 mg/dl | Near or above optimal | |
| 130 to 159 mg/dl | Borderline high | |
| 160 to 189 mg/dl | High | |
| 190 mg/dl and above | Very High | |
| Triglycerides | Less than 150 mg/dl | Normal |
| 150-199 mg/dl | Borderline High | |
| 200-499 mg/dl | High | |
| 500 mg/dl and above | Very high |
The Importance of Balance
Maintain a healthy balance between LDL and HDL cholesterol is crucial for cardiovascular well-being. Disturbance of this balance results in various health problems such as stroke, heart diseases, and peripheral artery disease.
Best food to lower cholesterol level
Certain foods into your diet can help lower cholesterol levels. Here’s a list of foods that are known to have cholesterol-lowering properties:
| Food | Nutrients | Function | Example |
| Oats and Whole Grains | Beta-glucan (a soluble fiber present in oats) | ReduceLDL cholesterol level | Barley, quinoa, brown rice, and whole wheat bread over refined grains. |
| Beans and Legumes | rich in soluble fiber and protein | reduce the level of cholesterol | Beans, lentils, chickpeas, and other legumes |
| Fatty Fish | rich in omega-3 fatty acids | Decreases triglycerides and lessen the risk of heart disease | salmon, mackerel, sardines, and trout |
| Nuts and Seeds | rich in unsaturated fats, fiber, and plant sterols | lower LDL cholesterol | Almonds, walnuts, flaxseeds, chia seeds, and sunflower seeds |
| Avocado | monounsaturated fats | raise HDL cholesterol (the “good” cholesterol) and lower LDL cholesterol | Hass, wurtz, Bacon, Pinkerton, Reed, and Zutano |
| Berries | antioxidants and soluble fiber | contributing to heart health | blueberries, strawberries, and raspberries |
| Garlic | allicin | Lower cholesterol levels and improve overall cardiovascular health. | Rocambole, Chesnok Red, German White, Polish Hardneck , Persian Star, Purple Stripe, Porcelain |
| Olive Oil | rich in monounsaturated fats and antioxidants | a positive impact on cholesterol levels | Extra virgin olive oil |
| Plant Sterol-Enriched Foods | sterols or stanols | These compounds can help block the absorption of cholesterol in the intestines | Certain margarines, orange juices, and yogurt drinks |
| Dark Leafy Greens | high in fiber, antioxidants | support heart health | Spinach, kale, Swiss chard, and other dark leafy greens |
| Soy Products | Isoflavones ( a plant compound) | lower cholesterol levels | tofu, edamame, and soy milk |
| Dark Chocolate | antioxidants called flavonoids | a positive impact on heart health | Dark chocolate with a high cocoa content (70% or more) |
| Green Tea | rich in catechins, which are antioxidants | may help lower LDL cholesterol and improve overall cardiovascular health | |
| Citrus Fruits | high in soluble fiber and vitamin C | support heart health | oranges, grapefruits, and lemons |
Natural Ways to Lower Cholesterol Level
Lowering cholesterol levels naturally is an effective approach to improving your cardiovascular health. Here are some natural ways you can lower cholesterol levels:
Adopt a Heart-Healthy Diet
High saturated and trans fats food can raise the LDL cholesterol levels. Replace saturated fats and trans fats with the healthier fat and add high fiber, protein, antioxidants and omega-3 fatty acids in your diet.
Exercise Regularly
Engage yourself in daily physical activities such as brisk walking, jogging, cycling, or swimming. These can increase HDL cholesterol levels and improve cardiovascular health.
Maintain a Healthy Weight
Achieving healthy weight can improve the level of cholesterol. It’s important to focus on sustainable weight loss through a combination of healthy eating and regular exercise.
Limit Alcohol Consumption
Limit your alcohol intake if you must consume. It should be up to 2 drinks for males and one drink for female per day.
Herbal Supplements
Some herbal supplements, such as garlic, fiber, artichoke extract, and fenugreek, red yeast rice, niacin (vitamin B3), CoQ10, have been suggested to have cholesterol-lowering properties. However, consult a healthcare professional before taking any supplements to ensure they are safe and effective for you.
Manage Stress
Chronic stress can contribute to higher cholesterol levels. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or spending time in nature.
Stay Hydrated
Drinking plenty of water supports overall health, including cardiovascular health. It can also help to maintain a healthy weight.