You hear all over the media that lowering your cholesterol is key to heart health, but what does
that really mean? Cholesterol plays a crucial role in your body, and not all of it is bad. In this
article, we’ll dive into the different types of cholesterol, why managing them is important, and
the best ways to keep your heart in top shape.
Nova Vita Solutions
At Nova Vita, we offer comprehensive support for your cholesterol levels and overall heart
health, starting with advanced lab work to assess your cholesterol levels. We can create a
personalized plan to help you improve your cholesterol balance by identifying your LDL, HDL,
and triglyceride levels. Our services include IV infusions, vitamin injections, and peptide therapy
designed to boost metabolism, improve heart health, and support overall well-being. Book an
appointment today!
What is Cholesterol?
Cholesterol is linked to heart attacks, strokes, and other types of cardiovascular diseases, but our
bodies need cholesterol to build cells, make vitamins, and produce hormones. Cholesterol, which
is a type of lipid (fat) isn’t “bad” unless you have too much of it in your bloodstream.
Your liver makes all the cholesterol you need. The remainder of the cholesterol in your body
comes from foods from animals such as meat, poultry, and dairy products. These foods can be
high in saturated and trans fats that increase the cholesterol in your body. Additionally, tropical
oils, such as palm oil, palm kernel oil, and coconut oil contain saturated fats that can increase
poor cholesterol.
Eating a diet high in these saturated and trans fats can bring your normal cholesterol level to a
high cholesterol level. By following a heart-healthy diet, you will eat a diet naturally low in
unhealthy fats and high in healthy fats, keeping your cholesterol at a normal level.
What Are Triglycerides?
Your blood also contains triglycerides stored in your body’s fat deposits. Hormones regulate
triglycerides to make energy between meals. When you eat, your body converts extra energy it
doesn’t need right away into triglycerides. If you regularly eat more energy than you need, you
may have high triglycerides and an increased risk of heart disease and stroke.
Types of Cholesterol
The two main types of cholesterol are:
1) Low-density lipoprotein (LDL)- this is the “bad” cholesterol that can add to the build-up
of plaque in your arteries and increase your risk of coronary heart disease.
2) High-density lipoprotein (HDL)- this “good” cholesterol helps protect you against
coronary heart disease and reduce plaque levels.
What Causes High Cholesterol?
Not eating enough healthy fats that increase HDL cholesterol. Foods containing healthy
fats include avocado, nuts, seeds, oils from plants and seeds, and fish.
● Not eating enough fiber can increase the amount of bad cholesterol (LDL) in your blood.
Eating foods high in fiber such as vegetables, fruits, whole grains, legumes, nuts, and
seeds can reduce LDL.
● Not getting enough regular physical activity.
● Smoking.
● Being overweight or obese and having too much body fat around your middle.
● A family history of high cholesterol or heart disease can cause hypercholesterolemia.
● Drinking too much alcohol can increase your cholesterol and triglyceride levels.
● Some medical conditions such as type 2 diabetes, kidney and liver disease, and
hypothyroidism can cause high cholesterol levels.
A Heart-Healthy Diet
A variety of healthy protein-rich foods such as fish and seafood, beans and lentils, nuts
and seeds, eggs, and lean poultry.
● Limit your intake of red meat to one to three times a week.
● Unflavored milk, yogurt, and cheese. (If you have high cholesterol opt for the reduced fat
versions.)
● Healthy fats and oils such as avocado or olive oil.
● Opt for herbs and spices instead of adding salt.
● Watch your portion control.
● A healthy plate includes ¼ healthy proteins, ¼ wholegrains, and ½ colorful vegetables.
Part of a heart-healthy diet that helps lower your cholesterol is limiting the obvious unhealthy
fats such as takeaway food, fried food, excessive butter, and other processed foods. Instead, you
want to focus on healthy fats such as the following:
● Fish
● Unsalted nuts such as almonds, cashews, peanuts, pine nuts, walnuts, and Brazil nuts.
● Flaxseed and chia seeds (add to oatmeal, shakes, yogurt, and more)
● Avocados
● Greek yogurt
● Dark chocolate
Treating High Cholesterol
To best manage cholesterol, remember the three Cs: check, change, and control:
● Check your cholesterol by regularly getting your levels tested to assess for any risks.
● Change your diet, exercise regularly, and lifestyle habits to improve your levels.
● Control your cholesterol by meeting with your doctor regularly to discuss any needed
medications or specific lifestyle changes.
High cholesterol is one of the major controllable risk factors for coronary heart disease, heart
attack, and stroke. If you smoke, have high blood pressure, or have diabetes you increase your
risk of high cholesterol. The more risk factors you have, the higher your chances of developing
high cholesterol.
Other specific lifestyle changes aside from improving your exercise regimen and eating a
heart-healthy diet include quitting smoking and limiting your alcohol consumption. Your doctor
may recommend you take certain cholesterol-lowering medicines to manage your cholesterol and
reduce your risk of having a heart attack or stroke.
Bottom Line
Understanding your cholesterol levels is essential for maintaining heart health. While some
cholesterol is necessary for bodily functions, too much of the wrong type can increase your risk
of heart disease. By managing your diet, staying active, and working with your healthcare
provider, you can keep your cholesterol levels in check and protect your heart for the long term.
Let Nova Vita help you stay ahead of potential issues and live a heart-healthy life by booking an
appointment today
