Optimizing Heart Health: The Role of Cholesterol and Lipid Profile Tests

 

Cholesterol is a fatty, wax-like compound present in every cell of the body. It is a lipid, plays vital roles within the body. Lipids, which are insoluble in water, remain intact in the bloodstream and are transported to various body tissues to full fill essential functions. Your liver naturally produces sufficient cholesterol to meet the body’s requirements. However, additional cholesterol is obtained from dietary sources. The body is equipped with mechanisms to eliminate excess cholesterol, yet at times, this system may falter or become overwhelmed. Consequently, surplus cholesterol can accumulate in the bloodstream, potentially leading to health complications. It is water-insoluble and transported in the blood by carriers known as lipoproteins.

There are five major types of lipoproteins:

1. Chylomicrons
2. Very low-density lipoprotein (VLDL)
3. Intermediate-density lipoprotein (IDL)
4. Low density lipoprotein LDL – (bad and unhealthy cholesterol)
5. High density lipoprotein (HDL) – (good and protective cholesterol)

Where does cholesterol come from?

Blood cholesterol: Blood cholesterol originates primarily from the liver, playing a pivotal role in cell formation, vitamin synthesis, and hormone production. Your body generates all necessary cholesterol through its natural processes.

Dietary cholesterol: Cholesterol obtained from your diet is sourced mainly from animal products such as meat, eggs, cheese, and milk. Excessive intake of dietary cholesterol can potentially contribute to health issues if levels become elevated.

Important functions of Cholesterol:

• This substance forms the outer layer, or membrane, of every cell in your body.
• It plays a vital role in producing vitamin D and steroid hormones, essential for maintaining healthy bones, teeth, and muscles.
• Additionally, it contributes to the creation of bile, aiding in the digestion of dietary fats.

What is a lipid test?

A lipid panel is a blood test that measures levels of cholesterol and triglycerides in your blood. High levels can lead to build up in arteries, increasing the risk of cardiovascular diseases like heart disease, heart attacks, and strokes. This test helps healthcare providers assess the risk of these conditions in both children and adults.

Why is lipid test done?

The lipid profile comprises a set of tests frequently ordered collectively to assess the likelihood of developing cardiovascular diseases such as heart disease, stroke, and related ailments. Additionally, it aids in tracking the progress of treatments for conditions that may lead to blood vessel blockages, like atherosclerosis, referred to as “hardening of the arteries.”

What does a lipid profile measure?

A lipid panel measures five types of lipids in a blood sample:

1. Total cholesterol: The sum of LDL-C, VLDL-C, and HDL-C.
2. Low-density lipoprotein (LDL) cholesterol: Known as “bad cholesterol,” it can accumulate in blood vessels and raise the risk of cardiovascular disease.
3. Very low-density lipoprotein (VLDL) cholesterol: Typically low in fasting samples, it mostly comes from recent food intake; high levels may indicate abnormal lipid metabolism.
4. High-density lipoprotein (HDL) cholesterol: Known as “good cholesterol,” it helps reduce LDL buildup in blood vessels.
5. Triglycerides: A type of fat from food; high levels are linked to cardiovascular disease and pancreatic inflammation.

Understanding cholesterol numbers:

Keeping your cholesterol levels in check is an excellent way to promote heart health, reducing the risk of heart disease and stroke.

Total Cholesterol

• Desirable: Less than 200 mg/dL
• Borderline high: 200-239 mg/dL
• High: 240 mg/dL and above

LDL Cholesterol

• Optimal: Less than 100 mg/dL
• Near optimal/above optimal: 100-129 mg/dL
• Borderline High: 130-159 mg/dL
• High: 160-189 mg/dL
• Very high: 190 mg/dL and above

HDL Cholesterol

• Poor: Less than 40 mg/dL
• Better: 40-59 mg/dL
• Best: 60 mg/dL and above

Triglycerides

• Normal: Less than 150 mg/dL
• Borderline high: 150-199 mg/dL
• High: 200-499 mg/dL
• Very high: 500 mg/dL and above

How to manage your cholesterol?

1. Quit Smoking: Quitting smoking can increase your HDL cholesterol. Since HDL helps remove LDL cholesterol from your arteries, higher levels of HDL can contribute to lowering your LDL cholesterol.
2. Exercise: Strive for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking or cycling, each week. Exercise can help increase HDL (good) cholesterol and decrease LDL cholesterol.
3. Reducing alcohol consumption: Although moderate alcohol consumption may offer some heart health benefits, excessive drinking can elevate triglyceride levels and raise the risk of high blood pressure and heart disease.
4. Healthy Eating: A heart-healthy eating plan restricts the intake of saturated and trans fats. It advises consuming only the necessary calories to maintain a healthy weight and prevent weight gain. This plan promotes a diverse selection of nutritious foods, such as fruits, vegetables, whole grains, and lean meats. Examples of cholesterol-lowering eating plans include the Therapeutic Lifestyle Changes (TLC) diet and the DASH eating plan.
5. Watch your portion size: Overeating can cause weight gain, which may increase cholesterol levels. Pay attention to portion sizes, particularly with high-calorie foods.
6. Manage your stress levels: Chronic stress can elevate cholesterol levels and increase the risk of heart disease. Manage stress through healthy practices like meditation, yoga, deep breathing exercises, or spending time with loved ones.

Top Heart Healthy foods that can lower the cholesterol:

• Nuts & Seeds: Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are rich in heart-healthy nutrients like omega-3 fatty acids, fiber, and plant sterols. Together, these components play a crucial role in lowering cholesterol levels and promoting cardiovascular well-being. Whether enjoyed as a snack or added to meals, incorporating these nutritious bites into your diet can offer a straightforward and impactful approach to supporting heart health.
• Olive Oil: Extra virgin olive oil, a cornerstone of the Mediterranean diet, is renowned for its heart-protective properties. Packed with monounsaturated fats and antioxidants, it’s a potent ally in lowering LDL cholesterol levels. Whether drizzled over salads or used for cooking, incorporating olive oil into your culinary routine not only adds flavour but also promotes heart health.
• Avocado: Avocado, a heart-healthy fruit, boasts abundant monounsaturated fats, known for their LDL-lowering and HDL-boosting effects. Moreover, avocados are rich in potassium, essential for maintaining optimal heart function. Whether sliced onto salads or used as a creamy spread, incorporating avocado into your meals not only enhances flavour but also nourishes your heart.
• Berries: Berries like blueberries, strawberries, and raspberries aren’t just tasty treats—they’re packed with polyphenol antioxidants, which have been associated with reducing LDL cholesterol levels. By incorporating an assortment of berries into your meals, you not only add a vibrant burst of flavour but also support your heart health with each delicious bite.
• Legumes: Beans, lentils, and chickpeas are nutritional powerhouses, offering a double dose of soluble fiber and plant-based protein. Their soluble fiber content plays a vital role in cholesterol management by binding to cholesterol molecules and aiding in their removal from the body. Adding legumes to soups, salads, and main courses is not only a delicious way to diversify your meals but also a smart strategy for maintaining heart health.