Normal Cholesterol Levels: Understanding the Different Components
In the quest for maintaining normal cholesterol levels, most people forget that cholesterol actually plays an important role in our body and is actually an essential element of our anatomy.
Cholesterol is a required component of cell membrane and is found in all our cells. It is a necessary component for the synthesis of several adrenal and reproductive hormones. It is required for normal brain function and neve functions. It is required by the body to generate vitamin D.
There are two sources of cholesterol in the human body – our liver makes its own cholesterol, and it is in the food we eat. All cholesterol however is not soluble in water. So it needs a transporting agent to move it from the liver where it is produced to the cell membranes and tissues when it is used, and then back to the liver for excretion or recycling.
Enter the the two types of carrier lipoproteins – LDL (low density lipoprotein) and HDL (high density lipoproteins).
It is believed that the job of the LDL is to transport the cholesterol from the liver to the various cells and tissues that need it. As the LDL in our bloodstream carrying the cholesterol pass through the heart though, it is believed that some of it is retained by the walls of the arteries. As this build up increases, it forms plaque. When plaque chips off, it could result in blood clots or blockages in the arteries resulting in heart attack or stroke. As a result, LDL receives a bad rap is is commonly referred to as the bad cholesterol. And for this reasons it is recommended that you keep your LDL cholesterol levels low.
HDL or the high density lipoproteins on the other hand are responsible of transporting the cholesterol from the cells and tissues back to the liver where it is eliminated from the body. Studies suggest that higher HDL cholesterol levels in the bloodstream help flush out some of the excess cholesterol from the artery walls, hence promoting improved heart health. As a result, HDL cholesterol is commonly referred to as the good cholesterol and it is recommended that you keep your HDL cholesterol levels high.
So, as you can see, not all cholesterol is bad. It is extremely important to understand the different components of cholesterol. When you aim to achieve normal cholesterol levels, it is not all about just reducing the cholesterol levels, but the focus should be on maintaining the balance between good and bad cholesterol levels.
The first step towards achieving these balanced and good cholesterol levels is to have a cholesterol test called the fasting lipoprotein profile for obtaining your cholesterol numbers. The American Heart Association recommends that all adults over the age of 20 must have a fasting lipoprotein test once every 5 years. If you are a man over the age of 45, a woman over the age of 50, have total cholesterol greater than 200 mg/dL, have HDL levels less than 40 mg/dL or are in a high risk category (family history, obesity or other indicators), then you will have to have the fasting lipoprotein profile test more often.
The fasting lipoprotein profile is a simple blood test which tells you the total cholesterol levels, LDL cholesterol levels, HDL cholesterol levels and triglycerides levels in your blood. You need to fast for 12 hours before taking the test, and hence the name fasting lipoprotein profile. A small amount of blood will be drawn from your arm, and sent to the lab for analysis. The results will then be reported back to your doctor to be interpreted.
In order to make sure you have normal cholesterol levels, your report should indicate
- total cholesterol levels below 200 mg/dL.
- LDL cholesterol levels below 130 mg/dL.
- HDL cholesterol levels above 40 mg/dL (for men) and 50 mg/dL (for women).
- Triglycerides levels below 100 mg/dL.
Sometimes your report may also indicate your cholesterol ratio which is the total cholesterol number divided by the HDL cholesterol number. Cholesterol ratio is very effective in helping you understand the balance of the different types of cholesterol in your body. The recommendation from the American Heart Association however, is to use the absolute numbers for total blood cholesterol and HDL cholesterol levels.
Once you know what your cholesterol levels are, it is important that you figure out what your next plan of action should be. If your cholesterol levels look good, Congratulations! Make sure you eat healthy and exercise regularly to keep it that way. On the other hand, if things are not so rosy, or downright bleak, then is time to take a hard look at what lifestyle choices you can make to restore the cholesterol levels back to normal. Depending on the situation, you may need to discuss with your doctor if medication is necessary.
Heart disease is a silent killer. The cholesterol clogging your arteries normally does not offer any symptoms until it is too late. Take good care of yourself and your family by learning about what causes high cholesterol and taking proactive measures to maintain good cholesterol levels.
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Are Nuts Good For Lowering Bad Cholesterol?
Mother Nature provides pocket-sized sources of goodness for us to enjoy and nuts give you good reason to indulge in another handful. A plant food source that is rich in fiber, protein, vitamins, healthy monounsaturated fats, antioxidants and nutrients, nuts have recently come under the spotlight for their contribution to heart health. Here are some good reasons to introduce them into your diet.
Nuts for Heart Health
While all tree and ground nuts have been recognized as offering a health boost to any diet, not all nuts are created equal and certain nuts have been singled out as superior. Just one ounce a day of peanuts, hazelnuts, almonds, some pine nuts, pecan nuts, walnuts and pistachios can lower your chances of contracting heart disease. These nuts all carry a label endorsed by the FDA that they can help you to avoid heart disease if consumed in moderation. Significantly some pine nuts, Brazil nuts, cashew nuts and macadamia nuts were not included in this ruling, even though they also present a number of health benefits when consumed.
Even though macadamias were excluded, and it is probably owing to their very high fat levels, studies have also proven this nut to have the ability to lower cholesterol levels too. Made up of 86% monounsaturated fatty acid the studies carried out on macadamias posited the theory that nuts can chance the lipoprotein and serum lipid concentrations in the blood.
Nuts and Cholesterol Levels
Scientific studies that were carried out on control groups of participants have revealed that consuming nuts as part of a balanced eating plan can actively increase HDL cholesterol levels and decrease LDL cholesterol levels in the blood. Nuts contain no dietary cholesterol and contain a useful combination of fiber and omega-3 fatty acids.
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Are Eggs Bad For Cholesterol?
For many years eggs have been knocked down as one of the foods to avoid on a heart healthy diet because of their high cholesterol content. Based on a highly publicized report by the The American Heart Association (AHA) in the 70′s, it was believed that an egg is one of the sources of extremely high cholesterol and its intake should be reduced. Is this information all that it is cracked up to be? Are eggs really bad for cholesterol?
Cholesterol Content in Egg
Recent research conducted by USDA has indicated that the nutritional content of eggs is very different now compared to what it was years ago and eggs these days contain about 14% less cholesterol (and 64% more Vitamin D) than they did ten years ago. The changes in the nutritional quota of the humble egg are attributed to a difference in the diet the hens eat and the way they are reared in modern-day farming.
Ten years ago a large egg would have contained in the region of 215mg of cholesterol but today studies reveal that an egg of the same size only comes in at 185mg. The recommended daily allowance of cholesterol for people who have normal cholesterol levels sits at 300mg, whereas people who already have high cholesterol levels are advised to keep it down to 200mg a day, so a 215 mg of cholesterol egg would have been pushing the limits, when considered in the context of the cholesterol that was consumed over a day. At only 185 mg of cholesterol however, enjoying an egg these days still allows some leeway for a little more cholesterol from other food sources. Free-range hens who can forage for their own food and that are not commercially-fed have also been proven to produce eggs with a lower cholesterol content.
