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Cholesterol
What is cholesterol?
Cholesterol is a waxy, fat-like substance
found in every cell of the body. It is used to
help digest fats, strengthen cell membranes
and make hormones. Although cholesterol
serves many important functions in the
body, too much cholesterol in the blood can
be dangerous. When blood cholesterol
reaches high levels, it can build up on artery
walls, increasing the risk of blood clots,
heart attack and stroke.
The bloodstream transports cholesterol
throughout the body by special carriers
called lipoproteins. The two major
lipoproteins are low density lipoproteins
(LDL) and high density lipoproteins (HDL).
LDL is most often referred to as the “bad”
cholesterol whereas HDL is knows the
“good” cholesterol.
LDL - The "BAD" cholesterol
LDL LDL is the most numerous cholesterol
carrier found in the blood. It is also the
material that contributes most to the build up
of plaque on artery walls. Plaque forms
when LDL combines with other substances
and sticks to the walls of arteries.
Decreasing the amount of LDL cholesterol
in the blood is an important part of
decreasing risk of heart disease.
HDL - The "GOOD" cholesterol
HDL HDL cholesterol makes up a smaller
portion of the cholesterol carriers. However,
HDLs are probably just as, if not more
important than LDLs in preventing heart
disease. HDL removes cholesterol from the
blood by carrying it to the liver where it is
metabolized. Therefore, it is beneficial to
have high levels of HDL in the blood.
Your Cholesterol Reading - What should
it be? Cholesterol readings you receive from
your medical provider generally include
total cholesterol, LDL cholesterol, and HDL
cholesterol levels. It is important to look at
all three readings, not just the total
cholesterol. The following are recommended
goals for your cholesterol readings:
TOTAL CHOLESTEROL (mg/dl)
Desirable: Below 200
Borderline: 200-239
Undesirable: 240 and above
LDL CHOLESTEROL (mg/dl)
Desirable: Below 100
Near or above optimal: 100-129
Borderline: 130-159
High: 160-189
Undesirable: 190 and above
HDL CHOLESTEROL (mg/dl)
Desirable: Above 60
Undesirable: Below 40
TRIGLYCERIDES
Desirable: Below 150
Borderline: 150-199
Undesirable: Above 200
Triglycerides
Having elevated triglycerides may also
increase the risk of heart disease. Exercise, a
low-fat diet, and weight loss can all decrease
triglycerides. A normal triglyceride reading
is below 150 mg/dl.
COMBATING HIGH CHOLESTEROL
Many factors, such as genetics, obesity,
inactivity and poor diet contribute to high
cholesterol. Understanding how these
factors affect your cholesterol is important
in the prevention and treatment of high
cholesterol.
Genetics
Just as some people inherit physical
characteristics from their parents, others
inherit an increased likelihood of developing
high cholesterol. If you have a family
history of heart disease or high cholesterol,
it is important to focus on those aspects,
which you can control, rather than feeling
genetically doomed. By maintaining a
healthy weight, exercising regularly and
eating a low-fat, well-balanced diet you will
decrease your chances of developing heart
disease.
Weight
Accumulating excess weight is generally
associated with increased total and LDL
cholesterol. Every individual responds
differently to weight loss, however most
people find that blood cholesterol drops as
weight decreases. The best way to lose
weight and lower cholesterol is through
increased activity coupled with low-fat
eating.
Exercise
Exercise is very important in controlling
cholesterol levels. Not only does total and
LDL cholesterol tend to decrease with
activity, but HDL cholesterol increases. In
order to get this effect “aerobic” activity is
best. Aerobic exercise is any exercise that is
continuous, rhythmical and involves large
muscle groups. Most types of aerobic
exercise end with the letters “ing” (walking,
running, rowing, cycling, swimming, rope
skipping, dancing, hiking, and skating). The
cholesterol lowering effect of exercise is
greatest when individuals exercise at least 3
times per week for 30 minutes or more. A
Fitness Test performed at the IU Health
Center is free to students and is helpful in
assessing your level of fitness. The results
from this test can be used to design a
personalized fitness program that is
appropriate for you.
Diet
Diet is also a major component of
decreasing blood cholesterol. A proper diet
can help lower cholesterol for several
reasons. Diet modifications are essential for
weight loss but can affect cholesterol levels
even if weight remains unchanged. Also, a
proper diet is essential to provide energy for
those engaging in daily aerobic exercise. Fat
is often targeted as the main dietary factor,
which affects blood cholesterol. However,
some fat in the diet is necessary to serve
many functions in the body. A diet devoid of
fat is not a healthy diet. Remember that it is
the amount and type of fat in the diet that is
important in controlling cholesterol.
Saturated fat is the main dietary component
associated with raising cholesterol.
Saturated fats are found mainly in animal
products and the tropical oils. The following
foods are high in saturated fat and should be
used sparingly in the diet:
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beef fat, lamb, pork fat (lard)
butter, cream, whole milk dairy products
(whole milk and cheeses)
coconut oil, palm oil, palm kernel oil,
and cocoa butter
Replacing saturated fats in the diet with
monounsaturated and polyunsaturated
fats can help decrease total cholesterol. The
two fats highest in monounsaturated fats are
canola and olive oil. Examples of fats high
in polyunsaturated include: corn, cottonseed,
sunflower, safflower and soybean oil.
Trans Fat (Hydrogenated fats) are formed
by adding hydrogen to unsaturated fats. This
makes the fat more firm and makes the fat
more durable. Hydrogenation increases the
saturation and therefore makes it more
harmful to the body. New recommendations
call for eliminating or severely restricting
trans fats. Trans fats (hydrogenated oils) are
commonly found in fast foods, margarine,
peanut butter, snack crackers, cookies and
convenience packaged foods.
It is evident that not all fats are created equal
and do not affect your body the same way.
However, all fats have about the same
amount of calories regardless of their degree
of saturation. Fats have over twice as many
calories as protein or carbohydrate of a
given weight. This is why a donut has many
more calories than a bagel of the same size.
For those people who need to lose weight,
consuming too much of any fat will be
counterproductive.
Other Dietary Suggestions
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Eat a variety of foods from all food
groups choosing low-fat products from
each group. A copy of the food guide
pyramid is available from Health and
Wellness Education 855-7338.
Fiber binds cholesterol and can help in
cholesterol reduction. Choosing whole
grain products (bran cereal, whole wheat
bread)as well as fresh fruits and
vegetables will increase fiber intake.
Read food labels. Food labels are
required to list ingredients as well as the
amount of fat, saturated fat and
cholesterol in the food. Reading food

labels will allow you to choose heart
healthy foods.
Select protein sources from: *fish which
contains omega 3 fatty acids and can be
helpful in reducing the risk of heart
disease *lean cuts of meat (trim visible,
fats and look for little marbling),
*skinless poultry, *cooked dry beans and
legumes, *eggs (limit 3-4 per week).
Other factors which compound risks due to
high cholesterol
Smoking constricts blood vessels, elevates
blood pressure, and raises LDL cholesterol.
If you smoke - STOP!
High Blood Pressure damages blood
vessels and increases risk of heart attack and
stroke.