Elevated cholesterol levels and heart disease go together. By managing your cholesterol now, you may protect your future health more than you realize.
Exercise and a low-fat diet are essential for the health of your heart. But how many of us eat enough fruits and vegetables each day? And did you know that by reducing the amount of certain high-fat foods you eat, you may lessen your intake of natural plant sterols, which play an important role in heart health?
Natural plant sterols are important to the health of your heart. These beneficial fat-like substances occur naturally in vegetables and fruits. They're especially concentrated in vegetable oils, legumes, nuts, and grains. Not only do plant sterols lower “bad” cholesterol (LDL), they do it without affecting “good” cholesterol (HDL) levels. The U.S. National Cholesterol Education Program recommends sterol-rich foods to boost your diet?s LDL-lowering power.
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Naturally produced in the liver, cholesterol is found in all parts of our bodies. Without it, our bodies couldn’t function properly, we couldn’t survive. For example, cholesterol acts as the backbone for vitamin D, for bile acids that help us to digest fat, and for hormones such as estrogen and testosterone. But too much cholesterol isn’t healthy either. A waxy, fat-like substance, our bodies find it difficult getting ride of cholesterol, so it builds up in our arteries and can lead to heart disease.
Cholesterol comes in two forms: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is called the “good cholesterol” because it helps with essential bodily functions. But too much “bad cholesterol” (LDL) tends to deposit onto the walls of our arteries, particularly the coronary arteries that lead to our hearts. These deposits cause blockages, which can lead to heart attacks and strokes.
Managing cholesterol is important for everyone, whether or not you have, or are at risk of having heart disease.
The symptoms of high blood cholesterol are usually not apparent. As many as 50% of us are unaware that our cholesterol levels are too high, creating unnecessary risk for developing future heart disease.
| Total Cholesterol (TC) | ||
| Less than 200 mg/dL | Desirable | Good for you! Try to keep it below this number. |
| 200-239 mg/dL | Borderline high | Be on the alert! You are at risk for a heart attack. You need to make changes in your lifestyle. |
| Equal to or higher than 240 mg/dL | High | Danger zone! You have a higher risk for a heart attack. Seek help from your doctor to lower your cholesterol level. |
| LDL ("bad") cholesterol | |
| Less than 100 mg/dL | Optimal |
| 100-129 mg/dL | Near optimal/above optimal |
| 130-159 mg/dL | Borderline high |
| 160-189 mg/dL | High |
| Equal to or higher than 190 mg/dL | Very high |
| HDL ("good") cholesterol | |
| Less than 40 mg/dL | Low |
| Equal to or higher than 60 mg/dL | High |
There’s more than one-way to manage your cholesterol levels.
But one way, on its own, may not be enough. For example, by combining plant sterols with a low-fat diet and exercise, clinical studies have shown that cholesterol levels can be reduced an average of 10%.
Before beginning a cholesterol-lowering program, consult with a health care professional.
Plant sterols are naturally found in many fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils, and other plant sources. Its molecular structure is almost identical to cholesterol (animal sterols). Because our bodies can’t tell the difference, they accept plant sterols as though they were cholesterol, blocking the absorption of dietary cholesterol into the bloodstream.
Concentrated levels of plant sterols are also associated with foods high in fat. When you remove these high-fat foods from a heart healthy diet, you also reduce a significant source of plant sterols, creating a need for supplementation. Research shows that plant sterol supplements, combined with exercise and a low-fat diet can effectively reduce cholesterol an average of 10%.
The U.S. Food & Drug Administration (FDA) has recognized the benefits of plant sterols, and has authorized a health claim linking them with the reduced risk of heart disease.
Cholesterol does not travel freely in the bloodstream. Rather, cholesterol is carried through the blood by particles called lipoproteins. Cholesterol also behaves differently depending on which type of lipoprotein carries it.
Low-density lipoproteins (LDL) deposit excess cholesterol on the artery linings (LDL cholesterol is the "bad" cholesterol). High LDL cholesterol (high 160-189 mg/dL, and very high 190 mg/dL and above) is a major risk factor for the development of coronary artery disease.
High-density lipoproteins (HDL) remove excess cholesterol from the blood (HDL cholesterol is the "good" cholesterol). HDL cholesterol protects against heart disease. This means that higher numbers of HDL cholesterol are better. A level less than 40 mg/dL is considered low and a major risk factor for the development of coronary artery disease.