What about Cholesterol?

Posted on July 2, 2008

Cholesterol is found in animal and human cells and is used to form hormones, cell membranes, and other bodily substances.1 Our bodies naturally produce cholesterol, but too much can be a bad thing. Cholesterol gets around our bodies by transport molecules called lipoproteins. Let’s talk about the two main lipoproteins:

LDL (low-density lipoprotein) – The higher the LDL in the blood, the higher the risk for heart disease. LDL can create blockages and other damage to arteries. Physical inactivity, cigarette smoking, being overweight, and diets high in saturated fat and cholesterol raise LDL levels.2

HDL (high-density lipoprotein) – HDL is the good stuff. HDL protects against heart disease by removing LDL cholesterol from the arteries. It then transports it to the liver where it can be removed from the body. Regular aerobic exercise and not smoking increase HDL levels.

To recap, here are the things we can do to improve our cholesterol levels without medication:3

  • Eat less saturated fat. Check food labels for saturated fat content of foods.
  • Keep daily cholesterol intake lower than 300 mg. Check food labels.
  • Eat foods with antioxidants. Antioxidants can help block the processes of LDL. Fruits and vegetables are loaded with antioxidants.
  • Reduce body fat.
  • Get regular exercise. This can help reduce body fat and increase HDL levels.

As you can see, it’s always the same simple lifestyle changes that will go a long way in preventing future health problems. Eat healthy, exercise regularly and you will reduce your risk of many problems.

  1. Philip E. Allsen, Joyce M. Harrison and Barbara Vance, Fitness for Life: An Individualized Approach, 6th ed (Boston: WCB/McGraw Hill, 1997) 73. [↩]
  2. William D. McArdle, Frank I. Katch and Victor L. Katch, Exercise Physiology: Energy, Nutrition and Human Performance, 6th ed (Baltimore: Lippincott Williams and Wilkins, 2007): 25. [↩]
  3. Allsen, 75. [↩]

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