Cholesterol 101: What Your Personal Trainer Wants You to Know for a Healthy Heart
For many of our personal training clients, improving their health and longevity is their first priority when starting with us. This often leads to us discussing the results of their last physical and, more specifically, their cholesterol.
Cholesterol is an important topic in the conversation of heart health, but many factors surrounding it are often misunderstood. The goal of today’s
Cholesterol is essential for our bodies. It's like the building block for our cells and hormones. But, as with most things in life, too much of a good thing can become a problem.
High cholesterol is often called the "silent killer" because it usually doesn't cause noticeable symptoms. However, over time, it can lead to a dangerous buildup of plaque in your arteries. This buildup, known as atherosclerosis, narrows and hardens your arteries, restricting blood flow. This can result in serious health problems like heart disease, heart attack, and stroke. Even if you don't have symptoms, high cholesterol can silently damage your blood vessels, putting your health at risk.
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The Good, the Bad, and the Why
Cholesterol is a waxy substance found in your body. It's essential for building cells, making hormones, and digesting fats. Think of it like the wax on a surfboard—it provides structure and protection.
It’s also important to know the difference between dietary cholesterol, the cholesterol you consume through food, and blood serum cholesterol, the cholesterol circulating in your bloodstream. When discussing cholesterol in relation to heart health, we’re primarily concerned with blood serum cholesterol.
Many assume that there is a direct correlation between the amount of dietary cholesterol you consume and your blood serum cholesterol. In actuality, your liver produces most of your blood serum cholesterol, and dietary cholesterol usually contributes very little to it.
There are two main types of blood serum cholesterol:
LDL Cholesterol (The "Bad" Guy): This is the one you've probably heard warnings about. Too much LDL can build up in your arteries like plaque in a pipe, making it harder for blood to flow. Over time, this increases your risk of heart disease and stroke.
HDL Cholesterol (The "Good" Guy): This is often thought of as your good cholesterol because having more HDL is associated with less heart disease. It’s important to note that this relationship is only a correlation; Doing things to increase HDL does not seem to impact heart health significantly, but it also doesn’t seem to hurt.
A unique aspect of cholesterol is its summation of risk over time. Heart disease risk from cholesterol comes from it being elevated over prolonged periods of time. Most people take this to mean that they don’t have to worry about it until they’re older. In reality, it means that doing what you can to keep your cholesterol low now will make it so that you can live longer in the future.
Your cholesterol levels are measured in milligrams per deciliter (mg/dL) of blood. Here's a quick guide to help you understand the numbers:
Total Cholesterol: Ideally, you want this number to be less than 200 mg/dL.
LDL Cholesterol: Aim for less than 100 mg/dL for optimal health.
HDL Cholesterol: Shoot for 60 mg/dL or higher for optimal protection against heart disease. The higher, the better!
Triglycerides: These are another type of fat in your blood. Keep this number below 150 mg/dL.
Remember, these are general guidelines. Your ideal levels may vary depending on your individual health history and risk factors. If you're concerned about your cholesterol numbers, talk to your doctor. They can help you understand your results and create a plan to improve your heart health.
What Impacts Your Cholesterol Levels?
Many things can influence your cholesterol levels, including:
Genetics: Some of us are just predisposed to higher cholesterol due to our family history.
Diet: Eating excessive calories, especially those with lots of saturated and trans fats (think fried foods, fatty meats, and processed snacks), can raise your LDL levels.
Exercise: Regular workouts are like a magic potion for your cholesterol. They can lower LDL and raise HDL.
Weight: Carrying extra pounds can tip the scales towards higher LDL and lower HDL.
Smoking: If you smoke, quitting is one of the best things you can do for your heart and your cholesterol levels.
Sleep: Research has shown that poor sleep can negatively impact your cholesterol, specifically by decreasing HDL and acutely raising cholesterol in times of sleep deprivation.
Your Cholesterol Action Plan
Now, let's get into the action steps you can take to keep your cholesterol in check:
Talk to your doctor:
Your doctor can help you create a personalized cholesterol action plan. While there are many lifestyle factors we can address holistically, if you have elevated cholesterol, we want to lower it as quickly as possible to limit your risk.
They can also monitor your cholesterol levels and ensure that you are on the right track with any intervention you decide to try.
Eat a healthy diet:
Aim for a diet that is high in soluble fiber and low in saturated fats and processed foods.
Include plenty of fruits, vegetables, and whole grains in your diet. Legumes are especially beneficial.
Choose lean protein sources, such as fish, poultry, and beans.
Limit your intake of red meat, processed meats, and unhealthy fats, such as saturated and trans fats.
Reduce your intake of added sugar and refined carbohydrates.
*Easy win: Start by supplementing with a soluble fiber supplement before large meals. It will add fiber to help reduce your cholesterol, AND it will help improve satiety, potentially reducing your overall calorie intake.
Exercise regularly:
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If this seems impossible, get creative and start with a walk.
Include various activities, such as brisk walking, swimming, biking, and strength training.
*Easy win: Rather than trying to carve out 30 minutes in your busy schedule, try doing a little bit of activity every hour. Research shows that 10 bodyweight squats every hour can better regulate your blood sugar than a 30-minute brisk walk.
Maintain a healthy weight:
If you are overweight or obese, reducing your overall calorie intake can help you lose weight and lower your cholesterol levels.
Aim to eat a moderate amount of calories each day, based on your activity level.
Aim to lose weight gradually, at a rate of 1-2 pounds per week.
Quit smoking:
Smoking can increase your LDL cholesterol levels and lower your HDL cholesterol levels.
Quitting smoking is one of the best things you can do for your health.
Get enough sleep:
Aim for 7-8 hours of sleep per night.
Getting enough sleep can help to lower your stress levels, which can help to lower your cholesterol levels.
Manage stress:
Chronic stress can increase your LDL cholesterol levels and lower your HDL cholesterol levels.
Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
*Easy win: Research shows that being part of a healthy support system can help us deal with stress and improve several aspects of our health. If you struggle with stress, finding your tribe is a great first step.
Busting Cholesterol Myths
Let's clear up a couple of common misconceptions:
Myth 1: Dietary cholesterol is the main driver of blood cholesterol levels.
While dietary cholesterol can play a role, it's not the primary factor. Our bodies produce cholesterol naturally, and other factors like genetics, overall diet (especially saturated and trans fats), and lifestyle choices have a much greater impact.
Myth 2: High cholesterol is only a concern for older people.
High cholesterol can affect anyone, regardless of age. Even if you're young and healthy, it's essential to get regular checkups and be aware of your cholesterol levels. The best way to prevent an issue is to keep your cholesterol in healthy ranges as long as possible.
Myth 3: Egg yolks are bad for you because they're high in cholesterol.
While egg yolks do contain cholesterol, they're also packed with nutrients like choline and vitamin D. Moderation is key, but don't be afraid of eggs! If you eat frequently eat eggs and would like to reduce some of your saturated fat from eating them, I recommend cutting in egg whites to make it go further.
Myth 4: Natural supplements are better than cholesterol medication.
Many people turn to the “nature-fallacy” for most things nutrition, assuming that anything natural is essentially better or without side effects. Unfortunately, this is rarely the case. While there are some natural supplements that may offer marginal benefits, they are completely dwarfed by the effectiveness of prescription medications, and in some cases the natural supplements actually increase cholesterol.
While we’re on the subject, it’s also worth mentioning that vitamin and mineral supplementation has shown no impact on cardiovascular mortality.
Myth 5: Seed oils (like canola, soybean, and sunflower) are terrible for your cholesterol.
While some people claim seed oils raise "bad" cholesterol due to their omega-6 content, research suggests they actually help lower it, and don’t actually seem to cause inflammation as many claim. Moderation is key with all fats, but don't fear seed oils!
The Bottom Line
It's not just about the number on your singular cholesterol test; it's about keeping those levels healthy over time. By making smart choices about your diet, exercise, sleep, and stress management, you're taking important steps towards a healthier heart and a happier you. Remember, we’re here to help you every step of the way!
Do you want to start taking steps to build a healthy lifestyle? Book your free consultation below!
