I’ve been asked this question several times and want to take a moment to explain how the cholesterol found in foods relates to your blood cholesterol levels.

Dietary Cholesterol

Cholesterol is found in animal products, such as cheese, steak, and eggs. You will not find cholesterol from plant sources. The cholesterol in foods is simply “dietary cholesterol”. It is neither “good” nor “bad”. When you consume a food containing cholesterol the different components of the food are processed by the body. The liver packages the dietary cholesterol into low density lipoprotein (LDL) cholesterol and high density lipoprotein (HDL) cholesterol. This is where the labels “good” and “bad” come into play. (FYI – There are other packages, such as very low density lipoprotein (VLDL) cholesterol, but for simplicity we’ll stick with LDL and HDL.)

Continue reading ‘Cholesterol in Food – Good or Bad?’ »

The label given to LDL cholesterol of “bad” and HDL “good” cholesterol tends to be misunderstood.

“Good” and “Bad” Cholesterol

LDL cholesterols potential for oxidation which leads to the development of arterial plaque has given it the rap of being “bad”. While HDL cholesterol contains more protein and tends to pick up cholesterol dropped throughout your arteries and returns it to the liver giving it the role of being “good”.

However, I think it’s very important for you to realize that there are “good” and “bad” forms of LDL cholesterol and “good” and “bad” forms of HDL cholesterol.

Continue reading ‘Cholesterol – Good versus Bad’ »

I think it’s fairly well known that walnuts provide some heart health benefits, but were you aware pistachio’s can be a good choice as well?

Pistachios are a good source of many nutrients, vitamins, and minerals.

A 1 ounce (28 grams) serving of pistachios provides:

170 calories
6 grams protein
2.9 grams fiber
73.4 mg omega 3 fatty acids
59.9 mg phytosterols

Pistachios are also a good source of copper, manganese, vitamin B6, thiamin, magnesium, and phosphorous. They also provide lutein and zeaxanthin, two carotenoids associated with a lower risk of age-related macular degeneration.

But, how do pistachios positively impact cholesterol and heart health?

Continue reading ‘Lower LDL Cholesterol with Pistachios’ »

A Centers for Disease Control and Prevention (CDC) report found the number of individuals in the U.S. living with elevated LDL cholesterol levels has decreased by about 1/3 between 1999-2000 and 2005-2006. These findings are based on the results of the National Health and Nutrition Examination Survey (NHANES) with just over 7,000 participants over the age of 20. According to CDC scientists the rate of high LDL levels decreased from 31.5% to 21.2%. Individuals included in the study were not taking statin medications, although self-reported use of statin medications increased from 8% to 12.4%.

This report is a good sign that more individuals are taking steps to control cholesterol levels, such as monitoring saturated and trans fat intake. However, if you are living with elevated LDL cholesterol what’s important is that you take steps to control your levels to reduce your heart disease risk. Here is a post where you can learn more about lowering LDL cholesterol:

Lower LDL Cholesterol Steps

Please share your thoughts on the study results below.

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com

If you are trying to sort out everything regarding cholesterol and make an informed treatment decision that’s best for your health, you may be feeling overwhelmed. I’ve already given steps to raise HDL and lower triglycerides, now I’d like to more into VLDL versus LDL.

Let’s start at the beginning. You eat a food and it provides more energy (calories) than you immediately need. The liver breaks down some the carbohydrates and protein and forms triglycerides (fat) and cholesterol. The liver is the major fat producing organ, while our adipose tissue (fat cells) stores the fat made by the liver.

Well, we all know that oil (fat) and water (blood) do not mix. So the liver, in order to solve this problem and export the triglycerides its’ created, coats the fat (triglycerides) with a protein, cholesterol, and phospholipid shell. A phospholipid shell is a structure that acts as an emulsifier so the fat and blood will mix. The resulting product is called a lipoprotein (lipo or lipid = fat).

Lipoproteins can transport different components throughout your system, such as cholesterol, fat, and protein. LDL (low density lipoprotein) and VLDL (very low density lipoprotein) transport mostly fat and cholesterol, but differ in the amount of each.

The liver releases VLDL into circulation. VLDL is made up of 55-65% triglycerides, 10-15% cholesterol, 15-20% phospholipid, and 5-10% protein. For comparison, HDL the “good” cholesterol is 45-50% protein. Once the VLDL is released, enzymes in the bloodstream interact with the triglycerides within the lipoprotein and change the package from “very low density” to “low density”. LDL is “less dense” than VLDL because it has lost a large chunk of triglycerides, changing its concentration to 10% triglycerides, 45% cholesterol, 22% phospholipid, and 25% protein. Now, there is an intermediate step between the VLDL and LDL, but for simplicities sake we’ll stick with the more general overview of what is taking place.

If you have high LDL levels, an oxidation process takes place that leads to plaque development in your artery walls, damage to vessel linings, and heart disease. Eating a wide variety of fruits and vegetables rich in antioxidants, such as vitamin C and vitamin E may slow or inhibit this oxidation process.

So, let’s summarize.

LDL and VLDL are both “lipoprotein packages” in your blood. Both are considered “bad” types of cholesterol.

They differ in what each package carries.

LDL – “bad” cholesterol
LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation. LDL should be less than 130 mg/dl, ideally less than 100 mg/dl.

VLDL – “bad” cholesterol
VLDL (very low-density lipoprotein) cholesterol contains minimal protein and mainly transports triglycerides. VLDL should be less than 40 mg/dL.

To prevent VLDL and LDL from clogging your arteries, follow a diet to lower cholesterol and consume antioxidant rich fruits and vegetables.

To learn about the free e-course “8 Steps to Lower Cholesterol”, sign up for The Heart of Health ezine. You’ll also receive regular heart health and weight loss tips from dietitian Lisa Nelson.

All the best,
Lisa Nelson RD
http://www.hearthealthwithlisa.com

LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation.

LDL cholesterol is commonly referred to as the “bad” cholesterol because it’s deposited along artery walls and if it becomes oxidized it will form a plaque eventually leading to blockage of your arteries. For this reason, physicians like to see low LDL levels. The American Heart Association recommends LDL cholesterol be below 130 mg/dl and ideally less than 100 mg/dl.

Here is the first of four options for lower LDL cholesterol diet:

Unsaturated Fats

To lower LDL levels evaluate your diet for saturated and trans fats. You want to replace saturated and trans fats with heart healthy unsaturated fats, such as omega 3 fatty acids.

Saturated fat intake should be limited to less than 7% of your total daily calories.

Sources include meat, milk, cheese, ice cream, butter, lard, shortening, hydrogenated vegetable fat, palm oil, and coconut oil.

Lower LDL Cholesterol Diet – Step 2

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.

Lisa Nelson RD: If you have a patient with a high HDL level, let’s say an HDL greater than 80; are you concerned if their LDL level is elevated??

Dr. Shelby-Lane: New research has revealed that LDL or “bad” cholesterol inhibits the breakdown of fat in adipocytes, or fat cells, thus suggesting that it is a regulator of fat stores.

This new knowledge gives you three important areas to work on to not only boost your HDL number but to also boost your HDL quality. It is interesting indeed that HDL-building nutrients like niacin and pantethine also help lower triglycerides and improve cardiovascular health, giving more proof to this new field of emerging HDL science.

Key nutrients that support HDL are:

• Niacin: Niacin has been shown to directly boost your levels of apoA-I while lowering triglycerides. I recommend non-flushing inositol hexanicotinate.
• Pantethine: Pantethine provides the energy to help form HDL, while also providing energy to assist triglyceride and LDL cholesterol metabolism.
• Phosphatidyl Serine: This nutrient contains a mix of the key phospholipids that are often lacking in the diet and are needed to construct the healthy cell membrane of HDL.

Along with HDL-building nutrients it is vital to take anti-inflammatory nutrients to calm down immune cells that are inducing free radical damage to the apoA-I protein. The basis of this approach is a diet rich in fruits and vegetables. Many nutrients may be of assistance. Some top choices include grape seed extract, resveratrol, tocotrienols (vitamin E), vitamin C, DHA, pomegranate, and blueberries. Stress management and getting adequate sleep are essential.

Ensure your fasting blood sugar never gets above 90. If it is, use “anti-glycating” nutrients that help protect your HDL from sugar-induced damage. Top choices include R-alpha lipoic acid, grape seed extracts, and resveratrol.

HDL cholesterol is a pivotal molecule that protects your circulation and directly manages its health. It is no longer adequate to simply have an HDL score above 40. You need high quality HDL – HDL that is energized and ready for duty.

Lisa Nelson RD: So, if you have an individual with an HDL of 88, do you take action if their LDL level is elevated at 145? Or are you less concerned, due to the protective effects of the high HDL level?

Dr. Shelby-Lane: This requires further testing with an expanded lipid profile to determine risk and treatment options. (See my answer to question number 7 to learn more about the expanded lipid profile test.)

February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.

All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps

In the last post I gave you the first step towards lowering cholesterol. Here is the third. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.

Step 3: Lose weight and/or maintain a healthy weight.

Weight has a significant impact on your heart health and cholesterol levels. Weight loss alone may lower triglycerides, LDL cholesterol, and total cholesterol levels. Losing as little as 10% body weight could drop your cholesterol back to the heart healthy range.

February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.

Lower Cholesterol: Step 1
Lower Cholesterol: Step 2

All the best,
Lisa Nelson RD

In the last post I gave you the first step towards lowering cholesterol. Here is the second. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.

Step 2: Adopt a heart healthy lifestyle.

This means eating a diet that support heart health and including physical activity as part of your daily routine.

Here are some basic guidelines for a heart healthy diet to lower cholesterol:

• Saturated fat intake should be limited to less than 7% of your total daily calories.
• Daily trans fat intake should be less than 1% of your total calorie intake.
• Cholesterol should be limited to less than 300 mg/day.
• Eat 25-35 grams of dietary fiber. The needs to include an adequate intake of soluble fiber, which will promote lower LDL levels.
• Include sources rich in omega 3 fatty acids to your diet. Some benefits of omega 3 fatty acids include lower triglycerides, increased HDL cholesterol, and slower build-up of arterial plaque.

Here are basic guidelines for physical activity to lower cholesterol.

• Include at least 150 minutes of physical activity each week.

This is the latest recommendation of The Health and Human Services Department. In order to see substantial health benefits, include at least 150 minutes, 2 ½ hours, of moderate-intensity activity each week. If times a factor, you can see the same benefits by bumping up the intensity and being vigorously active 75 minutes (1 hr. 15 min.) each week.

By include regular physical activity you will raise HDL cholesterol and lower triglycerides.

February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.

Lower Cholesterol: Step 1
Lower Cholesterol: Step 3

All the best,
Lisa Nelson RD

It’s often easier to turn to supplements or medications to lower cholesterol. However, the effectiveness of these treatments will not be as great if you do not have a solid foundation in place that supports heart health. Over the next few posts I’ll give you three basic steps you can implement now to promote lower cholesterol levels and reduce heart disease.

Step 1: Know and understand your cholesterol lab results.

A simple blood test will check your cholesterol levels. This test is also known as a lipid profile. You will learn your total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels. By knowing the “breakdown” of your lipid panel you (or your MD/dietitian) will be able to determine the best steps to take for results.

The American Heart Association Recommends that everyone over the age of 20 know their cholesterol levels.

Lower Cholesterol: Step 2
Lower Cholesterol: Step 3

All the best,
Lisa Nelson RD