Lower CholesterolLDL-P: How to lower small, dense LDL particles
The development of heart disease is associated with many risk factors. LDL cholesterol level is often used to determine if preventative treatment is needed, such as medication to lower levels in an effort to prevent heart disease.
However, research indicates LDL cholesterol alone is not necessarily a good determinant of risk. LDL particles vary in their content, size, and density. Not all LDL particles impact heart disease risk in the same way.
Light, fluffy versus small, dense LDL particles
LDL particles come in two main sizes: Large, fluffy particles and small, dense particles.
I had these particles explained to me once by picturing dump trucks on a highway. This helped me visualize the role of these different particles. Hopefully it’ll help you…
Picture the large, fluffy particles to be five large trucks transporting a full load on the highway. Now picture small, dense particles to equal twenty small, trucks with a full load on the highway. It takes twenty small trucks to carry the same load five large trucks can transport.
The more “trucks” (ie particles) in your system, the greater your heart disease risk.
Hence the reason it is beneficial to have large, fluffy particles (ie trucks that can carry a lot in fewer loads) versus small, dense particles (ie more trucks to carry the same load).
Lower CholesterolCholesterol in Food – Good or Bad?
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.)
Lower CholesterolCholesterol – Good versus 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.
Lower CholesterolLower LDL Cholesterol with Pistachios
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?
Lower CholesterolLDL Cholesterol – Elevated LDL Cholesterol Prevalence Has Decreased
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%.
Continue readingLower CholesterolLower Cholesterol – Do you understand the difference between LDL and VLDL cholesterol?
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.
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