Having high cholesterol is a major risk factor for developing heart disease – one of the number one killers in both men and women. Many people don’t even know they have a cholesterol issue since it’s not a problem that necessarily leaves you symptomatic. It’s best to measure your levels first thing in the morning through a blood test while fasting. The cholesterol panel is typically broken down into four parts.
1. Total cholesterol
2. LDL (known as bad cholesterol) High levels can block the arteries.
3. HDL (known as good cholesterol) Levels should not get too low as this protects the heart and keeps cholesterol from building up in the arteries.
4. Triglycerides (a form of fat in the blood) High levels raise heart disease risk.
If your doctor determines that you have the potential for heart disease after reviewing your lab work, they might prescribe a cholesterol lowering drug known as a statin. While that may seem like a common sense solution it does not mean you are free and clear. Statins have many side effects and although they may appear to protect you by lowering high risk numbers – diet, exercise and lifestyle cannot be ignored. Other screenings for those with high cholesterol are to measure C-reactive protein and homocysteine levels.
1. C-reactive protein (Also known as CRP) is an inflammatory biomarker. High levels can be a marker of future heart attack and stroke.
2. Homocysteine is an amino acid that is naturally occurring during the breakdown of the amino acid methionine. High levels can cause damage to arteries and increase likelihood of heart disease.
Diet and Supplements
There are cholesterol provoking foods that you probably already know to avoiding such as fried dishes, red meat, fatty cheeses etc. While I don’t necessarily advocate a vegetarian diet, I find a Mediterranean diet to be the most beneficial. This diet emphasizes fruits and vegetables which are high in fiber along with heart healthy omega- 3 fats from fish and olive oil. Even though turkey and chicken seem lean and harmless under most dietary programs, they contain relatively large amounts of methionine which should be limited since it raises homocysteine. Fish oil capsules are beneficial in reducing CRP and inflammation if you choose to do without eating any animal products at all.
Other supplements that can be useful are Folic Acid, Beta Glucan, Vitamin K and Coenzyme Q10. Folic acid is associated with lowering elevated homocysteine levels. Beta Glucan is a soluble fiber that can be taken in supplement form to help dietary cholesterol. Vitamin K can help prevent arterial calcifications (the most bioavailable form is Vitamin K2). Coenzyme Q10 (CoQ10) is a natural substance that the body produces. It helps with mitochondrial function and works as a powerful anti-oxidant for heart health. When using statin drugs, the body’s natural production of CoQ10 is depleted. Supplementing with this ingredient is strongly recommended.
Exercise and Stress Management
One of the most important things you can do for yourself starting tomorrow is to get moving. A minimum of 20-30 minutes of high intensity aerobic exercise a few days a week (walking, swimming, biking, and running) is essential. Even if you’ve never been physically active before, you can start off slowly. The heart is a muscle like all the others that needs to exercise to stay in shape.
Stress can do damage to your entire system, but it can also spike hormones such as adrenalin and cortisol. The cascade of high stress symptoms leads to increased blood pressure, anxiety and your susceptibility to having a heart attack. Even stress related panic attacks can feel like a heart attack if you don’t manage your stress and lifestyle properly. Getting back to the topic of exercise, it’s one of the best things you can do to bring down stress levels and don’t underestimate the importance of a good night’s sleep.