What do they do?
Let's break it down...
What Is Cholesterol?
LDL and HDL are elements of what is known as cholesterol.Cholesterol is a waxy, fat-like substance that serves several important functions. It is a building block of many hormones - these drive the changes you experience in your body as you age. This fatty molecule is quite literally in every cell - in fact it is a key component for every cell membrane in the body!
When Does It Become A Problem?
Just like everything else in life, moderation is key, and excess is bad.The same applies to cholesterol.
Typically, your body makes enough cholesterol on its own for all the functions it is required for. The modern diet, however, introduces a lot more cholesterol into our systems. These are referred to as LDLs (low-density lipoproteins).
This is when it becomes bad.
How Does It Become A Problem?
Excess blood LDL often accumulates inside the walls of large blood vessels, like that of the heart. Initially, the narrowing caused by cholesterol built up on the vessel walls, is not a big concern. In some situations, it can even be reversible by changes made to your lifestyle.
The problem however lies in the fact that there are no symptoms – so it typically goes undetected.
Cholesterol, being a sticky molecule, tends to adhere to itself. Over time, small deposits become larger, causing the arteries to get narrower, eventually impeding proper blood flow to the heart. This process is called atherosclerosis.
Atherosclerosis showing impeded blood flow
The human body is exceptional at compensating. When blood flow to the heart muscles is reduced, it pushes the heart to pump twice as fast to ensure the rest of the body does not suffer.
Once again, your body will protect you from the symptoms. As it does, your heart will get bigger because the muscles are working harder. This principle works great for your biceps – go to gym, work out the muscle and it looks better; but for the heart, this principle does not apply.
As the heart gets bigger, it adds external pressure to the blood vessels that supply blood to it. This can lead to chunks of the cholesterol deposit breaking off. When this happens, the broken deposits can travel to smaller blood vessels as clots and block those. If this occurs in the brain, it is known as a stroke.
Alternatively, with continued pressure internally from the cholesterol deposits and externally from an enlarging heart, eventually, the narrowed arteries of the heart are unable to provide oxygen to the heart. This develops into a heart attack.
Cholesterol deposits can lead to heart attacks or strokes
How Can You Tell If You Have It?
Hypercholesterolemia, or high cholesterol levels in your blood, has no symptoms, but is a huge contributing factor to the development of heart conditions.
It can only be detected with blood tests. There are several subtypes of cholesterol, but the two main types detected by blood tests are LDL and HDL.
While LDL levels are dependent predominantly on diet and are referred to as the “bad cholesterol”, HDL (high-density lipoproteins) are the good guys. HDLs break down LDLs and carry them to the liver where they can be broken down and eliminated from the body.
Next time you have blood work done, take a look at your HDL and LDL levels; higher HDL is good, and lower LDL is even better!
What Can You Do About It?
High cholesterol can sometimes be hereditary; if you know this is the case for you, you can take extra precautions early on in life.
More commonly however, it is a result of dietary habits. This means it is preventable!
Here are some changes you can make to reduce your chances of developing hypercholesterolemia:
1. Quit smoking immediately – smoking has a three-fold effect; it damages artery walls and facilitates attachment of LDLs, it makes LDLs stickier so they attach more efficiently and lastly, it breaks down the HDLs in your system. By reducing this protective mechanism, you make yourself even more susceptible to developing heart disease or stroke. Studies show that within one year of quitting smoking, your risk of heart disease is half of that of a smoker!
2. Avoid saturated fats, trans fats – these food groups contribute to high LDLs. Foods to avoid include fatty cuts of meat, red meat, full fat dairy products and packaged snack-like foods
3. Increase intake of foods rich in omega-3 fatty acids – these contribute to a decrease in total fat levels in the blood and promote better heart health overall. Foods to include are salmon, anchovies, walnuts, chia seeds, and flaxseed
4. Maintain a low salt diet – this is beneficial for the heart as it helps to keep blood pressure in check. This protective mechanism reduces your chance of strokes or heart attacks
5. Increase your soluble fibre intake – these foods reduce how much cholesterol enters your blood. Foods to include are kidney beans, oatmeal and fruit
6. Maintain a healthy weight – BMI of greater than 30 puts your body at a higher risk of developing high cholesterol
7. Exercise at least 30 minutes per day – HDL is boosted by aerobic exercise!
Take Away Points
Managing an illness like high cholesterol can be scary when you don't have an understanding of how it has a negative impact on your body. Conditions like these, with minimal symptoms, can be complicated to detect.
Remember to keep an eye on HDL and LDL levels when getting blood work done.
Good signs are: HIGH HDL and LOW LDL!
The best way for you to stay healthy is to take precautionary measures early on in life. It is never too early to start! Basic lifestyle modifications you implement NOW can set the tone for your health in the future.
Do not stress and do not panic! Reading this already puts you ahead of the curve! :)
