athlete eating salad after workoutFebruary is National Heart Wellness Month. So, we thought we'd practice our part in spreading sensation past bringing you a three-part centre health blog series. Beginning up? The always-ominous "total cholesterol."

As one of the most ordered lab tests, total cholesterol tin provide a loftier level glance at how your body is handling lipids, or fats. According to the CDC, roughly nine pct of all doc'south visits include a cholesterol examination.i So, how should you interpret your full cholesterol value? Is the whole greater than the sum of its parts?

5 blood biomarkers all athletes should know What is total cholesterol?

Total cholesterol can be determined in two means. It can either exist directly measured in the blood, or more than commonly, it tin can also exist calculated. The adding takes into account the two main forms of cholesterol –HDL (high density lipoprotein) and LDL (depression density lipoprotein) – every bit well equally a small fraction of triglycerides. Any one of these three components can skew full cholesterol values. Here'south a cursory definition of each:

HDL: Loftier density lipoprotein is a protective class of cholesterol that helps to remove harmful particles from apportionment earlier they tin crusade damage to blood vessels. This process earned information technology the nickname "proficient cholesterol."

LDL: Low density lipoprotein is a potentially unsafe type of cholesterol that can get oxidized (a process that makes it unstable and capable of causing harm), which tin can lead to the hardening ofarteries. If LDL builds upwardly, information technology can lead to blockages – which can cause serious cardiovascular incidents. LDL is therefore aptly referred to as the "bad cholesterol."

Triglycerides: A form of stored fat that circulates in the bloodstream usually from excess weight, calories, alcohol, lack of exercise, liver damage, or genetics.

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How to translate your results


Knowing which biomarker (or combination of the three) is responsible for the skew of your total cholesterol number is more of import than the full cholesterol value  itself. 3 scenarios can business relationship for high total cholesterol:

1. High full cholesterol, high LDL cholesterol, low HDL cholesterol, and high triglycerides

High alert! This is the well-nigh dangerous combination of lipid markers. Roughly 32% of Americans take elevated LDL cholesterol, according to the CDC.1 In this ratio, where loftier LDL is coupled with depression HDL, the gamble of developing cardiovascular disease is high. Information technology is very important here to bring down LDL cholesterol and increase HDL cholesterol to aid combat the "bad" LDL. The ratio of HDL to LDL is very important.

2. High total cholesterol, normal LDL, high HDL, normal triglycerides

In this instance, the high total cholesterol is less troublesome since information technology's largely due to elevated HDL (call up, that'southward the "practiced" kind). The fact that HDL is high and LDL is normal also makes for a favorable HDL:LDL ratio. Although, extremely high levels of HDL cholesterol can be due to genetics. More often than not, HDL levels shouldn't exceed 116 mg/dL for men and 135 mg/dL for women.2

iii. High total cholesterol, normal LDL cholesterol, normal HDL cholesterol, very high triglycerides

Fifty-fifty though triglycerides only contribute a small fraction to the total cholesterol value, very loftier levels tin can drastically skew this value and are very dangerous. Loftier levels of triglycerides, especially without high levels of HDL or LDL, may indicate issues in the liver, where triglycerides are fabricated. Testing your liver enzymes can help you identify whether at that place is in fact a problem – levels of these enzymes would be high if this were the instance. Elevated triglycerides can exist damaging to your cardiovascular system, but tin besides pb to astute pancreatitis (inflammation of the pancreas), which requires firsthand medical attention.3

shelllfish and cholesterol

What about LDL particle size?

There is a lot of buzz in the health community most LDL particle size. If you recall, LDL is low density lipoprotein. Its "low" density is due to its high proportion of fatty, which is non a very dumbo substance (think of salad dressing when information technology separates – the oil floats to the top). HDL, on the other hand, has a lower fat-to-protein ratio than LDL, making it more dense.

LDL is particularly troublesome due to its chapters to oxidize, which makes it more likely to become implanted in claret vessels and harden. This tin can eventually cause blockages. T his is where the particle size becomes of import: smaller LDL particles can get lodged in the arteries more easily. The larger LDL particles announced to be less dangerous.

Unfortunately, LDL particle size is still new science. While information technology is promising, it should non yet be used to determine and manage someone'south run a risk of cardiovascular disease (CVD). 4

Because of this demand for further research, InsideTracker doesn't include LDL particle size in our lipid panels just yet. In the concurrently, it appears that there is an association between small-scale LDL particle size and high triglycerides coupled with depression HDL.4

How to brand the "bad" a picayune scrap ameliorate

Equally mentioned higher up, the oxidation and hardening of LDL is largely responsible for the development of heart disease. Appropriately, lowering your LDL value is the first hurdle to tackle when prioritizing your middle wellness (hint: increase soluble fiber and limit saturated fatty intake).

Once you have reached an optimal level, protecting the LDL from oxidation is just as important. Costless radicals (yes, the same ones that cause inflammation) are the main stimulant for oxidization.v They're also counteracted past antioxidants, hence the proper noun. Therefore, it follows that in order  to reduce the potential for LDL to cause damage in the body, you lot should swallow anti-inflammatory foods.

Common antioxidants include vitamins A, C, and E, too as selenium. These are plentiful in dark leafy greens, bright carmine, orange or yellow fruits and vegetables, citrus, berries, broccoli, bell peppers, and nuts and seeds – go a serving of atto the lowest degree one of these foods every twenty-four hour period. Nighttime chocolate and scarlet wine in moderation are besides high-antioxidant foods.

Already have your total cholesterol values? Let u.s. help y'all translate them by calculation them to the InsideTracker platform. Haven't had your values checked earlier? Perhaps it'due south been a while? Nosotros can help with that, too. Your lifestyle choices might too be influencing your cholesterol number; if it needs a fine tune, allow united states of america build you a personalized plan to meliorate!

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Ashley Reaver, MS, RD, CSSD

Ashley is the Atomic number 82 Nutrition Scientist at InsideTracker. As a registered dietitian and educator, Ashley enjoys cooking and education individuals the power that food has on their health. You lot'll observe Ashley hiking, eating, and spending time with her family. Follow her on Instagram @lower.cholesterol.nutrition.