Your guide to LDL Cholesterol.
Understand the impact of LDL Cholesterol on your health and longevity with Mito Health's comprehensive biomarker analysis. Our detailed reports cover key biomarkers, providing essential insights to help you make informed decisions for a healthier, longer life.
What is LDL Cholesterol?
Low-density-lipoproteins (LDL) are one of the types of particles that carry excess cholesterol in our blood. LDL-cholesterol (LDL-C) tests measure the amount of cholesterol carried inside these LDL-particles.
What does it assess?
LDL-C is used in existing risk prediction guidelines and can help us decide on need for treatment and effectiveness of treatment. However, recent studies suggest that the number of disease-causing particles is more important than the amount of cholesterol carried by these particles, which is better assessed by Apolipoprotein-B (apoB) testing.
We rely primarily on apoB to determine risk, and complement that with traditional cholesterol metrics like LDL-C.
How do I optimize my LDL Cholesterol levels?
Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, have been shown to lower LDL cholesterol and triglycerides while improving heart health. For plant-based options, flaxseeds, chia seeds, and walnuts are rich in ALA (alpha-linolenic acid), a type of omega-3 fatty acid that can also help optimize lipid profiles.
Omega-3s contribute to better lipid metabolism and reduce the risk of inflammation, which plays a role in cardiovascular diseases. Consuming omega-3-rich foods regularly or taking high-quality fish oil supplements can aid in reducing LDL levels.
Trans fats, found in many processed and packaged foods, are particularly harmful to LDL cholesterol. These fats not only raise LDL levels but also lower HDL cholesterol.
To optimize LDL levels, it is essential to eliminate or minimize trans fat intake by avoiding processed foods, fried foods, and foods containing partially hydrogenated oils. Instead, focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins that support a healthy lipid profile.
Regular exercise helps reduce LDL cholesterol while improving HDL levels. Aerobic activities, such as brisk walking, cycling, or swimming, are particularly effective in lowering LDL cholesterol.
Engaging in at least 150 minutes of moderate-intensity aerobic exercise per week has been shown to improve lipid profiles. Incorporating strength training, such as weightlifting, can also contribute to improved cholesterol levels by increasing lean muscle mass and boosting metabolism.
Exercise enhances the ability of the body to metabolize fat and improves overall cardiovascular health.
What do high and low LDL Cholesterol levels mean?
A high LDL-C, particularly when in conjunction with high apoB, indicates an increased risk of developing atherosclerosis, heart attacks and stroke. While there are some online that argue that LDL-C / apoB levels do not matter in those with low inflammation, insulin sensitivity or "large, fluffy LDL-particles", this is categorically false.
In general when it comes to apoB and LDL-C, lower is better for reducing the risk of cardiovascular disease. There is little fear of too low levels, as our cells are able to synthesise cholesterol to meet their own requirements in general.
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