by Caitlin H,
November 20, 2023
Heart disease is the leading cause of death in adults, and doctors have been studying risk factors for nearly 100 years to try to reduce patients’ risks. One of the main factors they analyzed was cholesterol – high-density lipoprotein (HDL), or “healthy” cholesterol, showed a protective effect, while low-density lipoprotein (LDL), or “bad” cholesterol, suggested a higher risk.
However, a recent review of previous research suggests that it’s actually more complicated than that. The analysis, published in April in the European Heart Journal, found that cholesterol aggregates into “balls,” a unique combination of small and large particles of HDL and LDL.
“Having large amounts of small-particle LDL increases the risk of heart attack, while large-particle LDL may not be a major risk factor,” Dr. Gabe Mirkin said in a recent article. “Having lots of large-particle HDL may help prevent heart disease, while having lots of small-particle HDL may not help prevent heart disease.”
Mirkin, a fitness guru, longtime radio host and sports medicine doctor with more than 50 years of experience, added that people who may be at risk for heart disease should ask their doctor for a blood test that measures LDL and HDL Cholesterol, non-HDL-cholesterol and cholesterol particle size.
“Both high-density lipoprotein cholesterol (>90) and low-density lipoprotein cholesterol (<35) are associated with increased risk," Mirkin said.
By knowing the details of your cholesterol, you can work with your doctor to develop a plan to reduce your chances of developing this disease. In addition to measuring LDL and HDL, there are a few other things you can do to lower your risk of heart disease.
1. If necessary, develop a weight loss plan.
If you have a high body mass index, losing weight is one of the best ways to reduce your risk of heart disease. Your weight relative to your height determines your body mass index (BMI), also known as body mass index. BMI is helpful because it shows whether you are underweight, normal weight, overweight, or obese. You can also use our free diet analysis to find out your body mass index and get meal planning advice from our team of nutritionists.
2. Eat healthy, wholesome foods regularly.
Consistently eating nutritious meals is crucial to longevity. Your meals should contain a balance of protein, whole grains, fruits and vegetables. If you need help figuring out where to start, Diet-to-Go can help! We offer four menus crafted by chefs and designed by nutritionists. Our Mediterranean menu features a diet rich in healthy fats, Omega-3 fatty acids, fruits, vegetables and nuts. Studies have found that a Mediterranean diet can reduce weight, fight heart disease and stroke, and stave off type 2 diabetes and premature death.
3) Quit nicotine.
Nicotine is an addictive substance found in cigarettes, vaping devices, snus, some chewing gums, and more. Scientists say nicotine increases heart rate and blood pressure and may also stiffen artery walls. Quitting nicotine is essential for heart health.
4) Exercise at least five days a week.
Whether you go for a 20-minute walk, join a fitness class, go to the gym, play sports, or just do something light like cleaning or gardening, regular exercise can help keep your resting heart rate low during the day, which in turn can This in turn can reduce the risk of heart disease.
5) Don’t drink alcohol every day.
Excessive alcohol consumption may increase blood pressure and lead to weight gain. While an occasional beer, wine, or cocktail is fine, try not to drink it every night.
bottom line
Knowing your specific type of cholesterol (whether HDL or LDL) and its particle size is a good first step in determining your risk factors for heart disease. Talk to your doctor about your options and what tests may be available to you.
In the meantime, try to put the above tips into practice and make them a part of your daily life. Doing this will go a long way toward ensuring your heart stays healthy and strong for years to come!
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Author: Caitlin H
Food community manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about connecting with others online and maintaining a healthy, active lifestyle. She believes moderation is key and that people will have the greatest weight loss success if they practice common-sense healthy eating and fitness.