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What is Science Based Fitness?

Your free- source of information, news, and deep dive into the latest science in the world or fitness and health. We dive deep into the literature and debunk a lot of fake claims. Also, providing helpful tips and workouts to improve your health and quality of life. 

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The Truth

About Cholesterol

Is high cholesterol bad?

Take the first step to your healthiest self.

You might’ve heard some experts claim high cholesterol isn’t a risk factor for many diseases or health risk. However, what about high levels of low density -lipoproteins? (LDL) 

What is cholesterol? 
Cholesterol is a waxy substance found in your blood, and it’s required for many biological processes such as building healthy cells and hormone release. Cholesterol is carried throughout the blood by transport proteins called lipoprotein. However, there are different types of transport proteins. A lipid profile also measures triglycerides, which is commonly known as a type of fat in the blood. 

  • Low-density Lipoprotein LDL
  • High-density Lipoprotein HDL

Low-density Lipoprotein – Known as bad cholesterol, and cholesterol particles builds up in the walls of your arteries making them hard and narrow. 

High-density Lipoprotein – Known as good cholesterol, and can pick up excess cholesterol and take back to your liver. 

The cause of high LDL

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It was thought that dietary cholesterol may raise blood cholesterol. So, many people with high cholesterol were told avoid high cholesterol foods. This is no longer the case as studies confirm high dietary intake isn’t directly associated with high LDL. Although, foods high in saturated fat will impact blood LDL levels. As trans or saturated fat is metabolized, the liver can produce excess cholesterol. It’s best to avoid or reduce foods high in saturated fat if you already have higher than optimal LDL. Other risk factors that increase high LDL are:

  • Poor diet high in saturated fat
  • Obesity
  • Lack of exercise
  • Smoking
  • High Alcohol Consumption
  • Genetics

Prevention

Take the first step to your healthiest self.

Heart healthy lifestyle changes are important and can lower your risk of heart disease, stroke, and cancer. 

Low salt diet with plenty of fruits, vegetables, and whole grains
100%
Lose weight and increase exercise
100%
Limit animal fats and replace with omega 3 fatty acids.
100%
Drink alcohol in moderation and quit smoking
100%

Review

Although some still claim high LDL cholesterol is not a risk factor for many heart related diseases, there’s still a lot of support and evidence that proves high LDL is still a major risk factor. currently, high LDL is still the largest risk factor. Some experts claim people can die from heart disease regardless if their LDL cholesterol is within range. For many, “in range” is already too high of a benchmark. Also, many people are prescribed statins to lower their LDL. Although, damage to their blood vessels might have already occurred, and therefore, a statin cannot reverse some or all of the damage. Regardless of  beliefs, statins still increase lifespan for those with high cholesterol. No drug can out perform diet and exercise, or other lifestyle changes. Prevention is still key. 

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References

and Citations

  • Lee Y, Siddiqui WJ. Cholesterol Levels. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542294/
  • Schoeneck M, Iggman D. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2021 May 6;31(5):1325-1338. doi: 10.1016/j.numecd.2020.12.032. Epub 2021 Jan 16. PMID: 33762150.
  • Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, Jovanovski E, Au-Yeung F, Jenkins AL, Vuksan V. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016 Oct;116(8):1369-1382. doi: 10.1017/S000711451600341X. Epub 2016 Oct 11. PMID: 27724985.
  • Wadhera RK, Steen DL, Khan I, Giugliano RP, Foody JM. A review of low-density lipoprotein cholesterol, treatment strategies, and its impact on cardiovascular disease morbidity and mortality. J Clin Lipidol. 2016 May-Jun;10(3):472-89. doi: 10.1016/j.jacl.2015.11.010. Epub 2015 Nov 25. PMID: 27206934.
  • Virani SS, Aspry K, Dixon DL, Ferdinand KC, Heidenreich PA, Jackson EJ, Jacobson TA, McAlister JL, Neff DR, Gulati M, Ballantyne CM. The importance of low-density lipoprotein cholesterol measurement and control as performance measures: A joint clinical perspective from the National Lipid Association and the American Society for Preventive Cardiology. Am J Prev Cardiol. 2023 Feb 27;13:100472. doi: 10.1016/j.ajpc.2023.100472. PMID: 36970638; PMCID: PMC10037190.
  • Feingold, K. R. (2024, February 12). Cholesterol lowering drugs. Endotext [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK395573/ 
     
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