Cholesterol and its role in the body
Cholesterol levels can provide insight into metabolic health.
Metabolic health can, in part, be determined by conditions like excess abdominal body fat, high blood sugar levels, high blood pressure, high triglycerides, and low HDL, which increase the risk for diseases like heart disease, stroke, and type 2 diabetes (1).
Cholesterol is needed to produce hormones like testosterone, estrogen, cortisol, and vitamin D, as well as bile salts that help us break down fats, it coats and protects nerves, is involved in signaling and transport functions, and as a part of cell membranes it helps to keep them fluid (2) (6).
Certain infections, like herpesvirus, can lead to increased cholesterol in the body (4). Research shows that oxidized cholesterol facilitates the elimination of infections, revealing cholesterol's role in supporting immune function, with elevated cholesterol protecting the infected individual (5).
Cholesterol is so vital to our health and well-being that the liver and intestines make most (80%) of the body’s cholesterol, with only about 20% tied to what we eat (3).
Types of cholesterol and lipids
Here are a few definitions:
· Lipid: a fatty or oily molecule that doesn’t dissolve in water
· Triglycerides: a lipid stored in fat cells when energy (calories) is not used. Carried through the body via blood by very-low-density lipoproteins (VLDL) that become LDL
· Lipoprotein: a particle made up of lipids and protein that transports cholesterol and triglycerides in the blood
· LDL: low-density lipoprotein that travels with cholesterol – “bad” cholesterol. LDL moves cholesterol around the body to repair cells (7).
· HDL: high-density lipoprotein that travels with cholesterol – “good” cholesterol. HDL brings excess cholesterol to organs that need it or to the liver for disposal through feces (8).
LDL, or low-density lipoprotein, can be defined further as it has two forms, categorized by size and density (9).
· Pattern A: an LDL molecule that is larger and less dense
· Pattern B: an LDL molecule that is smaller and denser
Pattern B, the small, dense LDL, is a biomarker for cardiovascular disease as this pattern passes more easily into the blood and blood vessel wall to form atherosclerotic plaque (9).
More recent research highlights other functions of HDL (high-density lipoprotein) such as its antioxidant, antithrombotic, and anti-inflammatory properties, and it improves endothelial (cells that line the heart, blood, and lymph vessels) function and repair (11). HDL also encourages glucose uptake by skeletal muscle and stimulates insulin production and secretion from pancreatic cells which can improve insulin sensitivity, all showing the importance of HDL as a biomarker of metabolic health (11). An optimal HDL level is over 60 mg/dL (12).
Important ratios
A few ratios can help us better understand our metabolic health and disease risk.
· Total cholesterol to HDL ratio = Total Cholesterol ÷ HDL
Higher ratios mean a higher risk for diseases like heart disease. An ideal ratio is under 3.5, a good ratio is under 5, while a ratio of 5 or more indicates a greater risk for disease (10).
· Triglycerides to HDL ratio = Triglyceride level ÷ HDL
An ideal triglyceride to HDL ratio is under 2, while a ratio of 6 or greater (Pattern B) indicates an increased risk for conditions like metabolic syndrome and cardiovascular disease (10).
· LDL to HDL ratio = LDL ÷ HDL
A common measurement to help determine an individual’s cardiovascular risk, an LDL to HDL ratio under 2 is ideal, while a ratio of over 5 indicates a greater risk for disease (10).
Tips for improving metabolic health
· Consume a balanced whole-food diet right for you, with various vegetables, fruits, lean meat, fish, whole grains, legumes, and nuts/seeds, as appropriate
· Limit or eliminate added sugars, alcohol, and highly processed convenience foods from the diet
· Include physical activity and exercise daily
· Manage and reduce stressors
· Get enough good quality sleep each day
· Maintain a healthy weight
If you want to discuss improving your metabolic health, please reach out, you can get in touch here.
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