Types of cholesterol
Low-Density Lipoprotein (LDL) cholesterol: Often referred to as "bad" cholesterol, LDL cholesterol carries cholesterol from the liver to the cells.
High-Density Lipoprotein (HDL) cholesterol: This is known as "good" cholesterol as it helps remove LDL cholesterol from the arteries and transports it back to the liver, where it is processed and removed from the body.
Note: Measuring Apo B levels in the blood can be informative for assessing cardiovascular risk. Since each LDL particle contains one Apo B-100 molecule, the Apo B level is considered a more accurate indicator of atherogenic particle number than LDL cholesterol levels alone. Elevated Apo B levels may indicate an increased number of atherogenic lipoproteins in the bloodstream.
What Normal Cholesterol Numbers Look Like
Total cholesterol: LDL cholesterol HDL cholesterol
Normal: less than 200 mg/dl Optimal: less than 100 mg/dl Higher than 40 mg/dl
Borderline high: 200-239 mg/dl High normal: 100-129 mg/dl
High: 240 mg/dl High: 130-189 mg/dl
Very high: 190 mg or higher
Triglycerides
Optimal:less than 100 mg/dl
Normal: less than 150 mg/dl
High 150-199 mg/dl
Very high 250-500+ mg/dl
Causes of High Cholesterol
-Diet high in trans-fats (hydrogenated) and saturated fat
-Smoking
-Genetics
-Bad overall diet
How to Lower LDL Cholesterol levels
(Most of these suggestions will also raise HDL)
-Omega 3 fats
-Lower stress levels
-Quit Alcohol
-Lose weight by at least 5-10%
-Exercise
-Increase Fiber
-Reduce saturated fats
-Quit smoking
-Consume B vitamins in normal amounts
-Garlic
-Berberine 500 mg-1 g
-Plant sterols (Present in many seeds, nuts, high monounsaturated fat foods, wheat germ etc)
-Tongkat ali 100-400 mg
-Citrus bergamot 500 mg -1 g
-Statin prescribed by a physician
*Talk to your doctor and find out your levels and interactions before supplementation
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