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Tyler Norman, Ph.D.
Manager of Corporate Outreach
ACSM Exercise Physiologist
NCFI Corporate Fitness Specialist
West Hills Athletic Club, ÃÛÌÒÉçÇø

Clearing up the Cholesterol Quandary

Reducing cholesterol or watching cholesterol is a common theme in the health club world. We have countless clients that have wanted to avoid cholesterol-reducing medications or want to stop taking cholesterol-reducing medications – both of which can be done through diet and exercise. Before we get to that, I like to get the buy-in. Why do we care? Here is why – cholesterol is fat in the bloodstream. If we have a lot of fat in the bloodstream, we are at an elevated risk of a variety of coronary events, such as heart attack or stroke. The fat in the blood builds a waxy plaque on the artery wall that narrows the passage of blood flow (atherosclerosis), thereby increasing the blood pressure on the artery wall, which is why high cholesterol is a risk factor for high blood pressure. You can start to see how the coronary risk factors can cascade quickly.

High cholesterol can be a genetic condition, regardless of lifestyle. Outside of a genetic predisposition to high cholesterol, there are methods to reduce cholesterol through lifestyle. First, reduce cholesterol through diet. Cholesterol can only be found in animal products. If it did not have a mother, it does not have any cholesterol. Therefore, a 6 oz. skinless/boneless/grilled chicken breast has more cholesterol (100 mg) than ten pounds of peanut butter or McDonald’s french-fries (zero mg). Yet another reason why Mom always wanted us to eat our veggies. It is generally recommended that we shoot for 200-300 mg of cholesterol per day for optimum health.

Cholesterol can be improved through exercise. Weightlifting and aerobic exercise have been shown to increase the High-density Lipoprotein (HDL), which is the good one. It is good because it functions to filter the fat from the blood, carrying it back to the liver for elimination. Conversely, the Low-density Lipoprotein (LDL), is the bad one. It is generally elevated through consuming saturated fats, such as red meat or full fat dairy, and is the culprit for the waxy plaque buildup. All this to say, the ratio of your total cholesterol to HDL is the most important number. Your doctor will take your total cholesterol divided by your HDL to get a ratio. If your ratio is 3.5 or lower, then you are not at risk of a coronary event because of your cholesterol. Adding HDL, LDL, and triglycerides (another type of fat molecule) determines our total cholesterol number. It is generally recommended by medical professionals to keep your total cholesterol at 200 or lower. If you exercise regularly, and have elevated HDL, you can feasibly have a 300 cholesterol with an 85 HDL, and not be at risk.

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