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How to optimize cholesterol levels

IMPORTANT NOTES FOR THE OPTIMIZATION OF CHOLESTEROL LEVELS WITH DIETARY MACRONUTRIENTS

  1. Concerning saturated fat changes in cholesterol levels are heterogeneous and individual.
  2. For saturated fat, the cholesterol-increasing effects depend highly on the length of the fatty acid carbon chain (the longer the chain, the smaller the impact on cholesterol).
  3. Stearic acid (saturated fat, C18) always lowers the LDL cholesterol slightly and does not increase the risk of artery blockage [stearic acid can be found in foods such as dark chocolate (43%) and to some extent in butter, meat, and eggs].
  4. The intake of saturated fat COMBINED with a carbohydrate-rich diet causes cholesterol values to deteriorate and forms a predisposing factor for metabolic syndrome.
  5. Of saturated fats, palmitic acid (C16) was previously considered to be harmful to the cardiovascular system due to its tendency to elevate LDL cholesterol values slightly. However, the latest study reviews indicate that this conclusion is incorrect—replacing the intake of saturated fat with carbohydrates has been found to increase the risk of cardiovascular disease [palmitic acid can be found in foods such as butter (29%), dark chocolate (34%), salmon (29%), and ground beef (26%)].
  6. Myristic acid (C14) raises cholesterol levels slightly [myristic acid is plentiful in coconut oil (18% of total fat content) and can also be found in butter (11%)].
  7. The cholesterol present in food does not significantly impact the cholesterol levels in the blood.
  8. Restricting saturated fat and proportionally adding monounsaturated fatty acids commonly lowers cholesterol levels (total cholesterol, LDL, and HDL).
  9. Replacing saturated fat with carbohydrates increases triglyceride levels (an unfavorable change).
  10. Carbohydrate-rich diets decrease the size of LDL particles and increase their density (an unfavorable change).

IMPORTANT NOTES FOR THE OPTIMIZATION OF CHOLESTEROL LEVELS WITH EXERCISE

  1. Physical activity generally lowers the risk of cardiovascular disease, partially through improved cholesterol levels in the blood.
  2. Brisk walking for more than 150 minutes per week reduces the risk of cardiovascular diseases and terminal events by 35 %.
  3. Physical activity increases HDL cholesterol levels and decreases triglyceride levels.
  4. The impact of low-intensity aerobic exercise on the cholesterol levels in the blood varies on an individual basis – the most common change is a slight increase in HDL cholesterol.
  5. More intense aerobic exercise improves LDL cholesterol and triglyceride levels.
  6. The frequency of aerobic exercise appears to trump intensity when optimizing the cholesterol values in the blood.
  7. Strength training improves blood cholesterol levels (medium and high intensity), reduces triglyceride levels, reduces LDL cholesterol levels, and reduces total cholesterol/HDL cholesterol ratio.
  8. Cross-training reduces LDL cholesterol levels.