7 EXPERT TIPS FOR LOWERING YOUR CHOLESTEROL

Some cyclists might assume they have normal cholesterol levels because they ride many miles each week or follow a plant-based diet. But heart health relies on more than just aerobic fitness or going meatless, and getting your cholesterol levels tested is key to understanding what’s going on inside your body in terms of overall health.

Cholesterol is one of the most commonly misunderstood and complex topics when discussing general health, and while aerobic exercise does help to lower cholesterol and protect your heart, cycling on its own isn’t always enough to keep high cholesterol at bay. For more facts on this health marker, we spoke with a cardiologist and a sports dietitian who also explain how to lower cholesterol.

What is cholesterol?

Michael Barber, M.D., Ph.D., a board-certified cardiologist and Medical Director at Strata Integrated Wellness in Colorado Springs, describes cholesterol as a naturally occurring, waxy substance that’s found in the blood—and it’s not necessarily bad unless you have too much of it. “You need cholesterol to build healthy cells,” says Barber. “It’s involved in building the structure around the nervous system and the structure of blood vessels throughout the body, among other things.”

The two types of cholesterol are referred to as HDL (high-density lipoprotein) and LDL (low-density lipoprotein). LDL is referred to as “bad cholesterol” because it contributes to fatty buildup in arteries which can lead to heart disease, while HDL, the “good cholesterol,” has good protective qualities, helping to remove LDL from our system and back into the liver where it can be broken down and excreted.

The liver is where blood cholesterol is created and sent throughout the body to make cell membranes, vitamin D, and many of our hormones.

A secondary source of cholesterol, dietary cholesterol, comes from the food that you consume. While eggs are often depicted as public enemy number-one, foods high in saturated fat—fatty cuts of red meat, butter, skin on poultry, and palm oil—as a few examples—may be more likely to elevate LDL levels, explains Nicole Rubenstein, RD, certified sports dietitian and owner of Racer’s Edge Nutrition.

Rubenstein acknowledges that there are continuing studies on whether or not saturated fat should necessarily be labeled “bad,” but experts note the correlation between excessive saturated fat intake and elevated LDL, including the American Heart Association.

Rubenstein also notes that every person is a unique case, and genes may be more of a factor than diet; when a client’s lipid panel shows elevated cholesterol, Rubenstein examines the bigger picture before creating a nutrition plan. “I always take a look at their medical history and family history, because sometimes an active person has familial hypercholesterolemia [a.k.a. high cholesterol]—so it could be genes predisposing them,” she says.

What are considered healthy cholesterol numbers versus high cholesterol numbers?

When you get blood drawn for a basic lipid panel, you’ll find your total cholesterol, which is a measurement of the levels of HDL, LDL, and triglycerides in your blood.

A total cholesterol of less than 200 is considered healthy, while a number in the 200 to 240 range is approaching borderline high levels and indicates the need for diet and exercise modifications. Any number over 240 is considered high cholesterol (“hypercholesterolemia”) and will likely require a prompt treatment plan that may include medication.

Why is high cholesterol bad?

Barber explains that high levels of cholesterol, particularly LDL cholesterol, will get deposited in the arteries and cause fatty buildup, commonly termed “atherosclerosis.” High cholesterol in itself does not necessarily come with an immediate batch of signs and symptoms, but if left to progress over time, it can become a serious health threat.

“Fatty buildup compromises an artery’s flow,” Barber says. “In the carotid arteries [which provide your brain’s blood supply], this can cause stroke, in the heart arteries, this can cause a heart attack, in the aorta or the lower extremity arteries it can cause a blood flow decrease to the lower extremities.”

How can you lower your cholesterol?

A combination of good dietary habits and daily exercise—as well as eliminating habits such as smoking and excessive alcohol use—is typically the best way to achieve healthy levels of cholesterol. Plus, Rubenstein and Barber offer the following suggestions on how to lower cholesterol.

An important caveat: There isn’t a one-size-fits-all plan for managing your cholesterol. Both of these experts stress the importance of a personalized approach, so it’s best to consult your doctor before taking any definitive action.

Get annual blood tests to monitor your lipid levels

Simple awareness can be life-saving—even the most fit athlete may have elevated cholesterol levels without knowing it. “Get your labs checked annually—simple blood tests,” advises Barber. “Just because you appear great on the outside doesn’t equate that you’re doing great on the inside; people can run around with significant hypertension, lipid abnormalities, elevated blood sugars. You’re often surprised at what you find.”

Incorporate more resistance training into your exercise routine

While cycling is still an excellent way to elevate HDL (“good cholesterol”) levels, improving the HDL to LDL ratio, Barber urges cyclists to add strength training—free weights, TRX bands, bodyweight exercises—to supplement their riding.

“Resistance training is very important in limiting the amount of visceral fat,” he says, referring to the type of fat that surrounds organs and is linked to higher levels of LDL cholesterol.

Consume carbs in moderation

Cyclists sometimes adopt the “more is better” mindset when it comes to carbohydrate intake, and while some long or strenuous workouts may require higher amounts of carbohydrates, too much can produce excess triglycerides. (Ideally, your triglyceride level should be below 150.)

As reported by the University of Rochester Medical Center, when you consume extra calories, carbohydrates in particular, the liver produces more triglycerides, which are then stored in fat cells for later use. When they’re needed, your body will release them as fatty acids to fuel body movement and provide energy for bodily processes.

Rubenstein advises athletes to periodize their carbohydrate intake better to match their training load so that they’re not overdoing it where they don’t need to—and that could help lower their triglyceride levels.

Swap out processed foods for whole foods

In order to improve lipids as well as overall health, Rubenstein encourages opting for whole foods over processed foods. Even the processed foods catering to vegans and vegetarians can actually do more harm than good when it comes to cholesterol.

“In theory, going plant-based seems like it would be really helpful for lowering cholesterol, but that’s only if you’re choosing whole foods—because a lot of processed vegetarian foods happen to be very high in saturated fat,” Rubenstein says.

Reducing your consumption of processed foods could help to reduce your overall consumption of saturated and trans fats, which is crucial for maintaining healthy cholesterol levels.

Increase your soluble fiber intake

Because soluble fiber binds to bad cholesterol in your intestines and helps to flush it out of your system, adding more fiber to your diet is a great way to reduce levels of LDL, according to research.

Besides foods like oatmeal, apples, and Brussels sprouts, Rubenstein often recommends a psyllium husk supplement to people who have high LDL, and will occasionally have them try plant sterols (naturally occurring cholesterol-like compounds in plants) for the same effect.

Get more omega-3 fatty acids

In a science advisory from the American Heart Association, experts explain that omega-3s are effective in reducing the level of triglycerides in your blood, thereby indirectly lowering your total cholesterol.

Whether it’s a fish oil supplement, a serving of sardines, or a heaping spoonful of ground flax for your smoothie, both Rubenstein and Barber recommend incorporating more omega-3 fatty acids into your diet.

If necessary, take medication

Many people can lower their cholesterol to a healthy level by making the right adjustments to their diet and exercise regimens, but for some, medication may be necessary. Depending on your unique situation, a doctor may advise taking statins or other drugs for cholesterol management. “I incorporate nutraceuticals and supplements with my patients and try to keep them off of pharmaceuticals if possible,” says Barber. “But not everybody can be off pharmaceuticals, and that’s okay. Supplements and medications, in my opinion, are tools.”

2024-04-24T15:50:17Z dg43tfdfdgfd