It is important to understand cholesterol and how it can affect our body. Cholesterol is a waxy, fat-like substance made in the liver and other cells.  It is also found in certain foods particularly animal sources such as dairy products, eggs, and meat. Our body needs some cholesterol in order to function properly. Our cell walls, or membranes, need it in order to produce hormones, vitamin D, and the bile acids that help to digest fat.

Cholesterol and Heart Disease
When too much cholesterol is present, plaque (a thick, hard deposit) may form in our body's arteries narrowing the space for blood to flow to the heart. Over time, this buildup causes atherosclerosis (hardening of the arteries), which can lead to heart disease.

When not enough oxygen-carrying blood reaches the heart chest pain called angina can result. If the blood supply to a portion of the heart is completely cut off by total blockage of a coronary artery, the result is a heart attack. This is usually due to a sudden closure from a blood clot forming on top of a previous narrowing.

Types of Cholesterol
Cholesterol travels through the blood attached to a protein. This cholesterol-protein package is called a lipoprotein. Lipoproteins are classified as high density, low density, or very low density, depending on how much protein there is in relation to fat.

• Low-density lipoproteins (LDL): May cause buildup of plaque on the walls of arteries. The more LDL there is in the blood, the greater the risk of heart disease.
• High-density lipoproteins (HDL): Helps the body get rid of LDL. The higher the level of HDL cholesterol, the better. If levels of HDL are low, the risk of heart disease increases.
• Very low-density lipoproteins (VLDL): Contains mostly fat and not much protein.
• Triglycerides: A type of fat that is carried in the blood by VLDL. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.

 
What Factors Affect Cholesterol Levels?

• Diet - .Diets high in refined carbohydrates and other stressful dietary components like preservatives and additives can increase serum cholesterol levels.
• Weight - In addition to being a risk factor for heart disease, being overweight can also increase cholesterol.
• Exercise - Regular exercise can lower LDL cholesterol and raise HDL cholesterol. You should try to be physically active for at least 30 minutes on most days.
• Age and Gender - As we get older, cholesterol levels rise.
• Diabetes - Poorly controlled diabetes increases cholesterol levels. 
• Heredity - Your genes partly determine how much cholesterol the body makes. High blood cholesterol can run in families.
• Other causes - Certain medications and medical conditions can cause high cholesterol. 

Testing: A full lipid panel with fasting is recommended.  Doctors recommend cholesterol to be less than 200.
 

High cholesterol is a major risk factor for heart disease and stroke.  If you have been diagnosed by a doctor with high cholesterol you can work on lowering your levels through diet and exercise. 

Foods to increase

• Vegetables and whole grains - The dietary fiber in these foods helps lower “bad” LDL cholesterol. Eat least 5 cups of vegetables, and no more than 2 servings of whole gluten-free grains (If your dietary guidelines allow) a day at separate times. Combine your whole grains with a protein source to support your blood sugar levels.
• Legumes, seeds, and nuts – Sources are nuts (except peanuts), seeds, or legumes such as black beans, garbanzos, pinto beans, red and green lentils.
• Healthy fats - Olive oil, avocados, nuts, and seeds
• Seafood - High in omega-3 fatty acids, including albacore tuna, salmon, or sardines. Omega-3s may lower triglycerides, fight plaque in your arteries, lower blood pressure, and reduce your risk of abnormal heart rhythms. The American Heart Association suggests you eat around three 3.5-ounce servings of fish a week.
• Lean, unprocessed protein – Eat wild caught fish and hormone free/antibiotic free. Limit red meats (beef, pork, and lamb). 
• Avoid processed meat – This includes bacon, deli meats, hot dogs, sausage, chicken nuggets, and jerky.
• Feed your body regularly - When you skip a meal, you’re more likely to overeat later. Eating 5 to 6 mini-meals help to control blood sugars, and regulate metabolism.
• Experiment with new flavors - Try using dried herbs and spices instead of salt, which can drive up your blood pressure. For chicken, try using rosemary, garlic, or sage. For fish, try dill or tarragon. Try vinegars from balsamic to rice vinegar, to add zest.

Lifestyle Changes

• Exercise - Activity is good medicine. Exercise strengthens your heart, improves blood flow, raises "good" HDL cholesterol, and helps control blood sugar and body weight.
• Quit smoking - Quitting now may lower your risk of death from heart disease by 33%.
• Celebrate each pound you lose - Just dropping 5 or 10 pounds will reduce your risk of having a heart attack or stroke by lowering your blood pressure, cholesterol, and blood sugar levels.