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New Target Cholesterol

“Normal” cholesterol redefined.

March 26, 2011 |
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New Target Cholesterol, 5.0 out of 5 based on 5 ratings

Sources Cited

Pradhan SB, Joshi MR, Vaidya A. Prevalence of different types of gallstone in the patients with cholelithiasis at Kathmandu Medical College, Nepal. Kathmandu Univ Med J (KUMJ). 2009 Jul-Sep;7(27):268-71.

High marks for below-average cholesterol. For the best protection against clogged arteries and heart disease, average cholesterol no longer makes the grade--lower is better. Harv Heart Lett. 2006 Feb;16(6):4-5.

Acknowledgements

Image thanks to Pete.

Transcript

Of course the primary concern is not cholesterol in our gallbladder, but cholesterol in our coronary arteries, leading to our #1 cause of death, heart disease.
People come to me all the time and say “I don’t have to worry about what I eat because my cholesterol’s normal.” Well, having a normal cholesterol in a society in which it’s normal to die from heart disease, is not saying much. Having an average cholesterol means dying an average death. This, is from the Harvard Heart Letter. Once upon a time, average was thought to be perfectly OK, but, average cholesterol no longer makes the grade—lower is better. In fact way below average is the new target.
How low, can you go? We’re born with a total cholesterol down around 50… But then it quickly bounds upward, elevated by milk and fatty foods, generally breaking into the 200s by middle age… More raw material for making artery-clogging plaque.
The target is an LDL—the bad cholesterol, under 70, which means about a total cholesterol under 150. How do you do that? How do you get to total cholesterol of 150? Well, you could, move to the planet of the apes. Or just, eat a strictly plant-based diet.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by veganmontreal.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the other videos on cholesterol. Also, there are 1,449 other subjects covered in the rest of my videos--please feel free to explore them as well!

For more context, check out my associated blog post, Stool Size and Breast Cancer Risk.

  • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

    Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the other videos on cholesterol. Also, there are 1,449 other subjects covered in the rest of my videos–please feel free to explore them as well!

  • http://nutritionfacts.org/members/bpcveg/ BPC

    It’s funny how the cited source gave a powerful quantitative argument for becoming vegetarian, but then goes on to conclude that:

    “A vegetarian or low-fat diet and exercise,possibly helped along with fish oil or niacin, can help a highly motivated individual achieve an LDL under 70.”

    Do you agree that the above statement gives the impression that all folks really have to do to be healthy and heart attack proof is to get off the couch and switch from fatty to leaner meats?

    I wonder if others agree with me that that statement is highly misleading.

  • http://nutritionfacts.org/members/maria/ maria

    Dr. Greger, I would appreciate your insight into my situation. I have been following a strict whole food plant-based diet since attending the NAVS summerfest – no sugars, animal products of any type, refined flour, processed foods, added oils, etc. – and I’ve been doing an hour of cardio exercise 3 times a week. My doctor was thrilled with my initiative, and took me off Zocor to see what my new baseline cholesterol levels would be. After 2 months on this diet and no meds, my total cholesterol is 246 (was 135 with meds), LDL went from 52 to 148, and triglycerides went from 131 to 239. I have oatmeal with ground flax seed each morning. What is going on? I’m very disappointed.

  • http://nutritionfacts.org/members/AmberRogers/ Amber Rogers

    Hi Maria, have you seen these other nutrition facts videos?
    This one suggests some foods that can help lower cholesterol: http://nutritionfacts.org/videos/new-cholesterol-fighters/
    This one suggests that a whole foods vegan diet is better than a low fat vegan diet for reducing cholesterol: http://nutritionfacts.org/videos/low-fat-or-whole-food/
    Here Dr. Greger notes the cholesterol lowering power of avocados: http://nutritionfacts.org/videos/are-avocadoes-good-for-you/
    Here he suggests cocoa powder (I add it to smoothies): http://nutritionfacts.org/videos/cocoa-good-chocolate-bad/
    My take on all this: make sure you’re getting plenty of good fats from whole plant foods, particularly nuts and avocados.
    Also, consider adding some resistance training to your workout routine, as it is better than cardio for reducing body fat, which will have a favorable effect on your cholesterol. Note I’m not saying do resistance instead of cardio, but rather in addition.
    Good luck!

  • http://nutritionfacts.org/members/maria/ maria

    Thanks for your input, Amber. I have watched the other videos. My diet has been strictly plant based – mostly raw and including nuts. In addition to the cardio, I do 30-45 minutes of weight bearing exercise 3 times a week. I may just be one of those people who overproduces cholesterol. But I’m still sticking with it.

  • ks391262

    Two and a half years of being vegan, just had my cholesterol checked for the first time: total of 102 with an LDL of 31!

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