Men watching their cholesterol probably know about the “good” and the “bad,” but what about the “ugly”?
Yes, there’s something called “ugly cholesterol,” and it’s a term used to describe remnant particle cholesterol.
The good, the bad and the ugly
Previously, doctors were only focused on four things related to cholesterol:
- High-density lipoprotein (HDL) or “good” cholesterol
- Low-density lipoprotein (LDL) or “bad” cholesterol
- triglycerides
- total cholesterol
But new Danish research has linked ugly cholesterol and cardiovascular disease, determining that all three types of cholesterol (good, bad and ugly) make up total cholesterol.
“Our results show that the amount of remnant cholesterol in the blood of adult Danes is just as high as the amount of bad LDL cholesterol,” explains Professor Borge Nordestgaard of the University of Copenhagen and Copenhagen University Hospital. “We have previously shown that remnant cholesterol is at least as critical as LDL cholesterol in relation to an increased risk of myocardial infarction and stroke, and [this] is, therefore, a disturbing development.”
Reducing remnant cholesterol
Knowing that you should aim to reduce not only your LDL cholesterol but also your ugly cholesterol (and triglycerides), what should you do?
First, focus on eating more heart-healthy foods. These include things like fish, nuts, fruits and vegetables, whole grains and poultry.
Next, cut out high-sugar foods and foods that are high in saturated fats.
If you smoke, do everything in your power to quit because it increases your risk of coronary heart disease if you have high cholesterol.
Find ways to be less sedentary (e.g., a walking desk rather than sitting all day at work) and incorporate more exercise into your lifestyle. In fact, of all the things you can do to lower your ugly cholesterol (and triglyceride levels), losing weight may be the best.
Start small by taking the stairs instead of the elevator or walking around the block a few nights a week.
