Non-HDL Cholesterol – Everything You Need To Know?
we all know that not all cholesterol is bad. There is some amount of cholesterol needed in our body. Commonly there are two types of cholesterol found in our body, HDL and LDL. Another one is Non-HDL cholesterol. The non-HDL cholesterol is the result of the subtraction of high-density lipoprotein (HDL, or “good”) in the cholesterol number from your total cholesterol number body. So it includes all the “bad” types of cholesterol.
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Normal Range of Non-HDL Cholesterol
Non-HDL cholesterol also contains some other dangerous kinds of cholesterol such as very low-density lipoprotein (VLDL) cholesterol as well as it is also known as non-HDL-C, which is a way utilized to measure how much of the bad kinds of cholesterol your body contains. It’s also a supportive method for your doctor to calculate your risk of heart disease.
An ideal level of non-HDL cholesterol should be less than 130 milligrams per deciliter (mg/dL), or 3.37 mill moles per liter (mmol/L). Higher numbers of it can increase the risk of heart disease.
What Foods Cause Non-HDL Cholesterol?
Cheese
A slice of Swiss cheese with a weight of around 22gm can give approximately 20 mg of cholesterol.
One 12-week research occurred on 162 people and the result was found that eating 3 ounces (80 grams) of full-fat cheese per day, which is very high, didn’t increase LDL (bad) cholesterol when compared with a similar amount of low-fat. The low-fat cheese can increase the non-HDL counts in the body.
Red meat
Some meats such as pork, Beef, and lamb are usually high in saturated fat. Cut meat like pork chops, hamburgers, and roasts contain high fat. You don’t have to avoid meat completely but you can eat it only on occasion. It will be even better to replace meat with proteins that are lower in cholesterol as well as saturated fat, like fish, skinless chicken or turkey breast, and beans.
Fried foods
A deep fried food like mozzarella sticks, chicken wings, and onion rings can produce a huge level of cholesterol in the body. Frying the food boosts the calorie count of foods. That’s why fried food can increase the non-HDL cholesterol level in the body so you should avoid it.
Baked food items
Cakes, Cookies, and pastries are usually made up of huge quantities of butter and shortening which puts them high in the cholesterol food category. You don’t have to avoid dessert completely but when you bake at that time you can utilize applesauce or bananas in place of butter. Or you can also use low-fat frozen yogurt topped with berries.
Processed meats
Sausage, hot dogs, and bacon consume the fattiest cuts and can cause high non-HDL cholesterol as well as saturated fat in the body. Bacon and sausage designed with turkey or chicken might appear healthier, and they are a bit lower in cholesterol than the red meat versions, but still, they are not cholesterol-free.
How To Reduce Non-HDL Cholesterol Levels?
If your non-HDL cholesterol count is high then it can increase the risk of developing cardiovascular disease. In this condition, you must consult with your doctor, who can suggest you make some changes in your lifestyle.
Generally, cholesterol management always starts with lifestyle adjustments. Here are some kinds of changes that you can include in your life to overcome the non-HDL level:
Losing weight—if you are suffering from obesity or your weight is excessive then losing weight can overcome your non-HDL levels.
Diet—less eating of saturated fats and trans fats can increase non-HDL levels. Eat a diet rich in fruits, fiber, vegetables, whole grains, and fish or you can consume omega-3 fats.
Exercise—Regular aerobic exercise can reduce non-HDL levels.
Non-HDL cholesterol contains numerous dangerous types of cholesterol like LDL as well as VLDL.
Final Words
A high level of non-HDL cholesterol is harmful to heart disease and especially affects more when a person also has low levels of HDL, which is also known as good cholesterol.
People who want to lower their non-HDL cholesterol levels may be able to get this obviously with the proper combination of exercise, diet, as well as other lifestyle modifications. People can also take medication. It is also beneficial for non-HDL cholesterol levels.
