Everything you need to know about your cholesterol

Everything you need to know about your cholesterol

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    What is cholesterol?

    Cholesterol is a type of fat that is ingested when we eat, and can be measured in our blood. High levels of blood cholesterol are associated with an increased risk of cardiovascular disease, raising the risk of heart attack and stroke.

    High levels of 'bad cholesterol' can build up in the walls of arteries, causing impaired blood flow and inflammation that can result in the formation of blood clots that can suddenly obstruct blood supply to the heart and brain.

    Not all cholesterol is bad cholesterol

    There are different types of cholesterol, some good, some bad.

    'Bad cholesterol' refers to Low-Density Lipoprotein (LDL) which builds up in the arteries.

    'Good cholesterol' refers to High-Density Lipoprotein (HDL) which helps to remove LDL, transporting it back to the liver for disposal.

    Total cholesterol refers to the total level of HDL and LDL. Doctors will often use the ratio of total cholesterol to HDL to determine the cholesterol:HDL ratio which is used to estimate overall cardiovascular risk. A higher level of good cholesterol and lower total cholesterol results in a lower risk of heart disease and stroke.

    And finally, while not technically a type of cholesterol, triglycerides are also considered to be unhealthy fats, high levels of which can also increase cardiovascular risk.

    5 tips to improve your cholesterol

    1. Aim to reduce belly fat and maintain a healthy weight

    The only sure way to lose weight is to generate a 'calorie-deficit' by balancing a calorie-restricted diet with healthy levels of exercise. For those already in the healthy weight range, a focus on weight maintenance and avoidance of weight gain is important.

    2. Boost good cholesterol by eating fish 2-3 days per week

    Fish (especially oily fish like mackerel, salmon, and sardines) is a rich source of Omega-3 fatty acids including DHA and EPA. These compounds are associated with lower rates of cardiovascular disease and might help lower levels of bad fats. The Heart Foundation of Australia recommends a heart-healthy diet containing 2-3 serves of fish per week.

    3. If you don't eat fish, consider a supplement containing Omega-3

    For those who prefer to avoid animal products, some supplements derived from algae contain healthy levels of omega-3.

    4. Decrease your intake of animal fats, especially red meat and butter.

    Fats derived from animal foods other than fish typically contain higher levels of saturated fat which tends to raise LDL levels.

    5. Increase fruit and vegetable intake.

    Plant-based foods are naturally low in bad fats and rich in fibre which supports our gut microbiome and promotes healthy metabolism and weight loss.

       

      References:

      1. Cholesterol. Available from: https://www.healthdirect.gov.au/what-is-cholesterol

      2. Fish and omega-3: Questions and answers. Heart Foundation Australia. Available from: https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf

      3. Nestel et al. 2015. Indications for Omega-3 Long Chain Polyunsaturated Fatty Acid in the Prevention and Treatment of Cardiovascular Disease. Heart, lung and circulation. Available from: https://www.heartlungcirc.org/article/S1443-9506(15)00167-5/fulltext

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      What It Actually Does

      Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

      In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

      01

      Reduce serum cortisol levels significantly in adults under chronic stress

      02

      Support testosterone levels and muscle recovery in resistance-trained adults

      03

      Improve subjective measures of stress, anxiety, and wellbeing

      04

      Improve subjective measures of stress, anxiety, and wellbeing

      05

      Improve sleep quality and reduce time to sleep onset

      Why The Form Matters

      Here is where most supplement labels become misleading.
      The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
      Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
      When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
      At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

      Third-party Testing

      Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
      This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

      1. The ingredients listed are actually present
      2. They're present at the stated concentrations
      3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

      Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
      Every Arise formula is third-party tested before it reaches you. The results are available on request.

      The Honest Bottom Line

      Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
      Read the label. Ask for the extract form. Expect a specific answer.