What are Lipoproteins?
Lipoproteins
Because fats don’t dissolve in water, the body packages them into lipoproteins to move them safely and efficiently.
The “Big Three”
- LDL (Low-Density Lipoprotein): Often called “bad” cholesterol. High levels contribute to plaque buildup in arteries (atherosclerosis 動脈粥樣硬化). Goal: Keep it low.
- HDL (High-Density Lipoprotein): Often called “good” cholesterol. It carries cholesterol back to the liver to be flushed out. Goal: Keep it high.
- Lp(a) (Lipoprotein(a)): A specific, genetically determined type of LDL.
- Key Insight: It is a strong independent risk factor. High Lp(a) levels significantly increase your likelihood of having a heart attack, a stroke, and aortic stenosis (主動脈瓣狹窄).
- Action: Test it once. Since it’s largely genetic, diet/exercise affect it less than standard LDL, but knowing your level helps determine how aggressively you need to manage other cardiovascular risk factors.
- Lipid health is tied to metabolic health. Insulin resistance (often caused by high sugar/refined carb intake) tends to raise triglycerides and lower HDL, a dangerous combination.
Diet
- Reduce Saturated Fats: Limit red meat, butter, and full-fat dairy. These directly raise LDL.
- Eliminate Trans Fats: Avoid processed foods with “partially hydrogenated oils.”
- Increase Soluble Fiber: Oats, beans, lentils, and fruits (like apples/berries) bind to cholesterol in the digestive system and remove it from the body.
- Prioritize Unsaturated Fats: Olive oil, avocados, nuts, and fatty fish (omega-3s) improve your lipid profile.
Lifestyle Levers
- Zone 2 Cardio: Regular low-intensity steady-state exercise improves metabolic health and can raise HDL.
- Resistance Training: Building muscle helps improve insulin sensitivity, which positively impacts triglyceride levels.
- Sleep & Stress: Chronic stress and poor sleep increase cortisol, which can worsen cholesterol levels and inflammation.