DIET AND FITNESS:
VLDL-The Other Cholestrol
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February 2, 2009, last updated April 21, 2013
By Susan M. Callahan, Health Editor
and Featured Columnist
Ever heard of VLDL? Most people haven't. VLDL stands for
"very low-density lipoprotein", and it is the third, often
overlooked little brother to the two better known forms of
cholesterol, HDL (high density lipoprotein) and LDL (low
density lipoprotein). The role of VLDL is becoming
increasingly the subject of research, as scientists identify the
key importance of this type of cholesterol in raising your risk
for heart disease, stroke and other diseases.
Almost everyone knows about HDL and LDL. HDL, so-called
"good cholesterol" makes an almost perfect spackling
compound to repair artery walls which have been nicked by
spiky sugar molecules. LDL, "bad cholesterol" is a bad repair
compound, making jagged repair jobs which make the
problem worse, and increase the chances that some of the
jagged compound itself will break away, travel down your
blood stream to your heart and cause a heart attack or
stroke.
VLDL is even worse than LDL. Because it is very low density
cholesterol, it is an especially bad spackling compound. It
spikes up your chances of heart disease, heart attack and
stroke. (Read more about the signs of a heart attack, from
people who have survived them.)
It is important to know your VLDL cholesterol level. Repeat
-- you have to know your LDL level. There is no simple,
direct way to measure VLDL cholesterol. So VLDL cholesterol
is usually estimated as a percentage of your triglyceride
value. A normal VLDL cholesterol level is between 5 and 40
milligrams per deciliter.
So, here are the recommendations for your 4 cholesterol
and triglyceride levels:
Total Cholesterol- under 200
LDL -under 100
vLDL- between 5 and 40
HDL- at least 40-60
Triglycerides -under 150.
What can you do to decrease your vLDL? The same things
you do to decrease your cholesterol levels in general.
Reduce red meat and other sources of saturated fat,
Increase the amount of vegetables you eat, especially green
vegetables,
Eat whole grains, especially oatmeal, and try some of the
unusual grains that help reduce cholesterol such as
amaranth and red yeast rice.
Eat salmon should be eaten instead of meat, ideally. But if
you can't go all the way to a meat-free diet, then substitute
salmon or sardines for meat at least 6 times a week. Here are
other foods that will help you reduce your cholesterol.
Exercise Lowers VLDL
New research from the University of Glasgow in Scotland has
discovered that moderate exercise can decrease your levels
of VLDL. A 2011 study from the University of Glasgow
examined 12 overweight and obese men. The men were
placed in two groups, with one group required to walk 2
hours a day and the other group remaining sedentary. The
study found that exercise reduces VLDL by 30%.
Related: Foods That Lower Cholesterol/Red Yeast Rice
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Foods That Raise HDL-Good Cholesterol
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