What is cholesterol: HDL, LDL, VLDL ? How is it measured and what are good numbers? What are the risks associated with High Cholesterol? What foods help increase HDL and lower Total Cholesterol?

1. Confidential – © 2016 Ayogo Health Inc.
What is it?
How is it measured?
What are my risks?
What should I eat?
Cholesterol Explained

2. Mavis Dixon © 2016 Ayogo Health Inc.
What Is Cholesterol?
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Our livers produce around 75% of
the cholesterol in our bodies.
Our cells need cholesterol.
Roughly 25% comes from food.
HDL
LDL
VLDL
The “Good Cholesterol” is high-
density lipoprotein (HDL) and it
makes up to one third of our blood
cholesterol.
The “Bad Cholesterol” is low-density
lipoprotein (LDL). It is bad because it
can cause a build-up of plaque
(atherosclerosis) that reduce blood
flow through the arteries. LDL makes
up most of our cholesterol.
Very-low density lipoprotein (VLDL) is
a precursor to LDL.

3. Mavis Dixon © 2016 Ayogo Health Inc.
What do my Cholesterol Measures
Mean?Cholesterol levels are tested with a blood test called a Fasting Lipoprotein
Profile.
● Total cholesterol measures HDL, VLDL and LDL. The lower the better.
A total cholesterol score under 200 is considered healthy and over 240
is high.
● LDL measure under 100 is considered healthy but people with heart
disease may need to strive for an even lower score for LDL, over 160 is
high and over 190 is very high.
● HDL measure - the higher the better but over 60 is optimal. 40 is too
low for women & 50 is too low for men
● Triglycerides (the fat your body creates from alcohol, sugar and extra
calories) is also measured and a score of 150 is considered healthy.
Above 200 is high and you may be looking at higher risks for heart
disease and diabetes (metabolic syndrome).
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4. Mavis Dixon © 2016 Ayogo Health Inc.
Cholesterol Ratio
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A ratio tells us how much of one thing we have compared to another.
This ratio compares Total Cholesterol to HDL.
To calculate the Cholesterol Ratio you divide your TOTAL Cholesterol by
HDL Cholesterol.
5:1
Say your Total Cholesterol is 220
(which is borderline) and your HDL is
44, your ratio would be 5:1. This is not a
healthy ratio. To improve it you need to
focus on increasing your HDL.
4:1
If your Total is 200 and your HDL is 50
your ratio is 4:1 This is an acceptable
ratio.
3:1
If your Total is 180 and your HDL is 60,
your ratio is 3:1 This is a good ratio.

5. Mavis Dixon © 2016 Ayogo Health Inc.
What are my risks?
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Family
Some people inherit genes that make
too much cholesterol. Plus there are
family patterns around food which
together can contribute to a Family
History for high cholesterol. Ask your
parents about their Family History.
Food &
Weight
Some people eat too much saturated
fat and cholesterol in their food, but
typically only 25% comes from food.
Being overweight or obese increases
your risk.
Age
As we get older, we produce more
cholesterol. This is particularly true for
women over 55. Until menopause
women have higher levels of HDL but
after, their high cholesterol climbs

6. Mavis Dixon © 2016 Ayogo Health Inc.
What Foods Help Improve Cholesterol?
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Fiber
Heart Healthy foods contain fiber: such as
oatmeal and oat bran, sugar-free whole grain
cereals, fruits, vegetables, dried beans and
lentils.
Good Fats
Avoid animal fats, transfats and saturated fats
like palm oil - so check the label! Choose
unsaturated fats like olive oil, flax oil or
healthy oily foods like sunflower seeds and
avocado.
Fish
Fish contain omega-3 fatty acids which can
improve cholesterol. Salmon, sardines,
herring, trout and albacore tuna are oily fish.
Low Sugar
Cut back on empty carbs from high-sugar
foods. Try to keep calories from sugar to less
than 5% of your diet. Avoid packaged foods
and high-sugar foods like granola bars,
ketchup and BBQ sauce, fruit juice, iced tea
and sweetened yoghurt, and raisins.

7. Mavis Dixon © 2016 Ayogo Health Inc.
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