Keep Your LDL Cholesterol Below 100 mg/dL

Recommendation #28 of 31 for Optimizing Health and Extending Lifespan

What you'll learn
How to Lower Your LDL Cholesterol
Requirements
None
Description
Did you know that keeping your LDL cholesterol below 100mg/dL reduces risk of premature death by up to 28%?
Low Density Lipoprotein (LDL) Cholesterol is the "bad" cholesterol. LDL's job is to take cholesterol from the liver where it is made and transport it to body. The problem with too much LDL cholesterol is that it can become oxidized due to free radical damage. Oxidized LDL is deposited in the arteries, and leads to endothelial dysfunction and infiltration of the arterial walls. This then leads to inflammation, and plaque build up. Eventual plaque rupture leads to heart attacks and strokes.
Despite the serious health risk of a high LDL cholesterol, 1 in 3 adults have an LDL above 100mg/dL. The average LDL cholesterol in modern populations is 130 mg/dL. The average LDL among hunter gatherers was 65mg/dL. High LDL cholesterol is caused by the modern lifestyle. Contributors to a high LDL cholesterol include
lots of red meat consumption (more than 6 ounces per week)
a sedentary lifestyle which lowers activity of the muscle enzyme lipoprotein lipase which would otherwise take up LDL cholesterol from the blood stream
inadequate fiber (from a diet low in fruits, vegetables, whole grains, beans, nuts and seeds) which increases bile acid reabsorption in the colon.
But keeping LDL cholesterol below 100 sounds like a lot to ask. Americans have shifted to a diet high in red and processed meat, and low in fiber containing foods like fruits and vegetables, whole grains, beans, nuts and seeds. And society has become increasingly sedentary, all contributors to elevated LDL cholesterol.
Is there a way to keep LDL cholesterol below 100 mg/dL in the modern world?
There most certainly is! in this course, Dr. Cohen, a primary care doctor in San Francisco, shares with you effective strategies for keeping your LDL cholesterol below 100 mg/dL.
The course begins with an introduction to Biometrics. Dr. Cohen explains how our food and living environment has made it increasingly difficult to eat healthfully and be physically active. He proposes a shift back to preparing our own food, from fresh ingredients we buy, and a shift toward a more active lifestyle including less sitting, more aerobic and resistance exercise. Next, he'll share with you the medical research that shows the benefits of keeping your LDL below 100mg/dL. You'll learn about choice architecture for avoiding bad choices. Finally, you'll hear the answers to frequently asked questions, followed by a summary of the information presented.

Who this course is for
Anyone who wants to lower their LDL cholesterol.