When you look at a blood report, especially a report that checks cholesterol levels (Lipid Profile), you must have seen words like LDL and HDL, right? At the same time, you may have also seen three letters called VLDL. Although many people talk about LDL and HDL, they do not pay much attention to this VLDL. But this is actually something that we need to pay attention to. So today, let's talk about this 'bad' type of cholesterol called VLDL very simply.
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Simply put, what is this VLDL?
Our blood contains special particles made up of proteins and fats. We call these lipoproteins. They are like little delivery trucks that deliver fats throughout our bodies. There are several types of these 'trucks'.
You may have heard that LDL (Low-Density Lipoprotein) is the "bad" cholesterol, and HDL (High-Density Lipoprotein) is the "good" cholesterol. VLDL (Very Low-Density Lipoprotein) is also a type of cholesterol that falls into the "bad" category, like LDL.
To understand the main difference between these, look at this simple table.
| Cholesterol type | What do you mainly carry? | "Good" / "Bad"? |
|---|---|---|
| VLDL | Triglycerides - another type of fat | Bad (if it increases) |
| LDL | Cholesterol | Bad (if it increases) |
| HDL | Excess cholesterol is taken back to the liver | Good |
Simply put, the VLDL 'truck' is mainly loaded with a type of fat called triglycerides. The LDL 'truck' is loaded with cholesterol. When both of these accumulate in the blood in excess, they can deposit inside our blood vessels (arteries) and clog them. This is what paves the way for major diseases like heart attacks.
How are VLDL levels measured?
The special thing here is that there is no test that can directly measure your VLDL level. The blood test (Lipid Profile) that your doctor gives to check your cholesterol is looking at your triglycerides. That triglyceride value is used to calculate your VLDL level.
Normally, a healthy person's VLDL cholesterol level should be less than 30 mg/dL (milligrams per deciliter).
If your report shows this value higher than that, it means it's time to think a little more about your heart health.
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Check Availability →What are the main causes of high VLDL levels?
Many people think that our cholesterol levels are caused by the cholesterol in the foods we eat. While there is some truth to that, the real story is a bit more complicated. Our body's cholesterol production is controlled primarily by our liver.
However, some of our habits can increase the amount of this bad VLDL produced by the liver. Among them, there are two main culprits:
1. Smoking: Smoking is very harmful not only to VLDL levels, but also to overall heart health.
2. A sedentary lifestyle without exercise: Living a sedentary lifestyle, where you sit in one place all day and do not exercise, is a major cause of increased VLDL.
Okay, so how do you reduce VLDL?
This is the most important part. The good news is that we can significantly reduce these bad VLDL levels with a few simple changes in our lifestyle.
Eat healthy fats.
Don't be afraid of the word "fat." There are both unhealthy and healthy fats. Monounsaturated fats are one such healthy fat. They help lower our bad cholesterol (VLDL and LDL) and increase our good cholesterol (HDL).
Foods containing good fats:
- Avocado
- Olive oil
- Almonds
- Cashew
- Peanut
- Canola oil
Research has even found that people who eat a diet containing these healthy fats increase their good cholesterol (HDL) levels by about 12%.
Be sure to exercise.
Exercise is the best medicine for almost all diseases, not just VLDL. When you live an active life, bad cholesterol decreases and good cholesterol increases.
Just think, one study found that even doing simple aerobic exercises like walking for 15 minutes a day, 3 days a week , can lower bad cholesterol levels. So you don't have to go to the gym, even just walking briskly for 20-30 minutes a day can help a lot.
Control your body weight
As your body weight increases, the amount of cholesterol produced by your liver also increases. Therefore, it is extremely important to maintain a healthy weight for your height. When you lose weight, combined with a healthy diet and exercise, VLDL levels are easily controlled.
Most importantly: Before making any major changes to your lifestyle and eating habits, be sure to talk to your doctor for advice, especially if you already have a condition like heart disease, diabetes, or high blood pressure .
💡 Take-Home Message
- VLDL, like LDL, is a type of "bad" cholesterol. It mainly carries triglycerides (another type of fat) throughout the body.
- Increased VLDL levels increase the risk of heart disease and stroke.
- Your VLDL level is not measured directly, but instead is calculated from your triglyceride level.
- Smoking and lack of exercise are the main causes of increased VLDL.
- You can reduce VLDL levels by eating good fats like avocados and almonds, exercising daily, and controlling your weight.
- It is very important to consult your doctor before making any major lifestyle changes, especially if you have other medical conditions.
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