If you want to know more about your cholesterol levels and your risk of heart disease, you may benefit from an advanced lipid panel. This is a more detailed version of the standard cholesterol test, which measures the levels of HDL, LDL, total cholesterol, and triglycerides in your blood. An advanced lipid panel can provide additional information about the size, number, and distribution of different cholesterol particles in your blood, which can affect your heart health.
Why is this important?
Because not all cholesterol particles are the same. Some are large and fluffy, while others are small and dense. The small, dense particles (Pattern B) are more likely to enter the walls of your arteries and form plaques, which can narrow the arteries and increase the risk of heart attack and stroke. The large, fluffy particles (Pattern A) are less harmful and may even protect your arteries. An advanced lipid panel can measure the levels of these different particles and give you a better idea of your risk.
Who needs an advanced lipid panel?
Information is power – so anyone can run this test to learn about their health. But these tests may be more helpful for some people who have a high LDL on standard lipid panels, high risk or a family history of heart disease, or who have normal or low LDL levels but still have signs of heart problems. An advanced lipid panel can help identify these people and guide their treatment.
What are some natural ways to lower small, dense LDL levels?
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- Eat a healthy diet that is low in saturated fat, trans fat, refined carbohydrates, and added sugars, and high in fiber, fruits, vegetables, whole grains, nuts, seeds, and legumes. Avoid high sugar intake, refined carbohydrates, trans fat, and seed oils. A healthy diet can improve the quality and quantity of cholesterol particles and lower the inflammation and oxidative stress that can damage the arteries [1].
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- Exercise regularly and maintain a healthy weight. Exercise can increase the production of large fluffy HDL and decrease the production of small dense LDL [2]. Exercise can also improve the insulin sensitivity and glucose metabolism, which can reduce the risk of diabetes and metabolic syndrome, which are associated with high levels of small dense LDL [3] .
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- Quit smoking and limit alcohol intake. Smoking can increase the oxidation and inflammation of cholesterol particles and reduce the levels of large fluffy HDL. Smoking cessation is associated with increased levels of HDL [4]. Alcohol can increase the production of triglycerides, which can increase the levels of small dense LDL [5].
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- Manage stress and get enough sleep. Stress can increase the levels of cortisol, a hormone that can increase the production of small dense LDL. Sleep can regulate the circadian rhythms and hormonal balance, which can affect the cholesterol metabolism and insulin sensitivity.
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- Increase your omega-3 fatty acids intake. Omega-3 fatty acids are found in fish, fish oil, flax seeds, chia seeds, and walnuts, and can lower the levels of triglycerides and small dense LDL and increase the levels of large fluffy HDL [6].
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- Consult your doctor and get an advanced lipid profile and insulin level. Your doctor can help you determine your levels of small dense LDL and other cholesterol particles, as well as your insulin sensitivity and glucose metabolism, which can affect your risk of heart disease and stroke. Your doctor can also advise you on the best lifestyle and medication options to lower your levels of small dense LDL and improve your heart health.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5441126/
[2] https://pubmed.ncbi.nlm.nih.gov/9647874/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6428207/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3110741/
[5] https://www.ahajournals.org/doi/full/10.1161/01.atv.17.11.2540
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8905646/
