Cholesterol & Heart Disease: What You Need to Know
Heart disease remains the leading cause of death for both men and women in the United States. While there are several contributing factors, one of the most critical—and preventable—is cholesterol.
So, what exactly is cholesterol, and what does it do in our bodies?
Understanding Cholesterol
Cholesterol is a type of fat (lipid) found in your blood. It's produced naturally in the liver and also comes from animal-based foods like meat, fish, eggs, butter, cheese, and milk (both whole and low-fat). Contrary to popular belief, cholesterol isn’t all bad. Your body needs it to build healthy cells, support brain function, maintain skin integrity, and repair tissue—especially in blood vessels and the digestive tract.
So, if cholesterol is essential, why does it get a bad rap?
When Cholesterol Becomes a Threat
Problems arise when we consume highly processed foods—those loaded with additives, preservatives, and refined carbohydrates. These toxic compounds damage cells, triggering your body to send cholesterol to the rescue. Over time, this excess cholesterol can build up along the walls of your blood vessels, narrowing them and reducing blood flow.
This can eventually lead to:
Heart attacks (from blocked oxygen-rich blood to the heart)
Strokes (from limited blood flow to the brain)
For those whose job demands peak physical performance and resilience, maintaining heart health is non-negotiable.
How You Can Improve Cholesterol & Heart Health
1. Eat Heart-Healthy Foods
a. Choose Healthier Fats
Saturated fats (found in red meats and full-fat dairy) increase total cholesterol and LDL (“bad”) cholesterol. Limit saturated fat to less than 7% of your daily calories.
Instead, opt for lean meats like top sirloin, chicken breast, 96% lean ground beef, and pork tenderloin. Use olive or canola (if you chose) oil in place of butter.
b. Eliminate Trans Fats
Trans fats raise LDL and lower HDL (“good”) cholesterol. Found in fried foods and many packaged snacks (cookies, crackers, snack cakes), even small amounts can be harmful.
Watch labels—foods with <0.5g per serving can still be labeled “trans fat-free.”
c. Add Omega-3 Fatty Acids
While omega-3s don’t directly lower LDL, they raise HDL, lower triglycerides, and reduce blood pressure.
Best sources: salmon, mackerel, herring, krill oil, walnuts, and almonds.
d. Increase Soluble Fiber
Soluble fiber helps lower LDL cholesterol.
Eat more oats, fruits, beans, lentils, and vegetables.
e. Supplement with Whey Protein
Whey protein may lower total cholesterol and LDL when used consistently.
Whether you’re hitting the gym, training at home, or staying active in the firehouse—consider adding whey to your routine.
2. Exercise Regularly
Regular physical activity boosts your HDL (“good”) cholesterol and helps manage weight and stress—two additional risk factors for heart disease.
Aim for at least 30 minutes of moderate activity most days of the week.
Always consult your physician before starting a new exercise program.
Final Thoughts
Our health is our responsibility—not matter your career or age. A long, strong career and a life full of memories with our families start with taking care of ourselves first.
Before making any changes to your diet, supplements, or fitness routine, consult your healthcare provider. This information is for educational purposes only.
