You have probably heard of the term cholesterol and how it can influence your heart health. There are different types of cholesterol which have different effects on your body. High-density lipoprotein (HDL) cholesterol is a type of cholesterol which transports cholesterol from your blood stream back to your liver. This helps to keep your arteries clear of cholesterol and promotes optimal heart health. You may be surprised to learn that the health promoting roles HDL cholesterol does not end there. This form of cholesterol also supports normal functioning of the mitochondria in your muscles. Mitochondria are the fuel or powerhouse of a cell; without mitochondria the cell cannot function.
New research on humans provides evidence to support the impressive health benefits of HDL cholesterol in your body. Researchers used a cross-sectional study design using thirty-one healthy adults without any heart disease or diabetes. 42% were female adults, and the average age was 40 years old. Average body mass index was 23.9 which is classified as a normal weight.
Researchers found a significant correlation between levels of HDL cholesterol and muscle mitochondria function. In contrast to this finding there was no correlation between mitochondria function with levels of blood glucose, insulin levels or triglyceride levels.
The main protein in HDL cholesterol is called apolipoprotein A-I (Apo-AI). This protein helps the mitochondria work by supporting normal use of glucose in the muscle cells. Apo-AI increases how much glucose is used and created into energy.
The beneficial role of Apo-AI in promoting mitochondria function has been supported in numerous studies. This includes research which reported higher Apo-AI levels resulting in a reduction in a marker linked to mitochondrial disfunction called Fibroblast Growth Factor 21.
This research is important as it potentially provides an explanation as to why people who eat a diet low in HDL cholesterol are less physically active. Conditions such as metabolic syndrome is one example of a group of individuals which often have low physical activity rates and high-density lipoprotein in their diet. It may offer a practical solution to help increase muscle function and activity which may support the ability to exercise which in turn will help to improve overall health and wellbeing. Physical activity itself is linked to an increase in HDL cholesterol which promote further benefits.
Your diet plays a major role in your cholesterol levels. The types of fats which are predominantly included in your diet are one component which plays an influential role in influencing your cholesterol levels and types. Fats which promote more HDL cholesterol include monounsaturated and polyunsaturated fats. One type of polyunsaturated fat which helps to increase HDL cholesterol is omega-3 polyunsaturated fat. Omega-3 fat is an essential fat as you need to get it from your diet as your body cannot make it by itself. Good sources of omega-3 fat include fatty fish such as sardines, herring, mackerel, and salmon.
Foods can also help to increase the ratio of HDL-cholesterol in your body by decreasing a second type of cholesterol called low-density lipoprotein (LDL) cholesterol. Aim to eat a diet rich in plant-based and whole foods. Foods such as wholegrains like oats, nuts like walnuts, seeds like chia and linseeds, extra virgin olive oil, legumes and beans, vegetables, and fruit.
Take home message: HDL cholesterol is a type of cholesterol known to support the health of your heart. The importance of this type of cholesterol does not end there and it may allow the mitochondria in your muscles to function optimally and increase your ability to exercise. Live a lifestyle and eat a diet which promotes optimal levels of HDL-cholesterol, you may gain an extra spring in your step.
References:
- Giacona JM, Petric UB, Saldanha S, Smith SA, Rohatgi A, Vongpatanasin W. High-Density Lipoprotein is Independently Associated with Muscle Mitochondrial Function in Healthy Humans. FASEB J. 2022 May;36 Suppl 1. doi: 10.1096/fasebj.2022.36.S1.R2236. PMID: 35553872.
- Cartolano FC, Dias GD, Miyamoto S, Damasceno NRT. Omega-3 Fatty Acids Improve Functionality of High-Density Lipoprotein in Individuals With High Cardiovascular Risk: A Randomized, Parallel, Controlled and Double-Blind Clinical Trial. Front Nutr. 2022 Feb 23;8:767535. doi: 10.3389/fnut.2021.767535. PMID: 35281761; PMCID: PMC8905646.
- Lehti, M., Donelan, E., Abplanalp, W., Al-Massadi, O., Habegger, K. M., Weber, J., Ress, C., Mansfeld, J., Somvanshi, S., Trivedi, C., Keuper, M., Ograjsek, T., Striese, C., Cucuruz, S., Pfluger, P. T., Krishna, R., Gordon, S. M., Silva, R. A., Luquet, S., Castel, J., … Hofmann, S. M. (2013). High-density lipoprotein maintains skeletal muscle function by modulating cellular respiration in mice. Circulation, 128(22), 2364–2371. https://doi.org/10.1161/CIRCULATIONAHA.113.001551
- Kujala UM, Mäkinen V-P, Heinonen I, Soininen P, Kangas AJ, Leskinen TH, Rahkila P, Würtz P, Kovanen V, Cheng S, Sipilä S, Hirvensalo M, Telama R, Tammelin T, Savolainen MJ, Pouta A, O'Reilly PF, Mäntyselkä P, Viikari J, Kähönen M, Lehtimäki T, Elliott P, Vanhala MJ, Raitakari OT, Järvelin M-R, Kaprio J, Kainulainen H, Ala-Korpela M. Long-Term Leisure-Time Physical Activity and Serum Metabolome. Circulation. 2013;127:340–348.
