We all worry about choleserol ...having too much of it, eating the wrong type ...but what is it anyway? Cholesterol is a wax-like substance. The liver makes it and links it to carrier proteins called lipoproteins that let it dissolve in blood and be transported to all parts of the body as required.
It's vital for healthy function and integrity of cell membranes in the body. It also plays a part in:
• Production of adrenal cortico-steroids component which instigates the body's fight or flight reaction • Formation of sex hormones • Activating synthesis of vitamin D and bile salts • Creation of the myelin sheath in the nervous system • Supports the kidneys in regulating water balance in the body.
An imbalance of cholesterol in the body can lead to increased/abnormal water retention which can lead to raised blood pressure along with gallstones, atheroma and coronary heart disease.
'Bad' Cholesterol
Low-density lipoproteins (LDL) is often referred to as 'bad' cholesterol.
This is because low density lipoprotein carry cholesterol from the liver to the rest of the body. When there is too much LDL cholesterol in the blood, it can be deposited on the walls of the coronary arteries.
'Good' Cholesterol
High-density lipoproteins (HDL) cholesterol is often referred to as 'good' cholesterol.
HDL carry cholesterol from the blood back to the liver, which processes the cholesterol for elimination from the body. HDL makes it less likely that excess cholesterol in the blood will be deposited in the coronary arteries.
In most instances, the higher your LDL and the lower your HDL, the greater the risk for atherosclerosis and heart disease.
'Good' and 'Bad' Fats One of the most important determinants of blood cholesterol level is specific types of fat. Some fats are good for cholesterol levels, for example:
• Unsaturated For example, found in: oily fish, avocados, nuts and seeds, sunflower/rapeseed/olive oils)
• Polyunsaturated For example, found in: oily fish, nuts and seeds, walnuts, soyabean/corn/safflower oils
• Essential fatty acids (Omega 3) For example, found in: Flaxseeds and flaxseed oil, hempseeds, hempseed oil, walnuts, brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (eg, kale, spinach), soya bean oil, wheatgerm oil, salmon, mackerel and sardines
and others are clearly bad for them, for example:
• Saturated For example, found in: high fat meats, butter, ghee, lard, cream, hard cheese, pastries, cakes
• Hyrdrogenated/Trans fats For example, found in: biscuits, cakes, ice cream, chips, crisps, fried fast foods
While it is well known that high blood cholesterol levels are associated with an increased risk for heart disease, scientific studies have shown that there is only a weak relationship between the amount of cholesterol a person consumes and their blood cholesterol levels or risk for heart disease.
For some people with high cholesterol, reducing the amount of cholesterol in the diet has a small but helpful impact on blood cholesterol levels.
For others, the amount of cholesterol eaten has little impact on the amount of cholesterol circulating in the blood.
As well as intake of fatty acids, there are known to be other factors that contribute to increase or decrease of cholesterol in the blood and so heart disease and atherosclerosis. These include:
• Stress: Increases cholesterol • Smoking: Increases LDL and reduces HDL • Soluble fibre: Increases lowers LDL • Exercise: Increases HDL and decreases cholesterol • Alcohol consumption (In moderation): Increases HDL • Alcohol consumption (excessive): Increases cholesterol
Genetic factors may also be an important, but research conducted by Jeanne M. McCaffery and Michael F. Pogue-Geile at the Department of Psychology at the University of Pittsburg conducted on identical twins who differed the most in their dietary intake had corresponding differences in blood cholesterol measures, showing that the association between diet and cholesterol levels was independent of genetic factors.
How to reduce cholesterol...
Soluble fibre actually lowers cholesterol because it binds to bile salts and prevents their reabsorption.
1. Reduce stress levels 2. Refrain from smoking (first and second hand smoke) 3. Increase soluble fibre in the diet
Soluble fibre dissolves in water and has the consistency of gel. It is found in varying quantities in all plant foods including:
• Vegetables (including peas, soya beans and pulses) • Whole grains (including brown rice, wholemeal cereals and wholewheat flour) • Some fruits and juices (including strawberries, pears, prunes, plums, apples, citrus fruit and berries) • Vegetables (including broccoli, carrots, potatoes, sweet potatoes and onions)
4. Increase physical activity in daily routine 5. Reduce or limit alcohol consumption
Sarah Lantry received her training at Integrative Nutrition in New York City. She is certified by the American Association of Drugless Practitioners, leads workshops on nutrition, and offers individual health and nutrition coaching to busy professionals and families.
e [email protected] | http://www.attitudetofood.com | skype: sarahlantry | facebook.com/attitudetofood
