Cholesterol is a type of fat (lipid) that is found in the membranes of all animal cells. Cholesterol is involved in the formation of cell membranes and also works as a building block for the synthesis of hormones such as testosterone, estrogen and cortisol. It is necessary for proper nerve function, assists in the digestion and absorption of dietary fats, and is an important component in the formation of fat soluble vitamins – Vitamin A, Vitamin E, Vitamin D, and Vitamin K.
Approximately 75% of our total body cholesterol is made by our liver and only about 25% is obtained from our diet (animal products such as eggs, dairy, meat, poultry, fish and shellfish). As our total body cholesterol level increases, our liver’s production of cholesterol decreases. The body compensates for dietary intake of cholesterol by lowering the amount that is synthesized. However, excessive dietary cholesterol and sugar intake (among other factors) causes this mechanism to fail and as a result, blood cholesterol rises to unhealthy levels.
The majority of individuals develop high cholesterol due to poor dietary and lifestyle habits. A high fat/high sugar/low fiber diet, lack of exercise, smoking, alcohol and coffee consumption, and stress all contribute to increasing cholesterol levels. Diabetes and obesity also contribute to the development of elevated cholesterol and to the development of heart disease. High blood cholesterol levels are a significant risk factor not only for the development of heart disease, but also in the formation of gallstones, impotence, mental impairment, high blood pressure, and colon polyps.
The National Cholesterol Education Program considers total blood cholesterol levels below 200 mg/dl (milligrams per deciliter) of blood to be normal. Individuals with cholesterol levels between 200-239 mg/dl are considered borderline high risk for heart disease, and those with levels greater than 240 mg/dl are at high risk for developing heart disease. Although levels of total cholesterol are important, today’s testing methods provide the opportunity to further breakdown cholesterol in assessing heart disease risk.
Cholesterol does not float freely in our blood stream. Rather, it is bound to specific proteins called lipoproteins. LDL, low-density lipoprotein, is often referred to as “bad” cholesterol, and carries cholesterol from the liver to the cells of the body. The desirable LDL level is considered to be less than 100mg/dl. Higher levels of LDL are strongly associated with cardiovascular disease because they promote plaque formation and hardening of the arteries (atherosclerosis).
HDL, high density lipoprotein, is often referred to as “good” cholesterol and carries cholesterol back from the cells to the liver for elimination via bile or to other tissues that use cholesterol to synthesize hormones. Increased levels of HDL correlate with decreased rates of atherosclerosis and plaque formation.
Cholesterol is problematic when increased levels of LDLs circulate in the blood to the point where HDLs are unable to sweep the excess back to the liver. Free radicals can oxidize the LDLs and cause damage to arterial walls. Plaque then accumulates in the arterial walls and later can become calcified (atherosclerosis), slowly obstructing the flow of blood. This can lead to rupturing of the arteries and/or clot formation. It is this process that leads to cardiovascular conditions such as heart attacks and stroke.
There are several natural ways to optimize blood cholesterol levels. These include diet and lifestyle modifications as well as natural medicines. Many of these options not only lower LDL levels but can also increase HDL levels.
· Increase garlic and onion consumption.
· Remove empty and refined calories from the diet as much as possible. This includes simple sugars such as candy, cake, cookies, pasta, white bread, etc. Sugar is converted into fat if it is not used.
· Eat a good breakfast every day.
· Eliminate or drastically cut down on saturated and trans-fats. This includes fried foods, butter, margarine, and red meat.
· Fish oil – studies have shown the essential fatty acids in fish oil help to lower cholesterol and reduce the risk of heart attack and stroke
· Eliminate soft drinks (substitute 100% fruit juices)
· Incorporate flaxseed, pumpkin seeds, whole soybeans, and other vegetarian sources of omega-3 fatty acids into the diet
· Use brown rice instead of white rice and whole wheat bread instead of "enriched" white bread.
· Eliminate alcoholic beverages
· Drink plenty of water: 40-60 ounces a day.
· Get regular, moderate exercise. Brisk walking (35-40 minutes, 3-4 times/week) is a great low impact form of exercise
· Increase fiber. Goal = 35 grams of fiber per day. This includes foods such as whole oats (avoid instant oats), citrus fruits, beans, asparagus, bananas, broccoli, cabbage, green leafy vegetables, melons, peas, squash and sweet potatoes).
· Steam, bake, roast or boil vegetables instead of frying, sautéing, stir-frying.
· Season vegetables with herbs and spices, rather than with sauces, butter or margarine
· Use oil instead of shortening in baked products
· Choose the leanest cuts of meat (grass-fed and organic as opposed to grain-fed and conventionally raised).
· Trim all visible fat and skin from poultry and meat before cooking
· Limit eggs – especially egg yolk which is the area of the egg where the majority of cholesterol is contained
· Decrease stress. Managing stress effectively can improve overall health dramatically. Deep breathing exercises and journaling can help lower the impact of stress.
· Stop smoking
· Reduce coffee consumption (both regular and decaf). Avoid using half and half and other milk products in coffee as they contain saturated fat.
· Eliminate alcohol or drink only in moderation (1 drink/day for women, 2 drinks/day for men).
· Niacin has been shown to reduce levels of LDL and increase HDL levels thereby improving overall cholesterol levels
· Red Yeast Rice contains active ingredients that have been shown to lower cholesterol.
