Cholesterol

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What is cholesterol?    LDL    HDL

Triglycerides    Cardiovascular disease - a result of high cholesterol levels

Cholesterol risk factors    Cholesterol management   Cholesterol chart

Lowering cholesterol should be a priority because...

An estimated 102.3 million American adults have total blood cholesterol levels of 200 milligrams per deciliter (mg/dL) and higher, which is above desirable levels. Of these, 41.3 million have levels of 240 mg/dL or higher, which is considered high risk. (Statistics from CDC’s National Center for Health Statistics). Based on this it is evident that high cholesterol levels in an individual require immediate control and should be a priority so that potential cardiovascular risk factors are reduced.

What is Cholesterol?

Cholesterol is a waxy, oily steroid compound that is soluble in fats and is classified as a lipid, as fats are. Cholesterol is normally found in cell membranes, a large amount of it is also found in the brain and nerve tissue. It is important for proper functioning of the body. Cholesterol is also required for synthesis of sex hormones and steroidal hormones and important in the digestive process and in absorption of fat soluble vitamins (A,D,E & K) and essential fatty acids. Most of the body's cholesterol is manufactured in the liver while some of it comes from dietary sources. Cholesterol travels from the liver to the body's tissues via the bloodstream by special transport mechanisms called lipoproteins. There are 2 types of lipoproteins: 

1) LDL (Low-density lipoprotein) 

Often referred to as "bad cholesterol",  LDL transports cholesterol from the liver to the cells of the body. When it becomes oxidized, it deposits in the walls of the arteries and causes them to harden(atherosclerosis).

2) HDL (High-density lipoprotein) 

Often referred to as "good cholesterol", HDL collects excess cholesterol and returns it to the liver where it may once again become incorporated into LDL's for delivery to cells or converted to bile acids or disposed of in the bile. It also helps remove cholesterol from artery walls.

3) Triglycerides 

Are a form of fat carried through the bloodstream. Most of the body's fat is in the form of triglycerides stored in fat tissues. An excess of triglycerides in the blood increases your risk of a heart attack. High triglycerides are often associated with high blood pressure, high blood sugar and low HDL cholesterol. Triglyceride levels fluctuate throughout the day and are highest after meals. The normal range is considered at below 200mg/dl. Triglycerides are closely associated with diet, to lower triglycerides eat less sugar, reduce alcohol intake, increase physical activity and take the right supplements. (please consult your physician first)

Cholesterol and cardiovascular disease

Excess LDL cholesterol accumulation can damage areas of the arterial wall. These fatty streaks are the beginning stage of arterial blockage. All the arteries of the body and especially the arteries of the heart called coronary arteries are under constant stress, as they sit directly on the heart muscle, and due to the constant expansion and contraction of the heart (approximately 100,000 times a day) small lesions form in the arterial wall. The lesions will trigger a repair process and LDL cholesterol comes in to patch up the damage. Research has found that unoxidized LDL does no harm, it is oxidized LDL that causes problems because the oxidized LDL molecules are no longer recognized by our immune system and so it attacks these molecules forming a plaque in the lesion. The oxidation process occurs when there is a surplus of free radicals which overpower the antioxidants used to neutralize the free radicals.

Cholesterol Risk Factors

Some of the risk factors for atherosclerosis include: family history of the disease(a common form is familial hypercholesterolemia), age, cigarette smoking, high blood pressure, diabetes, obesity, menopause (increases LDL cholesterol), women often have higher total cholesterol levels than men of the same age. Other factors that may contribute to high cholesterol include stress - long-term stress will raise blood cholesterol levels because stress affects your habits, people under stress tend to eat more saturated fats and sugary foods, low-moderate alcohol intake has shown to increase HDL cholesterol and shown to have no effect on LDL cholesterol, moderate alcohol intake is defined as no more than 2 drinks per day. A drink counts as 1-1/2 ounces of 80-proof or 1 ounce of 100-proof whiskey, 5 ounces of wine or 12 ounces of beer (regular or light). The "Dietary Guidelines for Americans" recommend that women should limit their alcohol to no more than 1 drink a day. High levels of homocysteine (a protein in the blood) causes oxidation of LDL and lowers the level of HDL(good cholesterol).

A high intake of dietary cholesterol found in foods derived from animals (eggs, fish, poultry, meat, dairy products) and saturated fats found in (butter, cream & cheese) will increase cholesterol levels in the body as well.

Cholesterol Management

Recent research suggests that the following lifestyle modifications can be helpful in lowering cholesterol(total) and LDL cholesterol while raising HDL(good) cholesterol.(please consult your physician first before changing diet or starting an exercise program)

1) reduce dietary saturated fats and simple sugars.

2) diet should include fiber (whole grains, beans, peas, lentils,fruits and vegetables), click here to see the top ten healthy foods.

3) lose excess weight and try to maintain ideal weight as much as possible.

4) incorporate an exercise program in your daily routine (even something simple as a brisk walk or jogging).

5) quit smoking.

6) reduce alcohol intake.

7) use de-stressing techniques (see our topic on stress for more information and our specialty departments section).

8) use supplements and herbs daily.

9) eat less red meat, try to eat fish or vegetarian meals 4 times a week, eat fish, chicken & turkey without the skin.

10) try to reduce or if possible eliminate fried foods from diet and frying foods as a cooking method.