What is Cholesterol?
Many associate cholesterol with fatty foods, but most come
from a waxy substance that is made by our own bodies. The liver produces 75% of the circulates in
our blood; the other 25% is from the food we eat. When at normal levels, cholesterol plays an
important part in helping the cells do their job. Cholesterol levels are high in more than 100
million Americans.
Symptoms of High
Cholesterol
There are generally no symptoms, but there can be damage
deep within the body. Over time, too
much cholesterol can lead to buildup of placque in the arteries, known as
artherosclerosis. This is when the
arteries become to narrow for available blood flow and can trigger heart
disease. But the good news is that high
cholesterol can be easily detected by several ways and can be brought
down.
Cholesterol Testing
It is recommended that people over 20 have their cholesterol
levels checked at least once every 4 – 6 years.
You can do this with a simple blood test called a fasting lipoprotein
profile. It measures the different forms
of cholesterol that circulates in our blood after avoiding food for 9 – 12
hours. The results give the levels of
bad cholesterol, good cholesterol, and triglycerides.
Bad Cholesterol
Most of the
cholesterol that the blood carries protein through the body is call low density
lipoproteins (LDL). It combines with
other substances that clog the arteries.
A diet high in saturated and trans fats raises the level of LDL
cholesterol. For most people, the LDL
score should be below 100 to be healthy, but those with heart disease should be
even lower.
Good Cholesterol
1/3 of the blood that cholesterol is carried through the
arteries is called high-density lipoproteins (HDL). The good cholesterol helps remove the bad
cholesterol by preventing buildup to the arteries. The higher level of HDL cholesterol, the
better. But people with too little HDL
may develop heart disease. Healthy fats,
like olive oil, boost HDL cholesterol levels.
Triglycerides
The body converts excess calories, sugar, and alcohol into
triglycerides, the fat that is carried in the blood and stored as fat cells in
the body. People who are overweight,
inactive, smoke, heavy drinkers have high levels of triglycerides and also
those who eat a high-carb diet. A
triglyceride score of 150 or higher runs the risk of metabolic syndrome—that is
linked to heart disease and diabetes.
Total Cholesterol
This measures the combination of LDL, HDL, and VLDL (very
low density lipoprotein) in the bloodstream.
VLDL is a precursor of LDL, the bad cholesterol. A total cholesterol score under 200 is
healthy in most cases; but people in the high range have an increased risk of
heart disease than those under 200.
Cholesterol Ratio
To calculate the cholesterol ratio: divide the total cholesterol by HDL
cholesterol.
Example: total score
200/HDL score 50 = Cholesterol ratio 4 to 1.
Doctors recommend maintaining a ratio of 4 to 1 or lower;
the smaller the better. It is useful in
estimating heart disease risk, but not important in guiding treatment.
Cholesterol in Food
Cholesterol-rich foods, like eggs, shrimp, or lobster are no
longer forbidden as research shows that cholesterol eaten is a small effect in
the blood cholesterol levels for most people.
Few people “respond” to blood levels that spike after eating eggs. Saturated or trans fats are the bigger
concerns. A daily cholesterol limits 300
milligrams for healthy people, and 200 milligrams for those at higher risk.
Cholesterol and Family
History
There are two sources for cholesterol: the body and food, that contribute to high
cholesterol. Some people can inherit the
genes that trigger too much cholesterol produced. Saturated fats in cholesterol are found in
animal-based fats like meat, eggs, and dairy products made from milk. In many cases, high cholesterol comes from a
combination of diet and genetics.
What Boost Your Risk?
There are several factors that can boost your risk:
·
A diet
that high in saturated fats and cholesterol.
·
A family history high in cholesterol.
·
Aging.
Cholesterol and Gender
Women usually have a lower total cholesterol level than men
of the same age, that is until menopause.
Women tend to have higher levels of HDL cholesterol, the good kind; and
for good reason—estrogen, the femal e sex hormone raises the level of HDL
cholesterol. But estrogen peaks during
childbearing and drops after menopause.
After 55, the risk of developing high cholesterol increases.
Cholesterol and
Children
There is evidence that cholesterol can start clogging the
arteries in childhood, increasing the risk of artherosclerosis and heart
disease later in life. The American
Heart Association recommends children and teenagers take necessary steps to
bring down high levels of cholesterol.
The total cholesterol should be below 170 for ages 2 – 19.
Why High Cholesterol
Matters
One major risk is Coronary Heart Disease, heart attacks, and
strokes. It also boosts the risk of
Alzheimer’s Disease. High cholesterol
leads to buildup of placque and narrows the arteries. This can be dangerous as it can restrict the
blood flow and blood supply to the heart and brain can be cut off, resulting in
heart attack and stroke.
Cholesterol
Buster: Eat More Fiber
Diet changes are a powerful way to fight high
cholesterol. Fiber is the reason cereals
claim they are heart-healthy. The
soluble fiber in many foods reduces LDL, the bad cholesterol. Some good sources of soluble fiber are
whole-grain breads and cereals, oatmeal, fruits, dried fruits, vegetables, and
legumes like kidney beans.
Cholesterol
Buster: Know Your Fats
It is recommended that no more than 35% of daily calories
come from fats; but not all fats are equal.
Saturated fats, or animal fats and tropical oils raise the LDL
cholesterol level. Trans fats carry an
even double whammy as they boost the bad cholesterol by lowering the good
kind. Examples are two bad fats like
baked goods, fried foods like doughnuts, fries, and chips, stick margarine, and
cookies. Unsaturated fats like avocados,
olive oil, and peanut oil, lower LDL if combined with a healthy diet.
Cholesterol
Buster: Smart Protein
While meat and fullfat milk have plenty of protein, they are
major sources of cholesterol. Try reduce
LDL by switching to soy protein like tofu for some meats. Fish, like salmon, is also a great choice as they are rich in
omega-3 fatty acids in improving cholesterol levels. The American Heart Association recommends
eating fish at least twice a week.
Cholesterol
Buster: Low-Carb Diet
Evidence has shown that a low-carb diet is better than a
low-fat diet for improving cholesterol levels.
A 2-year study by the National Institutes of Health followed people who
ate a low-carb diet had better HDL, (good cholesterol) than those who ate a
low-fat diet.
Cholesterol
Buster: Lose Weight
If your overweight, talk with your doctor about a weight
loss program. Losing weight reduces
triglyceride levels, LDL, and total cholesterol. By shedding a few pounds, it can boost your
levels of good cholesterol – and it goes up one point for every 6 pounds lost.
Cholesterol
Buster: Quit Smoking
Here’s a big reason for giving up smoking: good cholesterol is improved by 10%; and you
are successful if you combine several smoking cessation strategies. Talk with your doctor about what options are
best for you.
Cholesterol
Buster: Exercise
If you are healthy, but inactive, starting an aerobic
exercise program can increase good cholesterol by 5% if started in the first
two months. Regular exercise lowers the
bad cholesterol, so choose an activity that boosts the heart rate, like
running, swimming, walking briskly—aim for 30 minutes most days of the week. It doesn’t have to be 30 continuous minutes;
2 15-minute walks will work just as well.
Treatment: Medications
If high cholesterol runs in your family, diet and exercise
may not be enough to get cholesterol levels down. For this reason, medication may be an option
to help give cholesterol levels a nudge.
Statins are usually a first choice, as they block the production of
cholesterol in the liver. But other
options , like cholesterol inhibitors, bile acid resin, and fibrates can be
used. Ask your doctor to recommend the
best option.
Treatment: Supplements
There are certain dietary supplements that can improve
cholesterol levels like flaxseed oil, fish oil, and plant sterols
(beta-sitosterol). Prescription niacin,
a B-complex vitamin, raises the good cholesterol and reduces the bad
cholesterol. Niacin found in ordinary
supplements is not used to lower cholesterol.
Herbal Remedies
Studies have shown that garlic can also lower cholesterol by
a few percentage points. But garlic
pills can have side effects that interact with medications. Other herbs that can lower cholesterol
include:
·
Fenugreek seeds
·
Artichoke leaf extract
·
Yarrow
How Low Should You Go?
Many people with lower cholesterol levels use a combination
of medication and lifestyle changes. But
how low is enough? For diabetes and high
risk heart disease, the LDL score should be less than 100. If you already heart disease and Coronary
Artery Disease, it is recommended to reduce LDL to 70 or lower.
Can the Damage be
Undone?
It takes years for high cholesterol to clog the arteries
with placque. So evidence that
atherosclerosis can be reversed to some degree.
Dean Ornish, MD, has published several studies that a low-fat vegetarian
diet, stress management, and moderate exercise can chip away at the build-up
inside coronary arteries. And other
research supports big drops of cholesterol by opening clogged arteries.
Reference
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