Cholesterol Facts for Your Health by Dr. Teja Fox
Dr. Fox, Mobile Chiropractor’s Cholesterol Facts, For Your Health!
There is a lot of information and misinformation out there about cholesterol, with questions revolving around these topics:
What is good cholesterol?
What is bad cholesterol?
How does cholesterol relate to cardiovascular health?
How important is cholesterol for our health?
What is cholesterol good for, if anything?
The truth is, cholesterol is an essential part of our makeup. The human body uses its molecules along with phospholipids (fatty acids) to repair and maintain the walls of every cell membrane. These membranes are meant to be fluid and flexible, and can only be so if they contain the proper ratios of cholesterol and phospholipids.
Cholesterol also is used by our body to synthesize hormones, such as progesterone, estrogen and testosterone.
In addition, this vital element of our bodies is also secreted by the skin to help prevent excessive evaporation of water, as well as absorption of water-soluble chemicals that may come into contact with the skin.
Where does cholesterol come from?
Cholesterol is made from the food we eat. Under the direction of the liver, it is stored and transported around the body via the bloodstream for the cells that need it.
“Good” cholesterol vs. “bad” cholesterol
When the liver initiates the process of transporting cholesterol around the body, things get a bit tricky. Because it cannot be dissolved in the blood without help, cholesterol has to be “escorted” by lipoproteins (a combination of fat and proteins). Lipoproteins are categorized by density, and it’s these lipoproteins that are termed “good” or “bad” cholesterol, as follows:
LDL refers to low-density lipoproteins. These are mostly comprised of cholesterol, and they cause damage to blood vessels when they are present in high quantities in the bloodstream. That is, they cause plaque to accumulate, which in turn can cause blockages resulting in problems such as heart attacks. This is why LDL is considered the “bad” form of cholesterol. It’s a bit confusing, but the number that is considered healthy in general is 100 milligrams (mg) of cholesterol per deciliter (dL) of blood or under.
HDL refers to high-density lipoproteins. Unlike LDL, these are much higher in proteins and low in cholesterol. In fact, they are capable of absorbing and removing “bad cholesterol” molecules that have been deposited in blood vessels, which is what gives them the name “good cholesterol.” HDL should be kept at a level of 40 mg or above for men, 50 mg or above for women.
There are four main factors that influence how much cholesterol is floating around in the bloodstream:
Increased amount of cholesterol in the diet
High saturated fat diet
Low levels of insulin or thyroid hormone
And diet with unsaturated fatty acids 1
The first three listed can raise bad cholesterol levels in the blood, creating a risk for cardiovascular disease or atherosclerosis (damage to the blood vessels).
NOTE: A diet that is high in saturated fat and cholesterol taxes the liver and the blood, causing them to work overtime to deal with and try to store the excess amounts. This is why it is important to have sources of cholesterol and fat in your diet that your body can process and use without needing to store the excess.
If you have been diagnosed with high cholesterol, there are lifestyle changes that can make a huge impact. Changing your diet, increasing cardio exercise and supplements with plant sterols have all been shown to help improve cholesterol levels.*
*There is a genetic factor to hyperlipidemia – excessive fat in the bloodstream – that may not be able to be controlled with just diet, exercise or supplementation. It is a problem with cell receptors for lipoproteins that causes a backlog in the bloodstream. A complete lipid panel from your doctor should be done and repeated within 6 months of lifestyle changes and a full family history should always be given to your doctor.
1 Four main factors influencing how much cholesterol is in the body from Guyton & Hall, Textbook of Medical Physiology. 11th edition, 2006; pp. 848
Dr. Fox, Mobile Chiropractor, created an outline for you to help you choose more of the healthy foods for good cholesterol health
Food Sources of “Good” Cholesterol (HDL) to help lower total or LDL cholesterol
Avocados (each avocado is high in calories, 230 each, so portion is key)
Legumes (peas, beans, soybeans, lentils – which go great with spices
Niacin-rich foods (Vitamin B3 – crimini mushrooms, chicken, halibut, tomato, romaine lettuce and enriched cereals/breads)
Oatmeal (raises the good and lowers the bad)
Omega 3 Fish (halibut, herring, trout, mackerel, sardines, salmon, and tuna. The American Heart Association recommends 2-3 (4oz.) servings/week
Choose lean cuts of red meat and limit to 1-2 servings/week
Boneless, skinless chicken breasts have unlimited possibilities when paired with spices and fresh veggies
Choose nut or olive oils (almond, sesame, grapeseed)
Replace high fat dairy products with low-fat alternatives
Fresh fruits and veggies have lots of healthy carbs and fiber. And don’t forget the herbs!
When choosing carbohydrates, look for whole grain or brown rice, which are lower in cholesterol and higher in fiber!
Nuts and seeds (almonds, flax, hazelnuts, peptias, walnuts) are full of protein and “good” fat
Foods to limit (that may raise LDL/total cholesterol)
High fat cuts of meats such as beef, lamb, duck, goose, bacon, organ meats
Saturated and trans fat oils (read labels!), lard
Egg yolks are good for you, but should be used in moderation (the number recommended is 4 per week)
High fat dairy products (cream, ice cream, high fat cheese)
Pre-packaged products that may have the items above in them — again, do read the labels
Be sure to read labels. Pre-packaged products may have these items in them.