Does A High Cholesterol Diet Increase Cholesterol In The Body?

February 27, 2010 · Posted in cholesterol · Comment 

If you’ve been diagnosed with high cholesterol, you’re probably trying to modify your existing diet to lower your cholesterol. You might be surprised to learn that a high cholesterol diet is not necessarily the culprit behind your high serum lipid levels.

Let’s talk about cholesterol first, and then we’ll get into the effects of a high cholesterol diet. What is cholesterol? Cholesterol is a fatlike substance that is synthesized by the body. That’s right! We make it in our bodies. Only animal products contain cholesterol. If it didn’t have a liver, it doesn’t have cholesterol! As a matter of fact, I get a kick out of food labels that tout “No Cholesterol” as a marketing tool when the food item never had a chance of having cholesterol in the first place. I know what you’re thinking. Some items have cholesterol and it doesn’t appear to be an animal product. This is simply because they used animal fat to produce the product.

Cholesterol is used in the body as a structural component of cell membranes and in the synthesis of some hormones as well as Vitamin D. Doesn’t seem so bad, right? Wrong. The problem is that when cholesterol is being transported in the blood stream, it tends to stick to the walls of arteries which of course, isn’t a good thing. When there’s a high amount of cholesterol in the body, this is far more prevalent. So, does a high cholesterol diet raise the level of cholesterol in the body?

Yes and no. There, how’s that for fence-sitting! Seriously, the actual cholesterol component in a high cholesterol diet doesn’t necessarily raise blood levels of cholesterol. More importantly is the fat that is usually in the high cholesterol items. Remember how I told you that cholesterol is only in animal products? Well, animal products such as steak contain a lot of fat. In addition, foods that are not even high in cholesterol and are high in fat are generally what need to be eliminated when trying to lower high cholesterol levels.

The fat that we’re talking about here is that nasty old saturated fat. It has been well documented that high levels of saturated fat in a person’s diet raise total cholesterol levels and more importantly, LDL (the bad one). Saturated fat is found in fatty meats, greasy, salty snacks and most baked goods as well as other high fat foods. A high cholesterol diet may or may not contain high saturated fatty acids.

In addition, diets high in fat are often consumed by people who are overweight. People who are overweight tend to not exercise (not that all overweight people don’t exercise). Carrying extra weight and not exercising contribute to increased blood cholesterol. So, you can see there are a lot of contributing factors to high cholesterol than simply a high cholesterol diet.

More importantly than worrying about a high cholesterol diet, your diet will be lower in cholesterol naturally if you lower your fat intake. Keep your fat intake less than 30% of your daily intake. If you’ve been diagnosed with high cholesterol, go for less than 25% of total calories. Watch saturated fat intake closely. Work towards getting your fat intake from healthier sources such as fish and oils like canola oil.

There’s also a significant portion of people with high cholesterol that don’t follow a high cholesterol diet, do not consume high amounts of fat and do exercise regularly. These people are merely genetically predisposed to having high cholesterol. Though they may achieve some lowering of cholesterol through increasing their efforts at exercise and adding foods known for lowering cholesterol, they will probably still need a medication.

Look closely at a high cholesterol diet and re-evaluate it based on the amount of fat it contains. Lower your fat intake overall and you’ll probably notice you are not eating foods high in cholesterol, either. This is the best way to avoid letting your diet affect your blood cholesterol.

Author: Darlene Nicholson
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What Is A Healthy And Normal Cholesterol Level?

February 24, 2010 · Posted in cholesterol · 1 Comment 

Cholesterol is a medical problem that most of us encounter and have to battle with at one point in our lives. So what actually is cholesterol and what role does it play in our body?

Cholesterol is a substance that exists in our cell which our body needs. It flows through our blood stream and has a waxy texture. It is common knowledge nowadays that cholesterol is not always a bad thing. There is actually good cholesterol or the high-density lipoprotein known as HDL which helps in carrying cholesterol away from the arteries to the liver. It is then processed into harmless particles.

The good cholesterol HDL helps to build cell membrane and various hormones while the bad cholesterol LDL when present in high levels in our body will clog the arteries and may cause a heart attack in due course.

Healthy Cholesterol Levels And How To Achieve It

A healthy HDL cholesterol level should be a minimum of 40 mg/dL and a healthy LDL cholesterol level should be a maximum of 200mg/dL.

The first thing you need to achieve a healthy cholesterol level and to maintain it is to first get it tested regularly. The only way to know your cholesterol level is through a blood test. Once you get the results of your cholesterol tests, you can start making changes in your lifestyle to achieve or maintain a healthy cholesterol level.

The first thing you must do is to watch your weight. Although cholesterol levels are not measured by weight, obesity is often a sign of high levels of bad cholesterol. At the same time, it does not mean that a person with an ideal weight or even under weight will have normal cholesterol levels.

How To Achieve A Healthy Cholesterol Level With Your Diet

A lot of information about cholesterol and the foods that will make your cholesterol level higher are easily available. However, it’s easier to simply list the foods that will not increase your cholesterol level such as fresh fruits and vegetables especially. You should also know that there are some types of foods that can actually lower your cholesterol. If you have high cholesterol levels you can try to achieve normal cholesterol levels by consuming these foods.

Oatmeal and oat bran are some types of foods that can help to lower cholesterol level. This is because bad cholesterol levels can be lowered by soluble fiber. Experts think the reason is because fiber can help stop the absorption of cholesterol. A good amount of soluble fiber should be five to ten grams a day.

Oatmeal need not only be taken at breakfast. It can be eaten at other meals for your lunch and dinner by adding it to baked foods. Other types of soluble fiber can also help you maintain normal cholesterol level if you do not like the taste of oatmeal.

Another type of food you should include in your diet is food that contains Omega-3 fatty acids. This is because it has been found to lower the levels of triglycerides. Some types of foods that are rich in Omega-3 fatty acids include nuts, and they are tasty additions to a healthy diet. Nuts are high in protein and fiber, which make them filling. Walnuts and almonds are also types of nuts that are good for lowering cholesterol, besides peanuts, hazelnuts, pecans and pistachios.

However, it is not recommended to consume nuts with higher amounts of fat are when trying to achieve a normal cholesterol level through your diet. These high fat nuts include Brazil nuts, cashews, macadamia nuts and some pine nuts.

As most of us know, Omega-3 fatty acids can also be found in fatty fish. Some examples of fatty fish are sardines, mackerel, salmon, tuna, herring and trout. Most of these fatty fish are cold-water fish.

Besides knowing the foods you should eat to achieve a healthy and normal cholesterol level, you should also know the foods you should avoid. These foods are mostly foods that contain high cholesterol, including saturated fats and trans fats.

Bad cholesterol can found in trans fat and saturated fats and make your LDL cholesterol levels very high. That is why you should read all food labels and make sure you do not purchase and consume food that contains them. There are many types of food which contain cholesterol such as poultry, meat, eggs, milk and butter. As you cannot remove all the food with cholesterol from your diet, you should try minimizing the amount or portion of these foods.

If you are still not sure of what to eat to achieve and maintain a healthy and normal cholesterol level, you can consult your doctor or a dietician to help you make a diet plan. They can help you make a diet plan which consists of foods that have just the right amount of cholesterol for you.

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Using Tea to Reduce Your Cholesterol

February 21, 2010 · Posted in cholesterol · Comment 

High cholesterol is a health concern for many Americans. High levels of LDL cholesterol are a leading contributor to heart disease. LDL cholesterol is what contributes to clogged arteries. Arteries become clogged and narrowed when LDL cholesterol circulating in the blood becomes oxidizes and hardens into plaque. The more LDL cholesterol you have circulating in your blood, the more plaque you’ll develop.

A second type of cholesterol, known as HDL cholesterol is what we refer to as “good cholesterol”. This form of cholesterol carries away LDL cholesterol to the liver, where it can pass out of the body. This is why we should have high levels of HDL cholesterol. However, when our levels of LDL cholesterol are high, our HDL levels are typically low.

If you’re trying to lower your LDL cholesterol levels and raise your HDL cholesterol levels there are several things you can do.

The first is watching your diet. Avoiding foods high in saturated fat and cholesterol like butter, eggs and red meat can help you lower those LDL cholesterol levels. In addition, you can help raise your HDL levels by replacing those saturated fats in your diet with healthy fats like olive oil, canola oil, avocados and nuts. These fats raise our HDL levels and keep us healthy.

Secondly, to reduce LDL cholesterol levels, it’s important to exercise. Walking is a great way to help reduce your cholesterol levels, and it will help lower your blood pressure, as well.

If you’re overweight, losing weight will help you reduce cholesterol levels, as well. Making the dietary changes mentioned above and beginning to exercise should make dropping a few pounds easier. If you’re a smoker, you should stop. Smoking significantly increases your risk for heart disease.

Your cholesterol level is also affected by your heredity. Some people are prone to high cholesterol even if they exercise regularly and eat a healthy diet. If you fall into this category, you may require medication in addition to lifestyle changes in order to get your cholesterol under control.

Another way to help reduce LDL cholesterol levels is to drink tea. Green tea has been shown in many studies to help prevent LDL cholesterol from oxidizing and turning into plaque. These studies have suggested that even if your LDL cholesterol level is high, drinking tea may prevent it from causing a problem.

However, it appears that drinking tea may actually have the power to lower your blood cholesterol levels, too. A study conducted by the University of Hong Kong studied various types of Chinese tea and their effect on cholesterol in rats. The rats were all fed a high cholesterol diet for a week before beginning the study. Then, the rats were divided into several groups. Each group was fed a different type of tea while continuing the high cholesterol diet for another eight weeks. A control group of rats received water instead of the tea.

The types of tea used for evaluation including Jasmine, Iron Buddha, Pu-erh, oolong and green tea. The reason that multiple types of tea were used was to evaluate whether fermented teas are as effective at reducing cholesterol as those that are not fermented. Green tea is completely unfermented, Jasmine tea is mildly fermented, and oolong and Iron Buddha are semi-fermented. Pu-erh is a fully fermented tea.

In addition to measuring the cholesterol levels in the mice participating in the study, the weight and fattiness of the liver was also measured.

This study concluded that the teas that had been minimally fermented (Jasmine and green tea) had a significant effect on both the serum and liver levels of cholesterol. In addition, these teas reduced the weight and fat of the liver. These teas were able to significantly lower the cholesterol levels, while the fermented teas and the water did not.* The levels of triglycerides and HDL cholesterol were not significantly different among the groups.

So, it appears that green tea may be a powerful way to help reduce your cholesterol level, particularly when combined with a healthy diet and exercise. If you combine the results of this study with those of past studies, you can come to the conclusion that consuming tea, particularly green tea may be able to help reduce the actual level of LDL cholesterol circulating in your blood and may also be able to prevent the cholesterol that is there from oxidizing and turning into plaque.

If you’re struggling to get your cholesterol level under control, green tea is definitely worth a try. It has no side effects, and is well tolerated by nearly everyone – even those who are sensitive to caffeine. And, in addition to helping you lower your cholesterol, green tea may have other added benefits.

Green tea may be able to help you lose weight and may prevent heart disease, diabetes and cancer. Green tea just might be the one supplement to your diet that can help with many of the health problems plaguing Americans today.

Author: Jon Stout
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Optimum Cholesterol Levels for Liver Health

February 18, 2010 · Posted in cholesterol · Comment 

Typically assumed to inflict solely negative consequences, cholesterol is actually a necessary component of a healthy body. Cholesterol is a waxy substance in the blood, critical in the digestion of dietary fats, the building of cell walls and in manufacturing vitamins and hormones. One of the secrets to securing a healthy body, including a healthy liver, is to maintain an ideal balance of cholesterol levels.

If cholesterol levels are too high, a person is at risk for coronary artery disease, heart disease, a metabolic disorder or even liver disease. Embedded in vehicles known as lipoproteins, cholesterol is transported in the bloodstream to be used or excreted throughout the body. When these inhabitants of our blood become overpopulated, traffic jams can result, blocking subsequent blood flow in the vessels. Impeded circulation is a primary factor in most types of illness.

Cholesterol and the Liver
Excessive cholesterol in the blood can deposit plaques along the vessels, contributing to the development of atherosclerosis, the hardening of the arteries. While atherosclerosis is a leading cause of heart attacks and strokes, it can also have negative consequences on the liver. The relationship between the liver and blood cholesterol is multi-faceted:

· Synthesis of bile acids – Essential to the digestive process, the liver synthesizes bile acids from cholesterol. Bile acids emulsify dietary fat, allowing for its absorption in the intestines.

· Liver circulation – Liver disease, particularly cirrhosis, can lead to portal hypertension. Portal hypertension is the result of high blood pressure within the portal vein, where the blood enters the liver. When blood cannot flow easily through the liver, internal pressure increases, posing the risk of ruptured blood vessels. Cholesterol deposits may also contribute to decreased blood flow in the liver, further restricting the vessels that safely handle the liver’s duties.

· Removal of cholesterol – High-density lipoproteins (HDL) help remove excessive cholesterol from the body by transporting it to the liver for its breakdown and excretion. As a diseased liver’s function decreases, do does its ability to remove excessive cholesterol from the blood supply.

What is Excessive Cholesterol?
According to the American Heart Association, about 20 percent of the U.S. population has high blood cholesterol levels. When getting your cholesterol checked, there are four numeric values that come into play – total cholesterol, LDL (low-density lipoproteins), HDL (high-density lipoproteins) and triglycerides.

· Total Cholesterol – A comprehensive measurement of the cholesterol in your blood, it is desirable to have a value less than 200 mg/dL. A person carries a borderline level of health risks if the total cholesterol is between 200-239 mg/dL, and is considered high risk if total cholesterol exceeds 239 mg/dL.

· LDL – This cholesterol is the primary cause of harmful fatty buildup in arteries. The higher the LDL cholesterol levels in the blood, the greater the health risk. Ideal LDL levels are below 100 mg/dL, while values exceeding 159 mg/dL carry a high risk of cardiovascular disease.

· HDL – This form carries blood cholesterol back to the liver, where it can be eliminated. HDL helps prevent a cholesterol buildup in blood vessels. While values typically range from 40 to 60 mg/dL, an HDL under 40 mg/dL puts the individual at risk for cardiovascular disease. Studies suggest that high levels of HDL cholesterol reduce your risk of heart attack.

· Triglycerides – Triglycerides are the chemical form in which most fat exists in food as well as in the body. Triglyceride levels under 150 mg/dL are normal, while values exceeding 199 mg/dL carry a high risk of cardiovascular disease.

Due to the delicate balance of useful cholesterol and damaging cholesterol, most physicians rely on specific ratios of these four numeric values to determine healthy blood cholesterol.

Liver Benefits from Good Cholesterol Ratio
The public is being increasingly educated on the various ways to maintain the best possible cholesterol levels. These include lifestyle modifications, such as smoking cessation, regular exercise, a diet high in fiber and low in saturated fat, as well as reliance on cholesterol lowering medications.

Awareness of cardiovascular risk by improving your cholesterol ratio will benefit not only your heart’s health, but also your liver’s health. While the heart muscle pumps blood throughout the body, the liver must cleanse the blood and extract ingredients critical to sustaining life.

Just as the heart and liver contribute to blood maintenance health, all of our organs and body systems work in unison to support the proper functioning of our bodies. Factors that affect one system will likely affect every other. So if optimal liver health is desired, then steps to increase HDL and decrease LDL and triglycerides are definitely called for.

References:

Henkel, John, Keeping Cholesterol Under Control, FDA Consumer Magazine, January/February 1999.

http://www.abouthypertension.info, Health Issues Associated with Hypertension, NCERx LLC 2006.

http://www.americanheart.org, About Cholesterol, American Heart Association, Inc., 2006.

http://www.liverdisease.com, Cholesterol and Liver Disease/Hepatitis, Melissa Palmer, MD, 2004.

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Cholesterol Levels and General Health

February 15, 2010 · Posted in cholesterol · Comment 

People with high blood cholesterol levels are very exposed to developing heart disease. High cholesterol levels are common to people with ages over 50, people with weight problems, people with gastro-intestinal disorders and people with diabetes. High blood cholesterol levels can be the result of either overproduction of the substance (due to liver dysfunctions) or the inability of the body to eliminate it. However, apart from physiological factors that enable the accumulation of cholesterol inside the organism, there are also many other external factors that contribute to cholesterol build up: inappropriate diet, sedentary lifestyle, smoking and alcohol abuse.

Although the body is able to produce the amount of cholesterol it needs for sustaining its normal activity, a high-cholesterol diet can significantly increase blood cholesterol levels. Foods of animal origin are rich in cholesterol and saturated fats that are very harmful to the organism when they are consumed in large amounts. You should replace meats and dairy products with vegetables, cereals and fruits in order to maintain normal cholesterol levels. Simple carbohydrates (sweets) also enable cholesterol to build up inside the body and therefore should be avoided.

Proper physical exercise is very important for keeping your blood cholesterol levels in check. Regular physical exercise improves blood circulation and helps in the elimination of excess cholesterol. Exercise frequently and you will be able to maintain normal cholesterol levels and lose extra weight.

Smoking is considered to be a major factor of risk in heart disease. Smoking facilitates cholesterol to deposit inside arteries, where they can cause blockage, perturbing the normal blood flow. If you have high blood cholesterol levels and you are a smoker, it is advised to stop smoking. Alcohol also contributes to the accumulation of cholesterol in the bloodstream and therefore it should be avoided.

Within normal limits, cholesterol is very important to the organism. The liver produces cholesterol (a waxy, viscous substance) in small amounts, as it is required in certain physiological processes. Without cholesterol, the body is unable to produce hormones (testosterone and estrogen), vitamin D (fortifies bone tissues) and bile (a very important substance used in digesting fat). While in small quantities cholesterol is benefic for the organism, in excess it can cause a lot of harm. Cholesterol is not soluble in blood and therefore it accumulates and deposits inside arteries, slowing down the normal blood circulation. High cholesterol levels considerably increase the risk of cardio-vascular diseases and even heart failure.

It is very important to know that there are several types of cholesterol. When you have your cholesterol levels checked, you are usually told the total cholesterol level. Total cholesterol level consists of high-density lipoprotein (HDL), low-density lipoprotein (LDL) and very low-density lipoprotein (VLDL). Low-density lipoprotein is also known as “bad cholesterol” and this substance can be harmful to the human body when it accumulates in excess. Bad cholesterol (LDL) accumulates inside arteries and perturbs normal blood circulation. Good cholesterol (HDL) is benign to the organism, as it collects low-density lipoprotein from the bloodstream and brings it back to the liver.

By keeping a healthy diet and by exercising regularly, you will be able to raise your good cholesterol levels, while reducing bad cholesterol levels. By making improvements in your lifestyle, you will be able to maintain your total cholesterol levels in check.

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Ten Cholesterol Lowering Food Tips

February 12, 2010 · Posted in cholesterol · Comment 

Cholesterol lowering food in combination with a healthy fit lifestyle has been proven over and over again to be one of the most effective ways of lowering cholesterol naturally.

More people than ever before have high cholesterol even with millions of dollars being spent each year to try and educate people on this problem.

Unfortunately, instead of focusing on such things as cholesterol lowering food the emphasis for dealing with this health problem has been on ‘statin’ drugs. Drugs are never a good idea and when it comes to the ‘statins’ it’s even worse.

So, how can you lower cholesterol naturally without taking risky prescription medication?

As mentioned above using your diet to lower cholesterol with the help of cholesterol lowering food is a very good place to start.

There are of course other ways of lowering cholesterol naturally such as adding cholesterol lowering vitamins to your health regime, making exercise an important part of your life, etc. but in this article we’ll stick with cholesterol lowering food and food additives.

Before going any further it’s important that you understand the difference between LDL cholesterol and HDL cholesterol. You always hear these terms repeated on the news but what’s the difference between them?

In simplest terms HDL cholesterol is healthy for you. You body needs it. On the other hand LDL cholesterol is the bad guy. LDL helps to cause heart disease by allowing cholesterol to build up in your arteries.

Cholesterol lowering food tip #1. Sandwich’s are good to eat for lunch or when you’re in a rush. Use whole wheat bread or a pita with some either lean turkey, chicken, tuna or most other fish along with vegetables.

Please avoid high cholesterol, processed meats such as hot dogs, bologna, and salami. Some condiments are ok to add to your sandwich, but avoid mayo.

Cholesterol lowering food tip #2. As part of a good diet to lower cholesterol eat fish such as salmon. The wild red salmon varieties are better and healthier for you because they contain high levels of Omega-3 fatty acids (also known as Essential Fatty Acids – EFA).

If you can’t find a good source of salmon use an EFA supplement. These come as flax seed oil, fish oil or a combination of both.

Cholesterol lowering food tip #3. Look at food labels and stay away from all foods containing Trans fats. Trans fats will increase the level of LDL cholesterol in your blood stream and decrease the good HDL cholesterol.

Foods that contain trans fats include margarine, vegetable shortening, most processed foods, some types of peanut butter and foods that contain partially hydrogenated soybean oil.

Cholesterol lowering food tip #4. Feel free to occasionally snack on different varieties of nuts. The best are walnuts, almonds, macadamia nuts, cashews, and pecans. While it’s true that most nuts are high in fat, they contain good fat that your body needs.

Cholesterol lowering food tip #5. Even though it’s very tough for most people, try to keep a tight rein on the amount of desserts you eat each week. If you absolutely must have a desert after a meal try to eat only healthier ones such as angel food cake, graham crackers, Jell-O, and yogurt.

Cholesterol lowering food tip #6. Include high fiber foods in your diet to lower cholesterol. Some good choices include whole wheat bread, oatmeal (not the high sugar flavored type), fruit, vegetables, beans, and certain cereals.

Cholesterol lowering food tip #7. Always eat lean meat and use a grill or a barbeque to cook them. This way the harmful grease will just fall away.

Cholesterol lowering tip #8. Salads are good, but most salad dressings, bacon bits, croutons, etc. aren’t. Try to use olive oil, vinegar or lemon juice.

Cholesterol lowering tip #9. As far as a diet to lower cholesterol is concerned, most fruits and vegetables being high in nutrients and antioxidants are very good.

The best are: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

Cholesterol lowering tip #10. Fast foods and fast food restaurants should be avoided at all times. Yes a lot of burger joints are now offering “healthier” choices but why get tempted?

As mentioned earlier in this article there are many other ways to lower your cholesterol, but sticking to a diet to lower cholesterol is a very good place to start.

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Is There Good And Bad Cholesterol?

February 9, 2010 · Posted in cholesterol · Comment 

Many classify cholesterol as good and bad. This is not true. Cholesterol is simply cholesterol. When thinking of good and bad, many are referring to HDLs and LDLs. HDL refers to high density lipoprotein while LDL refers to low density lipoprotein. Lipoproteins are merely cholesterol carriers. Lipoproteins are part lipid (fats) and part protein. The reason for this structure is proteins are soluble in water whereas fats are insoluble in water. The protein portion is used to transport the lipids through the blood. Since blood is comprised mostly of water, the lipid portion would not travel without the protein portion.

HDLs consist of about half protein and half lipid; whereas LDLs are about a quarter protein and three quarters lipid. The function of the HDL is to bring cholesterol to the liver for recycling or elimination. Low density lipoproteins transport cholesterol to the rest of the body for building tissues.

Cholesterol by chemical structure is an alcohol, because of the hydroxyl group (OH). Remember, ethanol (found in alcoholic beverages and gasoline) is also an alcohol but a much smaller alcohol. Cholesterol contains a four ring region that is characteristic of all steroid hormones (estrogen and testosterone). However, combination of the steroid ring structure and the hydroxyl group classify cholesterol as a sterol.

Cholesterol has many functions. Cholesterol is the precursor to all steroid hormones produced in the body. This includes mineralcorticoids, glucocorticoids, and the sex hormones.

Cholesterol is found in every cell. Cholesterol regulates the cell membranes fluidity. This prevents the cell from becoming too rigid or too fluid. Cholesterol helps keep the cell membranes intact. Cholesterol helps to build strong bones and muscles, and maintains libido and fertility. Cholesterol assists in regulating the blood sugar. Cholesterol helps to protect against infectious disease and repairs damaged tissue. Cholesterol is required to form vitamin D.

Cholesterol is a component of lipid rafts, this helps to secure proteins involved in cell signaling. When sleeping at night, our brain synthesizes cholesterol to benefit our mood and increase our memory. Cholesterol supports the nervous system, in which cholesterol is a vital component of the myelin sheath. The myelin sheath allows neurons to conduct impulses with each other. Cholesterol has been found to be the rate limiting factor found in the formation of synapses, this formation is necessary for learning and the formation of memories.

Cholesterol is used by the liver to synthesize bile acids. The liver makes about two grams of cholesterol daily. However, under stressful conditions the production of cholesterol increases to produce more adrenal and stress hormones. Bile acids are secreted into the small intestine to emulsify fats, aiding in digestion.

Many studies cannot correlate eating foods containing cholesterol with an increase in blood cholesterol. Eating a diet high in meat and fat does not necessarily indicate heart disease. For example, the Eskimos live on a diet rich in meat and fat. The Eskimos have low cholesterol levels. Many populations that consume a high percentage of animal fats have less heart disease. Why? Animal fats are more resistant to oxidative damage. Many do not realize that cholesterol plaques are often there to protect a damaged artery. Many need to understand that a clogged artery is better than a ruptured one. Although elevated cholesterol levels are associated with heart disease, cholesterol may not be the cause.

If cholesterol is not the cause of heart disease, what are the causes? Many factors may contribute to cardiovascular disease. Heart disease can be associated with deficiencies in a few minerals (copper, zinc, magnesium). Toxicity in calcium can assist in hardening of the artery walls. Increased homocysteine (amino acid found in vitamins b6 and folic acid) levels are a factor in heart disease. Deficiencies of vitamin C and the amino acid lysine cause decreased collagen synthesis. Also, hypothyroidism is associated with heart disease. Certain types of infections and inflammations are related to heart disease (dental infections). High blood pressure can lead to heart disease. Smoking, diabetes, obesity, caffeine, and a sedentary lifestyle increase the risk of heart disease. Finally, genetic factors play a part in heart disease. Any oxidative damage from vegetable oils contributes to heart disease. Hydrogenated fats found in margarine, dressings, fried foods contribute to heart disease. Hydrogenation produces trans-fatty acids. These are non-naturally occurring fatty acids that contribute to inflammation, one of the causes of heart disease.

Cholesterol has a bad reputation and many misunderstand. The truth to the importance of cholesterol is simply not widespread enough. Cholesterols role in heart disease cannot be linked. When understanding what may cause heart disease, total cholesterol is not as important as the ratio of HDLs to LDLs. This organic compound is essential for life as we know it.

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Controlling Your Cholesterol

February 6, 2010 · Posted in cholesterol · Comment 

Cholesterol. You see it on practically every food package you buy but do you even know what it does, what exactly is it and how much of it is safe? First, let us take a look at what exactly cholesterol is. Cholesterol is a sterol contrary to what every one calls it – fat. Cholesterol contains no calories meaning the body does not benefit from it because no energy comes from eating it. So what does cholesterol do anyway? It forms an essential part of the cell membranes in the body. It is a vital component of the myelin sheath which provides insulation to the nerves in the brain.

Cholesterol is vital in the structure of cells in the central nervous system and the brain. Aside from that, cholesterol is used by the body to create bile acids. Bile acids are needed for proper digestion.

Cholesterol is also found in the cell membranes of animals but this is not found in plants. Plant cell membranes are mainly composed of fiber so if you see a food package of vegetable oil stating “no cholesterol” that is total bull since there is no cholesterol in plants to begin with. Knowing that cholesterol is essential to our lives and it doesn’t necessarily mean you have to eat a lot of foods containing it since our bodies create just the right amount of cholesterol we need.

Now how come there is what we call “bad cholesterol”? To give you a detailed explanation you must read on. First off, cholesterol enters our bodies through saturated fats found in animal sources like poultry, liver, meat, egg yolks, butter, and cheese. Once inside the body, it travels to the liver where the body makes cholesterol. From the liver, it is transported to the body’s cells by LDL (low density lipoproteins). Now if a cell has enough cholesterol it would of course refuse more thus the excess LDL stays in the blood. Cholesterol is thus deposited in the walls of arteries which causes atherosclerotic plaque. Plaque that builds up causes the arteries to become narrower and leads to reduced blood supply to vital organs that are in your body. That explains “bad cholesterol.”

How about the “good cholesterol”? These are called the HDL’s or high density lipoproteins. They act as a vacuum cleaner in the bloodstream that picks up the excess cholesterol in the bloodstream and sucking along cholesterol with it. After acting as a vacuum cleaner, the HDL’s bring the excess cholesterol back to the liver. The liver in hand converts this to bile which is then excreted into the intestines. The way your liver handles the cholesterol in your body is determined mainly by genetics. That’s when diet comes into play. It may be a complicated process but this helps us understand two important things:

  • Any diet that increases LDL and cholesterol while lowering HDL is bad.
  • While diet that decreases cholesterol and yet increases HDL is good.

So allow me to give you ways to control your cholesterol intake for a healthy body because every 1% reduction in the total blood cholesterol equals to a 2% reduction risk of heart attack.

  1. Consume less fat. Your total daily fat intake should be below 20% of your daily calories. If you consume about 2,250 calories in a day then consume no more that 450 calories of fat. That would make your total daily cholesterol intake to be less than 300 milligrams.
  2. Consume the right fats. Food low in saturated fats and high in essential fatty acids are what you should include in your diet. A source such as plant and seafood is a good example. Animal sources are high in saturated fats so keep the intake of such to less than 10% or 7% which is better. Always make it a habit to check the package label for the grams of saturated fat per serving. Eat more seafood such as fish which contains omega 3 fatty acids which are essential in lowering blood fat levels plus reduces the risk of blood clots.
  3. Stay away from cholesterol containing products. As mentioned above, too much cholesterol increases the bad cholesterol. Eat more of plant products. Cut back on animal food sources or better yet turn vegetarian. Studies have shown that vegetarians have reduced fat intake by 26% thus reducing blood cholesterol level in just 6 weeks.
  4. Consume foods that lower cholesterol. Plant foods mainly lower blood cholesterol and follows is a list of these plant products:
    • Soy Protein. Studies have shown that soy protein lowers blood cholesterol at an average of 32 milligrams, LDL cholesterol at 22 milligrams and total fat concentrations at 10%. It increases HDL, the good cholesterol as well. A plus for soy protein is that it contains “isoflavones” which is proven to reduce the risk of some cancers.
    • Soluble Fiber. Fiber acts as an intestinal broom that sweeps cholesterol out plus slows absorption of cholesterol from animal food as well.
    • Nuts. Nuts, especially walnuts have been proven to lower cholesterol by 12%. This is due to the combination of fiber, vitamin E and vitamin B content of walnuts. But still, nuts are high in fat so make sure you don’t eat too many.
    • Garlic. A clove of garlic a day may help lower cholesterol but do avoid powdered supplements of garlic.
    • Alcohol. Now don’t just gulp down a bottle! A healthy dose of alcohol is only 1 to 2 drinks in a day which raises HDL cholesterol.
  5. Get fit. Getting rid of the excess body fat you have can increase the levels of HDL. Exercise would also aid in increasing the levels of HDL and reducing the levels of LDL in the body.
  6. Relax. Yes, you read that right. Being in stress stimulates the release of stress hormones like adrenaline that in turn increases blood cholesterol levels. So in short, relax. Relaxing will lower your blood cholesterol level.
  7. Do not smoke.
  8. If you’ve got kids then make sure they grow up with seafood and a plant based diet. They’ll grow up with healthier hearts and lower cholesterol levels.

Author: Hoby Brennan
Article Source: EzineArticles.com
Provided by: Digital Camera News

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A Guide to Controlling Cholesterol For Senior Citizens

February 3, 2010 · Posted in cholesterol · Comment 

High blood cholesterol level is linked to an elevated risk of heart disease and having a heart attack. Heart disease is the leading cause of death in the United States. Over one million Americans have heart attacks, and approximately half a million people die from heart disease every year. Because of this, it is very important that people, particularly senior citizens, monitor their cholesterol and take the necessary measures to keep it in a healthy range.

Cholesterol is a fat like substance. When there is too much of it in your blood, it will begin to build up in your arteries. This causes the arteries to become narrower over time, slowing or blocking blood flow to the heart. Oxygen is carried throughout the body in blood. If not enough oxygen is carried to the heart, you may experience chest pain. When blood supply to part of the heart is cut off completely, you will experience a heart attack.

High blood cholesterol alone does not have any symptoms, so many people do not realize that their cholesterol is too high. Because of this, it is important to monitor your cholesterol levels; and if they are too high, take the necessary steps to lower them. Everyone 20 years of age or older should get their cholesterol checked at least every 5 years. Senior citizens should be especially vigilant about this because cholesterol levels rise as we age.

The lipoprotein profile is a blood test done after fasting that checks your blood cholesterol levels. It will give you information regarding your total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides. If you are not able to get a lipoprotein profile, knowing your total cholesterol as well as your HDL cholesterol can give you a good idea about your blood cholesterol levels.

HDL or good cholesterol actually reduces risk of heart disease, so higher levels of HDL are favorable. Levels higher than 60 mg/dL of HDL are considered positive. Less than 40 mg/dL is considered low and increases the risk of heart disease. Triglycerides act like LDL or bad cholesterol, high levels increase the risk of heart disease. Levels greater than moderately high (150-199 mg/dL) or high (200 mg/dL and above) may require treatment.

Factors that Affect Cholesterol Levels

Many elements of our lifestyle affect blood cholesterol levels, including diet, weight, and physical activity. As we age, we tend to become more sedentary and eat less nutritious meals, this makes senior citizens more likely to become overweight or obese. These factors contribute to senior citizens having an elevated risk of developing high cholesterol. It is important that senior citizens with high cholesterol and those responsible for their elder care consider what may be contributing to their condition.

Diet.Eating foods high in saturated fat and cholesterol raise your cholesterol levels. On the other hand, taking in less saturated fat and cholesterol lowers your cholesterol levels.

Weight.Being overweight or obese greatly increases your risk for developing heart disease. It also is associated with high cholesterol levels. Losing weight helps lower both the risk of heart disease and blood cholesterol levels.

Physical Activity.A sedentary lifestyle is associated with a greater risk of heart disease. Regular physical activity helps to lower total cholesterol levels and facilitates weight loss.

There are other factors that affect cholesterol including age, gender, and heredity. Note, because blood cholesterol levels rise with age, senior citizens are at especially high risk for developing high cholesterol levels.

Treating High Cholesterol Levels

The primary goal of treatments to lower cholesterol is to decrease the risk of heart disease. There are two primary ways to lower cholesterol levels: Therapeutic Lifestyle Changes (TLC) and medication.

Therapeutic Lifestyle Changes (TLC) includes various steps you can make to lower LDL cholesterol, including diet, weight control, and physical activity.

The TLC Diet. This eating plan is low in saturated fat and cholesterol. It requires less than 7 percent of calories to be from saturated fat and less than 200 mg of cholesterol intake per day. If LDL levels are not sufficiently lowered by decreasing saturated fat and cholesterol alone, soluble fiber intake should be increased. To increase its LDL-lowering power, foods that have plant stanols or sterols (like cholesterol-lowering margarines) can also be included in the diet.

Weight control.If you are overweight or obese, losing weight can help lower LDL. It is particularly important when one has high triglyceride and low HDL (good) cholesterol levels, and is overweight or obese.

Physical Activity. Everyone is recommended to partake in regular physical activity, or at least 30 minutes a day at least 4 days week. It helps to increase HDL and decrease LDL levels. It is particularly important when one has high triglyceride and/or low HDL levels, and is overweight or obese.

Drug Treatment

Drug treatment must be accompanied by the lifestyle changes described above. There are many drugs that, in addition to TLC, help lower cholesterol levels. These include statins, nicotinic acid, bile acid sequestrants, fibric acids, and cholesterol absorption inhibitors. Statins are safe for most people and are very effective. Nicotinic acid lowers LDL and triglyceride and increases HDL levels. Bile acid sequestrants lower LDL and can be used along with statins. Fibric acids primarily lower triglyceride and increase HDL levels. Cholesterol absorption inhibiters lower HDL and can be used along with statins. Your physician will help you decide which drug is best suited for you.

Author: David Crumrine
Article Source: EzineArticles.com
Provided by: Beading Necklace

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