Cholesterol Treatment – Simple and Useful Home Remedies for Cholesterol

September 5, 2010 · Posted in cholesterol · Comment 

Cholesterol is the fat-like substance, which is an important ingredient for life. The human body contains about 100 g of cholesterol. The human body itself manufactures its required cholesterol, and any cholesterol that comes from diet is extra — and it’s harmful.

Benefits of body cholesterol -

Most of the cholesterol in the body is included in the membranes from which cells formation takes place. It is also the starting ingredient for the synthesis of the steroid hormones such as progesterone, estrogen, testosterone, cortisol and mineralocorticoids.

Cholesterol is also the originator from which the body synthesizes Vitamin D.

Cholesterol helps in the synthesis of bile acids in the liver. This is required for the absorption of fat from the contents of the intestine. The liver synthesizes about 1500 – 2000 mg of new cholesterol each day, from the products of fat metabolism.

What is high blood cholesterol? Is it risky?

High blood cholesterol termed as hypercholesterolemia is a major risk factor for coronary heart disease and some types of stroke. Too much cholesterol in the blood leads to development of fatty deposits in the blood vessels that supply the heart and other parts of the body. These deposits make it difficult for enough blood to flow through the arteries, and the heart may not get as much oxygen-rich blood as it needs, which increases the chances of a heart attack

(atherosclerosis). Decreased blood flow to the brain can also cause a cerebral stroke.

Healthy levels of cholesterol -

A person’s total blood cholesterol will fall into any one of these categories:

1) Desirable — Less than 200 mg/dL

2) Borderline high risk — 200-239 mg/dL

3) High risk — 240 mg/dL and over – risk of developing coronary heart disease.

What is HDL and LDL?

Cholesterol is transported through the blood attached to proteins, known as lipoprotein. The two main types of lipoproteins are:

Low-density lipoprotein (LDL) – “bad” cholesterol that builds up in the walls of the arteries, making them hard and narrow.

High-density lipoprotein (HDL) – “good” cholesterol that picks up excess cholesterol and takes it back to the liver.

Total cholesterol is the sum of HDL cholesterol, LDL cholesterol and 20% of the triglyceride value.

It is important to be aware of the fact that -

1 high LDL values are bad – higher the chance of getting a heart disease

2 high HDL values are good – lower the chance of getting a heart disease.

Thus, cardiac risk ratio for an individual = total cholesterol divided by HDL cholesterol

A cardiac risk ratio greater than 7 is a danger sign.

What factors cause a high LDL and low HDL level in the body?

1) Unhealthy lifestyle habits of an individual such as lack of physical activity, being overweight.

2) Faulty eating habits. High intake of saturated fats, animal protein, butter, cheese, fried foods all lead to high cholesterol.

3) Other factors that play a role in high cholesterol include genetic composition which restricts cells from removing LDL cholesterol from the blood efficiently or cause the liver to produce too much cholesterol. This is regardless of a person’s saturated fat and cholesterol dietary intake.

4) Smoking, alcoholism, tobacco – as it damages the walls of the blood vessels, making them prone to accumulate fatty deposits.

5) High blood pressure as increased pressure on the artery walls damages arteries, leading to speedy accumulation of fatty deposits.

6) Diabetes contributes to high LDL cholesterol and low HDL cholesterol. High blood sugar also damages the lining of the arteries.

Cholesterol Treatment and prevention -

1) Lifestyle changes help improve the cholesterol level. Eat a healthy diet, do regular physical activity and avoid smoking/drinking.

2) Lose excess weight. Plan a daily exercise regime such as swimming, walks, or any other sport.

3) Eat heart friendly foods

4) Choose healthier fats such as monounsaturated fats. Almonds, olive, peanut and walnuts are good sources of healthy fat.

5) Limit cholesterol intake – no more than 300 mg of cholesterol per day — or less than 200 mg if you have heart disease.

6) Eat whole grains, whole wheat flour.

7) Consume lots of fresh fruits and vegetables, as they are rich in dietary fibre, which help lower cholesterol. Consume less of animal protein, and more of fish which is rich in omega – 3 fatty acids

7) Quit smoking and drinking

In spite of the above, if LDL remains high, the doctor may prescribe some medication or combination of medication depending on various factors, such as age, current health, risk factors, and possible side effects.

Home Remedies for Cholesterol:

* Coriander seeds are beneficial in lowering blood cholesterol. In 1 glass of water, add 2 tablespoons of coriander seeds and boil. Drink this mixture two times in a day. This is a good Home Remedy for Cholesterol

* Onion juice reduces cholesterol and works as a tonic for nervous system. It cleans blood, and regulates the heart action & helps in lowering cholesterol.

* Sunflower seeds contain a substantial amount of linoelic acid, which is helpful in reducing cholesterol deposits on the walls of the arteries. This is also useful Home Remedy for Cholesterol

* Substituting oil of sunflower seeds for some of the solid fats like butter & cream will lower cholesterol.

* Ginger reduces cholesterol, and thins the blood and thus improves the circulation. This remedy is very effective Home Remedy for Cholesterol

* Take 2-3 cloves of garlic daily to reduce high cholesterol levels.

* Turmeric helps by lowering serum cholesterol and by preventing the formation of the internal blood clots.

* Mix a teaspoon of powdered fenugreek seeds in a glass of water and take in the morning on an empty stomach for a month. This is an effective and useful Home Remedy for Cholesterol

* Prepare a mixture in a glass of water with 1-2 grams of powdered cinnamon. Strain this mixture & add a spoon of honey to it. Drink this solution once a day for 15-25 days. This helps control cholesterol.

Author is an Ayurvedic doctor having years of experience in the field of Ayurveda and Alternative medicine. Find out more Home Remedies for Cholesterol at http://www.natural-homeremedies.org/

He has an exclusive website on Home Remedies for various diseases. You can also contribute to the Home remedies by visiting the website

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Cholesterol: Good or Bad?

August 8, 2010 · Posted in cholesterol · Comment 

Let’s get something straight from the on start; cholesterol is an essential compound in humans and for that matter in the entire animal kingdom.

The idea that the cholesterol molecule is ‘bad’ is just plain inaccurate. Animals use cholesterol as their building blocks for cell membranes and other structural components. Cholesterol is the basic structural building block for hormones and other molecules essential to humans.

What is Good and Bad Cholesterol?

In actuality there is only good cholesterol until there is an over accumulation of cholesterol in the artery cells and in the peripheral cells.

LDL (Low-Density Lipoprotein) cholesterol particles (notoriously called bad cholesterol) carry cholesterol from the liver to receptor sites on the endothelial and peripheral cells. From the receptor sites the cholesterol is then transported for cellular repair and construction.

HDL (High- Density Lipoprotein) cholesterol particles (commonly called good cholesterol) are the primary reverse transport system which carries away excess cholesterol from the artery and peripheral cells to its destination the liver. The excess returned cholesterol is then either converted by the liver into cholesterol bile acids or excreted into bile as free cholesterol, which is then sent to the colon.

Hence the Problem:

In the delivery of cholesterol there are three (3) pathways or routes to arterial vessels and peripheral cells.

1). Lipid absorption

2). Endogenous (produced by the liver).

3). Exogenous (food intake).

The over accumulation of cholesterol can occur in all three (3) pathways resulting in atheroselerosis in the artery cells. The LDL delivery system from the liver presents the biggest threat for cholesterol buildup. Free radicals found in the bloodstream attack and oxidize the LDL cholesterol and chemically change it so that the receptor sites on the artery cell walls can no longer recognize the LDL, so it is rejected. Hence come the Macrophages, scavenger cells from our immune system which also have receptor sites. The Macrophages recognize that the LDL oxidized cholesterol at the endothelial artery lining. This is where the problem begins with cholesterol. Since the source of macrophages in the blood are for the most part iron and copper, which in turn act as a catalyst taking what is hydrogen peroxide and converting it into a potent hydroxyl radical.

Chaos Factor:

Macrophages analysis the oxidized cholesterol molecule (OXY-LDL) as an enemy or an invader and treat the oxidized cholesterol as if it were bacteria. The macrophages envelop the oxidized cholesterol particle through a process called Phagocytesis. Ultimately the particle is sent back further into the arterial wall or the cholesterol particle appears as a fused fatty nodule on the wall of the artery. Eventually other protectors in our immune system add to the fight and the whole cholesterol particle becomes a foamy cell. Sometimes oxidized LDL in small quantities can be disposed of in the artery by absorption or by breaking down the small nodule. Usually the buildup is too large to be broken down entirely and in fact the buildup continues unabated. This buildup leads to calcification, which invariably produces a bulge in the wall of the artery. If the extended nodule continues to grow, the flow of blood to and from the heart will be dangerously challenged and may result in blockage which can lead to such conditions as coronary arteries and carotid or vertebral arteries leading to the brain.

It has been established through research in patient studies that there are two (2) ways that oxidized LDL cholesterol can be formed.

1). Membrane damage of LDL fatty acids by metal ions (mostly iron in the blood).

2). Enzymatic damage unrelated or independent to metal ions

The researchers concluded that there are two (2) forms of oxidized LDL cholesterol.

1). OXY-LDL is a marker for coronary atheroselerosis.

2). MDA-Modified LDL a marker for artery plaque creation.

Antioxidants to the Rescue:

It is important that cholesterol is transported through the blood freely and unobstructed. The antioxidant level of the blood needs to be sufficiently high to abate free radicals before they attack the LDL particle. Additionally fat-soluble antioxidant levels of the LDL particle need to be high enough to thwart the oxidation of fatty acids (Phosholipids). Water-soluble antioxidants are important in the prevention of formation of oxidizes cholesterol in LDL particles and in blood in general.

Some key antioxidants are vitamins A, C, and E. others include green tea, bilberry, rosemary, lutein, and N-acetyl cysteine. Taking a regimented dose of antioxidant supplements has an important role in reducing the damaging effects of lipid oxidation.

Conclusion:

Our body was created perfectly without flaw, only when outside and foreign elements are introduced do we initiate a disease or an imbalance. Cholesterol in its purest form is harmless and essential to our bodily functions. Without the proper amounts of antioxidants in our blood, oxidation of LDL can occur in the blood and on the artery wall and lead to the formation of altherosclerosis. Supplementation of essential antioxidants is critical in an overall healthy body. Natural health products are the purest forms of supplementation.

Gary Kenneth Archer is a natural health advocate dedicated to the naturalist lifestyle,

web designer,webmaster,professional woodworker,author and frequent contributer to
healthylivingwithnaturalsupplements.com allnaturalsupplements.blogspot.com


naturalhealthproducts.wordpress.com

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Lower Cholesterol And Boost Liver Function With The Ayurvedic Herb Guggul

July 18, 2010 · Posted in cholesterol · Comment 

Guggul is gum resin that can be used to lower cholesterol and boost your liver function, though it has been used for thousands of years in India to treat a number of diseases and conditions. However, its mode of action is completely different to that of most other cholesterol lowering agents.

The active ingredient is known as guggulsterone, which is a plant sterol that increases the amount of body cholesterol into bile acids by the liver. Bile acids are an essential part of our digestion system, working to emulsify the oils and fats we eat and covert them into a form suitable for transferring to the blood and use elsewhere in the body. They also help the body make use of fat soluble vitamins such as vitamins A and E.

The resin used in this Ayurvedic remedy comes from the stem of a tree called Mukul myrrh that grows throughout India. Ayurvedic medicine is said to have originated from ancient Hindu texts, but is now thought to have evolved over thousands of years. The basis of the medicine is contained in two Sanskrit texts written on palm leaves and form the basis of modern Ayurvedic training. Guggul has been used for millennia in the treatment of skin conditions, rheumatism, arthritis, cardiovascular problems and high cholesterol.

Being an oily fat, cholesterol is not soluble in blood plasma and hence cannot be carried around the body without a carrier. These carriers are known as low density lipoproteins and high density lipoproteins. The LDL carries cholesterol to where it is needed by the body, and is a sticky substance that can also deposit cholesterol in the arteries that are carrying it. This can form a hard coating on the inside of the arteries called plaque, and effectively narrow them and harden them up.

This atherosclerosis, as it is called, is a dangerous condition, and if a blood clot encounters the narrow part of an artery so affected it can be blocked. If in the heart, then this can cause a heart attack, and if in the brain it can give rise to a stroke, both potentially fatal conditions.

HDL, on the other hand, carries excess cholesterol back to the liver for destruction or conversion to bile, and is a free flowing liquid material known as ‘good cholesterol’. Cholesterol is needed by the body and so cannot be eliminated completely. That would be even more dangerous. One of the major functions of cholesterol in the liver is in the production of bile that is used by your digestive process to emulsify fats. Any compound that could also carry out this vital function would mean that liver would have less cholesterol to manufacture.

Your body receives a dietary supply of cholesterol from fatty animal sources such as meat, fats, eggs and dairy products such as cheese and butter. There is no cholesterol in purely vegetable foods. However, that does not mean that vegans have no cholesterol, since as stated earlier, it is an essential substance in the body’s metabolism. In fact, the liver is able to generate all the cholesterol you need, and that which is taken in your diet is superfluous.

The liver can manufacture cholesterol from the trans and saturated fats in your diet, and there are several sources of these. Included among them are popcorn, vegetable shortening such as found in cookies and donuts and other manufactured bakery products made from hydrogenated margarines and oils widely used in the bakery industry. Also from rapeseed and palm oils and coconuts. Saturated fats are also contained in French fries and similar fried foods using certain vegetable oils, and also potato chips. Even vegetarians and vegans can suffer from high cholesterol levels.

Cholesterol is manufactured in the liver and taken up by LDL for distribution by the blood. However, a large proportion of that cholesterol is used by the liver to manufacture bile, essential for digestion of fats. This bile is stored in the gall bladder, and released into the upper intestine on the ingestion of fatty food. The bile acids and fats pass down the intestine, where the fats are emulsified into a form suitable for absorption by the body.

The bile acids are then absorbed in the final part of the ileum by proteins that carry them back to the liver where they are recirculated into the bile. Once the level of bile acids in the body reaches a certain level, a chemical known as the Farnesoid X Receptor (FXR) stops the liver from converting cholesterol into bile. Although only 5% of the bile is excreted from the body and needs replaced, this still accounts for 50% of the body’s usage of cholesterol.

The production of bile from cholesterol operates on a closed loop system, with a feedback that maintains a constant level of bile acids. The feedback is controlled by FXR that detects the current level of bile acids and represses the enzyme (CYP7A1) that stimulates bile manufacture until a minimum level has been reached when the CYP7A1 is re-activated.

By blocking the action of FXR, the guggulsterone in guggul continues the conversion of cholesterol to bile acids by the liver without interruption. The liver has to use more LDL cholesterol for this and so reduces the overall amount of cholesterol in the body, specifically the LDL type.

A double blind study in India showed a total cholesterol reduction of 11.7%, including a 12.7% reduction in LDL and a 12% reduction in blood fat (triglyceride) levels, and other studies have indicated a total cholesterol reduction of up to 27% and triglycerides of up to 30%. The Indians believe guggul to be so effective that is has been approved as a treatment for high cholesterol by the Indian government. The connection with FXR has been confirmed by testing with mice with and without FXR.

Another factor in high cholesterol levels is that an under-active thyroid can interfere with the liver’s ability to process cholesterol. Guggul stimulates then production of thyroid hormones, and so can help to reduce excessive LDL cholesterol in the blood cause through a low level of thyroid hormone production.

Overall, then, this Ayurvedic remedy for many ills can help anyone who needs to reduce the level of cholesterol and triglycerides in their blood. Recommended dosages are about 1500 mg twice daily, though if you are also taking statins or are under treatment for cancer you should first consult your doctor, as you should with all natural remedies that are new to you.

More information can be found at http://vitanetonline.com/ where a large selection of Ayurvedic remedies like guggul are available.

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Understanding Cholesterol and Heart Health

June 28, 2010 · Posted in cholesterol · Comment 

If you have a better idea of what cholesterol is and how you can manage it in your life, this information will lead to better heart health, and all round better feeling of well being. Cholesterol is a waxy like substance that is found in the walls of all your body cells, from your nervous system to your liver and in your blood stream as well. Your body uses this cholesterol to make necessary hormones, bile acids, vitamin D and other vital substances that your body needs to survive. There are good and bad types of cholesterol as well

 

Where does the Cholesterol in your body come from?

 

Your body manufacturers all the cholesterol your body requires from the foods you eat. This cholesterol will circulate in your bloodstream in packages known as lipoproteins, which consist of fat inside and protein on the outside. Cholesterol which is a fatty substance does not mix with the blood, just as oil does not mix with water. Your blood carries it to the parts of the body where it is required as mentioned above

 

Your Body has 2 Types of cholesterol in your body, both good and bad!.

 

Your body carries two types of cholesterol one which is good for your health and the other bad… These are known as low density lipoprotein or LDL which is the bad cholesterol which carries cholesterol that builds up in your body tissues including your heart arteries. Most cholesterol in your blood at any given time is the LDL cholesterol. The higher the levels are of LDL cholesterol in your blood stream; the higher your dangers are of contracting heart disease. So remember LDL is the bad cholesterol and you don’t want high levels of this type in your body.

 

The good Cholesterol in your body is called HDL cholesterol. This cholesterol carries cholesterol away from your tissues to your liver where it is harmlessly removed from your body by natural secretion. Low levels of HDL increase heart disease. Healthy levels of HDL are good for you. Do not get mixed up between the two.

 

Why are high levels of LDL Cholesterol bad for your body?

 

Too much cholesterol in your blood leads to blocked and clogged up body tissues including your heart arteries. This build up is called plaque and as a result your arteries become less flexible. You may have heard the term atherosclerosis; which is hardening of your arteries and as you know the end result can be a heart attack. It is not just your heart blood vessels that can suffer from too much cholesterol, but any of the arteries in your body as well. If your coronary artery becomes blocked by too much plaque you will suffer angina because your blood is unable to get the oxygen it needs or the nutrients to the heart muscle. Hardening of the coronary artery is called coronary heart disease which you may likely by now have heard somewhere or another. This form of heart disease is becoming common in the western world due to high cholesterol in the blood from; Yes; and you guessed it; from unhealthy eating habits!

 

The risk factors.

 

Certain risk factors nothing can be done about regarding heart diseases and cholesterol levels. These factors where risks of heart disease are increased, are age groups for men and women over 45, which are ages that will increase the likelihood of coronary heart disease from atherosclerosis. Family history of early heart disease is also a factor that must be taken into consideration. The lack of regular exercise and bad eating habits increase the risk of heart disease from cholesterol as well. Most fast foods are prepared in unhealthy fats which is a high risk factor more than anything else as well…

 

How to lower your risks of high cholesterol.

 

Perhaps you have heard some of these tips before but it is prudent to go over them again for your information:

 

1 Avoid foods with high animal fat content. Trim excess fat off meat

2. Eat Lots of fruit, vegetables, and fiber for your health

3. Eat less salt in your diet and limit salty snacks and foods.

4. Lose some weight if you are carrying too much according to your BMI (Body Mass Index)

5. Regular sensible exercise in moderation and plenty of fresh air.

6. Stay calm and avoid stressful situations.

7. Limit your alcohol intake to a sensible level.

8. Smoke less, or give up altogether if possible.

 

Other treatments that can be used if your doctor has found you to have unhealthy levels of cholesterol are certain drugs called ‘statins’ that will control the rate which your body produces cholesterol. These drugs increase HDL and lower the bad LDL cholesterols. See above about what we mentioned about the good and bad cholesterols.

 

Watch your diet and eat healthily

 

Choose healthy fats like olive oil, avocado pears, peanut butter, unsalted nuts and fish oils. Try and limit intakes of salt, polyunsaturated fats, sunflower oils, soft margarines and salad dressings like mayonnaise. (Some newer soft low cholesterol margarine is available on the market that is completely safe to use nowadays though).

 

Watch out particularly to avoid eating too much animal fats on meats, eat less eggs, cheese, fatty meats, butter, and ice creams and of course take out foods. Naturally you can eat any of the above as long as you are sensible about it. Everyone tells you to eat more fiber, and by now with this advice it should be a given. If you are not eating enough greens or fresh vegetables then take some sort of antioxidants or supplements. Cut down drinking of alcohol to one or two drinks a day.

There is some great advice and diets that have been designed to help people with high cholesterol reduce these high levels. With a little research you will find the right ways to control your cholesterol.

 

More Heart Health Information Here

Richard has been researching the internet for quality health, weight loss, and beauty products to keep people informed and able to enjoy a better quality of Life since 2005. You can use this information with confidence to look good and feel great.
Healthy Natural Lifestyles

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High Cholesterol – Causes of High Cholesterol

May 28, 2010 · Posted in cholesterol · Comment 

Cholesterol is a waxy, fatlike substance that your body needs to function normally. Cholesterol is naturally present in cell walls or membranes everywhere in the body, including the brain, nerves, muscles, skin, liver, intestines, and heart.

Your body uses cholesterol to produce many hormones, vitamin D, and the bile acids that help to digest fat. It takes only a small amount of cholesterol in the blood to meet these needs. If you have too much cholesterol in your bloodstream, the excess may be deposited in arteries, including the coronary (heart) arteries, where it contributes to the narrowing and blockages that cause the signs and symptoms of heart disease.

At normal levels, cholesterol is not a bad thing. On the contrary, it’s an essential raw material used by the body to build cell walls and produce hormones such as estrogen and testosterone. The body produces its own supply of cholesterol in the liver, and it’s found naturally in all animal products (such as meats, eggs, milk, and cheese). It poses a problem only when the body is unable to use or eliminate excessive supplies.

Cholesterol levels begin increasing for both men and women as age goes up. Women generally have a lower level than men do between the age of 50 and 55. However, once a woman starts into menopause, the natural occurrence is that the cholesterol level starts to increase.

Causes of High Cholesterol

The tendency to build up high cholesterol may run in families, but excessively high levels are usually the result of a poor diet high in saturated fats and calories, combined with little or no exercise. In some cases, an elevated cholesterol level may be associated with an undiagnosed medical condition, such as hypothyroidism (low thyroid function) or diabetes.

Excess weight tends to increase you LDL (bad) cholesterol level. If you are overweight and have high cholesterol levels, losing weight may help you lower it. Weight loss also helps to lower triglyceride levels as well as raise HDL (good) cholesterol levels.

High cholesterol rarely causes symptoms. It is usually detected during a routine blood test that measures cholesterol levels (see the Exams and Tests section). You may first discover it when you are diagnosed with a condition that is caused in part by high cholesterol, such as coronary artery disease, stroke, or peripheral vascular disease.

Alcohol is “good” because it increases HDL cholesterol (the good one). However, it does not decrease the bad or HDL cholesterol. Plus, drinking too much alcohol damages the liver and heart muscle, leads to high blood pressure and raises triglyceride levels.

Drinking more than the recommended amount of alcohol (ie more than three to four units per day for men and two to three units per day for women).

Women get a natural boost in their HDL cholesterol (the good kind of cholesterol) from their hormones until they reach menopause. After menopause, taking estrogen can help maintain higher HDL cholesterol levels.

Low-density lipoprotein (LDL): LDL, or “bad,” cholesterol transports cholesterol throughout your body. LDL cholesterol builds up in the walls of your arteries, making them hard and narrow.

Your chances of a heart attack rise dramatically when your cholesterol gets even moderately out of line. Generally speaking, a man with a total blood cholesterol level of 240 is twice as likely to suffer a heart attack as a man with a level of 200, all other factors being equal. A level of 300 carries five times the risk.

Age and gender–Cholesterol levels begin to increase in both men and women beginning around 20 years of age. Premenopausal women usually have lower levels of cholesterol when compared with men of the same age. After menopause, a woman’s LDL cholesterol level typically goes up, as does her risk for heart disease.

Read about Natural Herbal Home Remedies and Acne Cure Treatments. Also read about Beauty and Makeup Tips

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Facts About Cholesterol

May 6, 2010 · Posted in cholesterol · Comment 

Fact #1: Cholesterol is a waxy substance found in cell membranes in the body.

Essentially, cholesterol is like a lipid, which is broadly defined as any fat-soluble, naturally-occurring molecule, such as fats and oils. Cholesterol is naturally made in the body via the liver, however can be created in small amounts through your diet. Cholesterol plays an important role in the body as a building block for cell walls and bile acids and it is needed to produce hormones and vitamin D. A low level of cholesterol in the blood is natural and healthy. Cholesterol only becomes a problem when there is more cholesterol in the blood than the body needs. It can cause the build up of fatty deposits in the arteries, reducing blood flow in arteries and may subsequently become a problem for a heart health.

Fact #2: There are Good and Bad Types of Cholesterol

There are indeed two different types of cholesterol in the blood, which are carried in special transport packages, called: Low-density lipoprotein (LDL cholesterol), takes cholesterol from the liver to the body tissues. If there is a high level of bad (LDL) cholesterol in the blood it can build up in the walls of the blood vessels and cause them to narrow High-density lipoprotein (HDL cholesterol), takes cholesterol away from the arteries to the liver to be eliminated and a high level of good (HDL) cholesterol is thought to be heart healthy Your total cholesterol is made up from both LDL and HDL cholesterol. Hence, the total cholesterol level recommended for heart health for Australians adult is 5.5 mmol/L or lower. To help keep your heart healthy and lead a healthy lifestyle, it is important to keep your bad (LDL) cholesterol low and your good (HDL) cholesterol high.

Fact #3: Eating Too Much Saturated Fats Causes High Cholesterol Levels

Although there are many factors which may cause your cholesterol levels to exceed the target level of 5.5 mmol/L, the most common dietary cause is eating too much fat and in particular too much saturated fat. High intakes of saturated fat can raise bad (LDL) cholesterol levels and in effect cause heart health risks. Usually, saturated fats can be found in fatty meat and milk products, butter, cheese, chips, and other snacks. We can reduce the intake of saturated fat by consuming fewer foods rich in saturated fat, such as butter, fatty meats and full fat dairy; and by preferring foods low in saturated fats instead such as margarine spreads, oily fish, walnuts and pumpkin seed.

Fact #4: Physical Exercise Will Lower Cholesterol Levels

An increase in body weight usually increases blood cholesterol, blood pressure and generally the risk of negative effects on heart health. The body shape is also important: an “apple” body shape carries a higher risk than a “pear” body shape. Besides keeping the body weight in balance, physical activity can also lower blood pressure and increase overall health and wellbeing. Things you can change to lower cholesterol level:

Your weight and shape (an increase in weight tends to increase cholesterol levels)

Whether you are physically active (it lowers LDL cholesterol)

Whether you are under stress

Whether you eat a healthy diet (especially saturated and trans fats increase cholesterol levels)

How much alcohol you drink (a small consumption increases the good HDL cholesterol, however more than two standard drinks per day will increase your overall cholesterol)

Whether you smoke Things you can’t change:

your gender (men tend to have higher cholesterol levels than women, until menopause when men and women are at equal risk)

your age (cholesterol levels increase with age)

your ethnicity (some ethnic groups have a higher risk than others)

your family history (if your family is affected by cholesterol then you are likely to be affected by it).

Fact #5: Lowering Cholesterol through Healthy Food sources

Your food choices can affect the cholesterol levels, especially if you diet consist predominately of saturated fats. Butter and dairy blends (made from a blend of butter and plant oils) are high in saturated fat, which is the type of fat that negatively influences cholesterol levels. Limiting these foods in your diet will help lower your blood cholesterol levels. A healthier choice in your dietary intake, as well as a healthy, active lifestyle will keep your cholesterol within the recommended levels. A sensible healthy meal should include the following:

Lean meat, poultry, fish, eggs or vegetarian meat alternative such as legumes, beans, lentils or nuts, and

Pasta, rice, noodles, couscous, potato or bread, and

Plenty of vegetables and salad As a general guide, aim for half your dinner plate to be vegetables, a quarter of the plate to be either rice, pasta, noodles, potato or bread and the other quarter of the plate lean meat or vegetarian meat alternative. Have a side salad. Experiment with lower fat cooking methods such as grilling, poaching, steaming or using the microwave.

The key to understanding cholesterol in distinguishing between bad ldl cholesterol and good hdl cholesterol. You should know the main causes of high cholesterol levels and act on lowering cholesterol through a healthy diet and physical exercise.

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Low-Fat and Low-Cholesterol Diets

April 22, 2010 · Posted in cholesterol · Comment 

Persons suffering from atherosclerosis often have a particularly high intake of refined sugar which, if not burned, is quickly converted into saturated fat. Animals fed sugar instead of starch develop high blood cholesterol; and the essential fatty acids in their blood and tissues decrease far more than when starch is fed. The blood cholesterol of healthy volunteers fell when they ate unrefined starches, but substituting sugar caused their blood fats and cholesterol to increase markedly. In the United States the consumption of such foods as potatoes, dry beans and peas, and whole-grain bread and cereals has unfortunately decreased steadily while the sugar intake has increased and paralleled the rise in atherosclerosis. If we are to combat this disease, natural starches should be appreciated and refined sugar restricted. The more deficient diets become, however, the greater is the craving for both sweets and alcohol.

Every Nutrient Appears To Help Prevent Atherosclerosis

Pectin effectively reduces experimental high cholesterol. Vitamin B12 accelerates the production of bile salts, thus decreasing the cholesterol in the blood. Lecithin increased markedly and cholesterols fell to normal when coronary patients were given 100,000 units of vitamin A daily for three to six months. Adequate protein causes the blood cholesterol to fall provided it is not obtained from well-marbled steaks or roasts accompanied with rich gravies and potatoes French-fried in hydrogenated fat. Alcohol not burned as calories and an excess of carbohydrate and/or protein are so quickly changed into saturated fat that they cause the blood fats and cholesterol to increase as readily as if saturated fats were eaten. Monkeys undersupplied with vitamin C produce cholesterol six times more rapidly than do well-fed animals. Severe atherosclerosis in rabbits and guinea pigs has been corrected by giving large amount – 50 times the normal requirement–of vitamin C; and the formation of bile acids and the excretion of cholesterol both increased. When patients with atherosclerosis and high blood pressure received large amounts of this vitamin, their blood cholesterols fell markedly and their blood pressure slowly dropped. The fact that toxic substances from cigarettes destroy vitamin C may in part explain why heavy smokers are susceptible to atherosclerosis.

Animals whose thyroid glands take up iodine readily are not susceptible to heart disease; and giving iodine to rats prevents atherosclerosis produced by feeding excessive amounts of cholesterol. When 12 drops of 10 per cent solution of potassium iodide were given in milk three times daily to hospitalized coronary patients, in a single month the blood lecithin increased markedly, the cholesterols dropped, sometimes as much as 125 milligrams, and the size of the fat and cholesterol particles was reduced. Heart pain decreased, and the patients felt “fresh and cheerful.” In cases where the basal metabolic rate had been low, or the speed with which the body utilizes energy was subnormal, it increased 11 to 28 per cent. Though adequate iodine with vitamin E stimulates the thyroid gland and thus accelerates the utilization of cholesterol and fats, it has been particularly neglected.

Every variety of animal allowed only two meals daily develops severe atherosclerosis, but when the identical kind and amount of food is taken in small, frequent feedings, excellent health is maintained}87 Numerous small meals also correct atherosclerosis even after it has become severe. Similarly, coronary patients given six or more small meals daily rather than the same kind and amount of food in one to three larger meals have invariably shown marked decreases in the blood fats and cholesterol. Stress makes atherosclerosis worse by increasing the need for nutrients required to utilize fats; and cortisone therapy, which simulates severe stress, quickly elevates blood fat and cholesterol. Stress is not necessarily destructive provided the increased requirements are met.

Though atherosclerosis is often considered to be hereditary, when 123 persons of two families, all of whom had excessively high blood cholesterols, were given improved diets, their blood fats and cholesterols readily decreased.Such families undoubtedly have unusually high genetic requirements for certain nutrients needed to utilize fat.

When low-fat diets have been given to patients with atherosclerosis, appetites have usually become ravenous. Excessive calories, mostly from starches and sugars, have been consumed and quickly changed to saturated body fat, causing the blood fat and cholesterol to soar. The size of fat and cholesterol particles has also become much larger; the amount of cholesterol changed to bile acids has greatly reduced; and coronary patients adhering to such a diet have become markedly worse. The American Medical Association has warned physicians not to recommend such diets, but they are still being used.

Diets low in cholesterol have also achieved exactly the opposite from what was hoped. Such diets throw the liver into a frenzy of cholesterol-producing activity, causing the amount in the blood to increase. Conversely, liver biopsies showed that when volunteers were fed 3 or 4 grams of cholesterol daily-far more than would ever be obtained from foods-the production of cholesterol by the liver was “almost completely suppressed.” Experimental heart disease has been produced with diets completely devoid of cholesterol. Nevertheless, low-cholesterol diets have restricted so many excellent foods that the very nutrients needed to utilize fat and cholesterol have been decreased or omitted. Eggs have been condemned, their high lecithin and methionine content ignored. Even mayonnaise has been forbidden, yet it averages 52 to 67 per cent essential fatty acids and 10 to 14 per cent lecithin. Volunteers recovering from heart attacks have consumed daily for varying periods 10 eggs, 16 egg yolks, the fat from 32 eggs, and even 9 to 60 grams of pure cholesterol; their blood cholesterols have not increased provided the eggs were cooked without saturated or hydrogenated fat.

Some experiments have shown that butter has increased blood cholesterol, yet persons in Denmark, Switzerland, and Finland eat far more butterfat than we and have much less heart disease. Certain African natives obtain 60 to 65 per cent of their calories from butterfat, but all their foods are unrefined; they have no atherosclerosis, no heart disease, and their blood cholesterols average an amazingly low 125 milligrams. In the days when atherosclerosis was unheard of in America, butter was slathered in or on practically every food not cooked in cream. Butterfat appears to be a problem only when nutrients needed to utilize it are undersupplied.

Lowering Blood Cholesterol

Though blood cholesterol varies constantly, that of persons with atherosclerosis is uniformly high, or usually above 250 milligrams in about a half cup of blood (100 cc). A group of patients with heart disease or cholesterol tumors had average blood cholesterols of 259 and 423 milligrams respectively; and persons over 60 years of age with cholesterols above 260 milligrams have been found to have twice as many strokes as others with cholesterols below 200. Physicians do not agree on the amount most compatible with health, but it appears to be below 180 milligrams. If a diet is adequate in every respect lowering the cholesterol to 180 milligrams or less is usually not difficult. For example, one man whose cholesterol was 330 shortly after a heart attack quickly reduced it to 170 milligrams and then more gradually to 121. Almost every week someone whose cholesterol was formerly high tells me, “My doctor says my cholesterol’s now the lowest he has ever taken,” and quotes a figure ranging from 130 to 150 milligrams.

None of these persons has avoided eggs, liver, or butter but they did obtain magnesium, iodine, lecithin, yeast, skim or whole milk, the antistress formula, and supplements of vitamins A, D, E, and the B vitamins. A few have taken 250 milligrams each of cholin and inositol six times daily for a short period. All were asked to reduce natural saturated fats and to avoid every form of hydrogenated fats including anything prepared with them, such as French-fried foods and package mixes; and each had 1 tablespoons of mixed vegetable oils daily. Not only did the blood cholesterols decrease, but the appearance, energy, and general well-being of these individuals can well be envied.

In correcting experimental atherosclerosis, it has been found that some fatty deposits, especially those in the arteries of the eyes and heart, remain long after the blood cholesterol is normal. Such a finding indicates that an adequate diet should be followed for months or years after apparent recovery.

Have Your Cholesterol Determined Annually

Every person with a high blood cholesterol is a potential candidate for a heart attack, a stroke, high blood pressure, and/or various abnormalities resulting from prolonged faulty circulation. For this reason, every individual, regardless of age, should have an annual blood cholesterol determination. If this figure is above 180 milligrams, immediate steps should be taken to lower it. Untold suffering and innumerable premature deaths could be prevented were such a procedure followed. There is no evidence that cholesterol alone causes general atherosclerosis, strokes, or heart attacks, but an elevated blood cholesterol invariably accompanies these abnormalities.

Author: David A Crawford
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High Cholesterol in Men and Women

April 15, 2010 · Posted in cholesterol · Comment 

The American Heart Association defines cholesterol as a “soft, fat-like, waxy substance found in the bloodstream and in all your body’s cells.” More specifically, cholesterol is a sterol and a lipid, meaning that it is a relatively solid substance. About seventy-five percent of the body’s cholesterol is manufactured in the liver and a mere twenty-five percent is absorbed from external sources. Cholesterol is necessary for important bodily processes such as the production of cell membranes and bile acids and the manufacture of Vitamin D and certain hormones such as progesterone, testosterone, estradiol, and cortisol. The body also uses cholesterol for the insulation of nerves. Everyone’s body contains cholesterol. Cholesterol is also found in plants, but plants don’t suffer from high cholesterol. What is it that makes cholesterol dangerous in humans?

The human body generally manufactures all of the cholesterol it needs to perform necessary functions. Therefore, cholesterol absorbed from dietary sources, the foods we eat, is unnecessary to the body’s functioning and may, in fact, cause serious health problems. However, it is not the presence of cholesterol in the body that is cause for alarm, but the presence of cholesterol in the body’s blood vessels, specifically the arteries, that can be the cause of such problems as heart disease and stroke.

Dietary cholesterol is absorbed from many different foods. Fruits and vegetables, and other plant foods, do not add a significant amount of cholesterol to the human diet. However, to say that humans get absolutely no cholesterol from plant sources may be a dangerous statement. Modern nutritional thought indicates that, while the amount of cholesterol absorbed from plant sources may be minimal, cholesterol levels are cumulative and therefore the amount of cholesterol from plant sources may need to be considered. Most dietary cholesterol comes from the animal products that are consumed. Foods such as meat, milk, butter, cheese, eggs, poultry and fish are examples of cholesterol-containing foods. Additionally, foods such as cookies and French fries, may contain trans fats even though they are not animal products. Some trans fats are found naturally in animal products, but most are actually man made and are used in the manufacture of snack foods, fried foods, baked goods and fast foods.

Good cholesterol, or high-density lipoproteins (HDL), is responsible for carrying cholesterol from the bloodstream to the liver for elimination. Bad cholesterol, or low-density lipoproteins (LDL), carries cholesterol from the liver to the bloodstream and is responsible for the buildup of cholesterol in the arteries. To maintain a healthy balance, the body must have more HDL than it does LDL.

It is important to understand what types of fats have what type of effects on cholesterol. The following chart, provided by the Harvard School of Public health, lists several different types of fats and what effect they may have on the body’s cholesterol levels.

Generally, liquid fats are known to have a less detrimental effect on the body’s cholesterol levels. Also generally, the more solid the fat, the more it raises LDL, or “bad” cholesterol.

Normal cholesterol levels vary and it is important to note that high cholesterol levels are not solely determined by diet. It is possible for an individual who subscribes to a healthy diet and exercise program to have dangerous levels of LDL cholesterol and it is possible for an individual who consumes high levels of saturated fats to have low levels of LDL cholesterol. The new cholesterol-lowering drug, Vytorin, claims to combat the two sources of cholesterol – “the foods you eat, and your family history.”

The American Heart Association lists a “desirable” total blood cholesterol level as being less than 200 mg/dl. An individual who has a total blood cholesterol level of between 200-239 mg/dl, is at borderline high risk. And any individual with a total blood cholesterol level of more than 240 mg/dl is at high risk for a heart attack or stroke. Low-density lipoprotein levels should be less than 100 mg/dl. Any LDL level that is over 130 is cause for concern and an LDL level that is more than 190 indicates a high-risk individual.

Medical professionals know that cholesterol, in and of itself, is not bad. The body needs cholesterol to survive. It is the overabundance of cholesterol, causing a buildup of unused and unnecessary fat in the arteries that can lead to serious health concerns. Cholesterol that has built up in the bloodstream is called plaque. Over time, plaque can block an artery either partially or completely much like a sink drainpipe becomes clogged. This buildup of plaque is called atherosclerosis. If an artery becomes blocked, blood cannot flow properly to the body’s heart, muscles, and brain.

As plaque builds up in an artery, the blood to the organ(s) supplied by that artery becomes diminished. The heart is supplied by the coronary artery. As the coronary artery becomes clogged, blood flow is restricted and less oxygen reaches the heart. An individual whose heart muscle is starved for oxygen may experience angina (chest pain) and even tissue damage or death. A complete blockage of the coronary artery may lead to a heart attack. An individual who is suffering from a blockage of an artery that leads to the brain may experience a stroke.

At one time, medical professionals believed that it was primarily men who suffered from the adverse effects of high cholesterol. Modern medical thought however, recognizes the effects that high levels of cholesterol have had on women. The Food and Drug Administration (FDA) has announced that the primary cause of death for both men and women in the United States is heart disease. But, women’s health poses a different set of risks for heart disease and stroke as caused by high cholesterol.

The female hormone estrogen plays an important role in maintaining the balance of cholesterol in women. Estrogen helps raise high-density lipoprotein (HDL), which in turn, helps lower low-density protein (LDL). Younger women appear to be able to count estrogen as a sort of “helper” in the battle against cholesterol. However, as a woman ages, her body ceases to produce estrogen. As a woman enters menopause, and her estrogen levels fall, she may find that high cholesterol levels become a medical issue for the first time in her life. More and more postmenopausal women are opting for hormone replacement therapy (HRT) to relieve the symptoms of menopause and to prevent osteoporosis and other menopause-related concerns. However, medical studies have shown that HRT does not assist women in regaining the protection against the effects of high cholesterol they had during their childbearing years. For postmenopausal women who have been found to have problems with cholesterol, the American Heart Association suggests one of the new cholesterol-lowering medications as standard treatment.

High levels of LDL cholesterol can be, for the most part, prevented. Although there are some individuals who will be plagued by high cholesterol because of hereditary factors, many individuals can prevent cholesterol from damaging their health by following a low-fat/low cholesterol diet and getting regular exercise. However, for some individuals, diet and exercise are just not enough. For those with difficulty lowering their cholesterol naturally, and for those whose cholesterol has reached emergency levels, cholesterol-lowering drugs, called statins, are recommended. Statins work by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol and may lower LDL by as much as 30-50 percent. Ideally, any individual who resorts to cholesterol-lowering drugs has already attempted to lower his or her cholesterol levels via diet and exercise. Statins are what is referred to as a “secondary” line of defense and should be used as a primary treatment only when the risk of heart disease or stroke has reached emergency proportions.

Americans are known to have poor diets. Because of a fast-paced lifestyle, many individuals rely heavily on processed foods. In addition to obesity and diabetes, one result of Americans’ atrocious eating habits is an epidemic of high cholesterol. The average American consumes much more than the 300 milligrams of cholesterol that the American Heart Association recommends. Some of the risk factors of diet, age, weight, gender, disease, genetics, and lifestyle are clearly avoidable. Individuals who are at risk should take extra care to avoid the causes of high cholesterol by consuming fewer than 300 milligrams of cholesterol, limiting their total fat consumption to less than 30% of their total calories, maintaining a healthy weight, adding fiber to their diet, and participating in a regular exercise routine. Additionally, everyone should have his or her cholesterol checked every three to five years (more often if necessary). As men and women become more and more health conscious, cases of heart disease and stroke attributed to high cholesterol can be significantly lowered. As a by-product of a healthier lifestyle, the rates of other health concerns such as diabetes and even some cancers, may drop. The benefit would not only be healthier men and women but a healthier America.

Author: Rebecca Stigall
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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.

Author: Nicole Cutler
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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
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