Cholesterol is like that, it can be "Good", "Bad" or "Ugly" depending on how it battles its way through the chaos of arteries, intestines, liver and bile ducts of our circulatory system. It is an essential structural component of cell membranes and an important component for the manufacture of bile acids, steroid hormones, and vitamin D. Cholesterol is the principal sterol synthesized by animals, an organic chemical substance classified as a waxy steroid of fat.The Good:
The good part of cholesterol is its importance for human health: it modulates membrane permeability, functions in intracellular transport and in neurons it is a key component of the myelin sheath, which provides insulation for more efficient conduction of nerve impulses. Within cells, cholesterol is the precursor molecule in several biochemical pathways. In the liver, cholesterol is converted to bile, which is then stored in the gallbladder. It is excreted via the bile duct into the digestive tract. Bile contains bile salts, which solubilize fats in the digestive tract and aid in fat absorption as well as that of the fat-soluble vitamins, A, D, E, and K. Cholesterol is an important precursor molecule for the synthesis of vitamin D and the steroid hormones, including the adrenal hormones cortisol and aldosterone, as well as the sex hormones progesterone, estrogen, and testosterone. About 20–25% of total daily cholesterol production occurs in the liver.
The Bad:
High levels of cholesterol in the blood have been linked to damage to the arteries and to cardiovascular disease and atherosclerosis. Depending on how Cholesterol is transported within lipoproteins and the relative density of the liposome, the adverse effects can vary. Cholesterol is also found in solid form in gallstones. All foods containing animal fat contain cholesterol in varying amounts. The main dietary sources of cholesterol include cheese, egg yolks, beef, pork, poultry, fish, and shrimp. Plant products do not contain Cholesterol but some, such as flax seeds and peanuts, contain cholesterol-like compounds called phytosterols, which compete with cholesterol for absorption in the intestines. Phytosterols are widely recognized as having LDL cholesterol, "the Bad" Cholesterol, lowering efficacy.
The Ugly:
Fat. Total fat intake plays a role in blood cholesterol levels. Saturated fats increase LDL levels. Unsaturated fats increase both LDL and HDL cholesterol, "the Good" cholesterol, levels. Health authorities advocate reducing LDL cholesterol through diet and other lifestyle modifications. For a 150 pound person, typical daily total body cholesterol synthesis is about 1,000mg, and total body content is about 35g. Typical daily additional dietary intake should be 200 – 300mg. Americans consume twice that.
The USDA recommends to reduce cholesterol through diet, eating less than 7% of your daily calories from saturated fat and less than 200 mg of cholesterol. However, a reduction in dietary cholesterol could be offset by your bodily production to keep blood cholesterol levels constant.
Increase HDL, the "Good" Cholesterol
and decrease LDL, the "Bad" Cholesterol
with Diet and Exercise
and decrease LDL, the "Bad" Cholesterol
with Diet and Exercise
Biosynthesis of cholesterol is directly regulated by the cholesterol levels present in your system. A higher intake from food leads to a net decrease in endogenous production, whereas lower intake from food has the opposite effect. Cholesterol synthesis can even be turned off when cholesterol levels are very high.
Since cholesterol is insoluble in blood, it is transported in the circulatory system within lipoproteins, complex particles composed of proteins and lipids whose outward-facing surfaces are water-soluble and inward-facing surfaces are lipid-soluble; triglycerides and cholesterol esters are carried inside these liposomes.
There are several types of lipoproteins, listed in order of increasing density; chylomicrons, very-low-density lipoprotein (VLDL), intermediate-density lipoprotein (IDL), low-density lipoprotein (LDL), and high-density lipoprotein (HDL). The more lipid the less dense the lipoprotein. The cholesterol within all lipoproteins is identical.
Lipoproteins
- Chylomicrons carry fats from the intestine to muscle and other tissues that need fatty acids for energy or fat production.
- VLDL molecules are produced by the liver and contain excess cholesterol that is not required for synthesis of bile acids.
- LDL molecules are the major carriers of cholesterol in the blood. The LDL are absorbed by the cell and the Cholesterol is used for membrane biosynthesis or stored within the cell.
- HDL particles transport cholesterol back to the liver for excretion or to other tissues that use cholesterol to synthesize hormones.
When there is abundant cholesterol, many LDL molecules appear in the blood and are taken up by macrophages. These cells can then become trapped in the walls of blood vessels and contribute to artherosclerotic plaque formation. Such plaques are a significant causes of heart attacks, strokes, and other serious medical problems. Having high numbers of large HDL particles correlates with better health outcomes. The balance of LDL and HDL is mostly genetically determined, but can be changed by exercise, medications, food choices, and other factors. Elevated cholesterol levels are treated with a strict diet containing limited saturated fats, no trans fat and low cholesterol foods. Often one of the many hypolipidemic agents, such as statins, fibrates, cholesterol absorption inhibitors, nicotinic acid derivatives or bile acid sequestrants are added to supplement the dietary improvements.
Understanding Cholesterol Numbers:
Today's testing methods determine LDL ("bad") and HDL ("good") cholesterol separately. The desirable LDL level is considered to be less than 100 mg/dL (below 70 is best). A ratio of total cholesterol to HDL, another useful measure, of far less than 5:1 is thought to be healthier. Total cholesterol is the sum of the HDL, LDL, and VLDL concentrations. Usually, only the total, HDL, LDL, and triglycerides are measured. For cost reasons, the VLDL is usually estimated as one-fifth of the triglycerides. Triglycerides are the fats carried in the blood from the food we eat.
| Total Cholesterol | Category |
| Less than 200 | Desirable level corresponding to lower risk for heart disease |
| 200–240 | Borderline high risk |
| Over 240 | High risk |
| LDL Cholesterol | Category |
| Less than 100 | Optimal |
| 100 - 129 | Near optimal/above optimal |
| 130 - 159 | Borderline high |
| 160 - 189 | High |
| 190 and above | Very high |
| HDL Cholesterol | Category |
| 60 and above | High; Optimal; associated with lower risk |
| Less than 40 in men and less than 50 in women | Low; considered a risk factor for heart disease |
| Triglycerides | Category |
| Less than 150 | Normal |
| 150 - 199 | Mildly High |
| 200 - 499 | High |
| 500 or higher | Very high |
It's easy to eat your way to an alarmingly high cholesterol level. The reverse is also true - you can eat right to lower your cholesterol and improve the types of fats floating through your bloodstream. Doing this requires a two-pronged strategy: Add foods that lower LDL and cut back on foods that boost LDL.
In with the Good:
Different foods lower cholesterol in different ways. Some bind cholesterol in the digestive system and drag it out before it gets into circulation. Some directly lower LDL. And some block the body from absorbing cholesterol. Here are a few to add to your diet:
- Oats: Adding a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast will help lower your cholesterol by adding soluble fiber. Current nutritional guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams as soluble fiber.
- Whole grains: Barley and other whole grains deliver soluble fiber.
- Beans: Beans are especially rich in soluble fiber. There are many choices — navy beans, kidney beans, lentils, garbanzos, and beyond. Beans are a very flavorful and versatile food.
- Eggplant and Okra: These two low-calorie vegetables are good sources of soluble fiber.
- Nuts: Eating almonds, walnuts, peanuts, and other nuts is good for the heart. Nuts can slightly lower LDL and have additional nutrients that protect the heart in other ways.
- Vegetable oils: Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening helps lower LDL.
- Apples, Grapes, Strawberries, Citrus fruits: These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
- Soy: Eating soybeans and foods made from them, like tofu and soy milk, can lower LDL by 5% to 6%.
- Fatty fish: Eating fish several times a week lowers LDL in two ways: by replacing meat, thus reducing saturated fats, and by providing omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and protect the heart.
Out with the Bad:
Harmful LDL increases and protective HDL drops largely because of diet and other lifestyle choices. Some people are also genetically programmed to respond more readily to what they eat. You can not control your genes but you can control these:
- Saturated fats: Saturated fats found in red meat, milk and dairy products directly boost LDL, so cut back on saturated fats by using a vegetable oil in place of butter and eating baked fish or chicken instead of fried.
- Trans fats: Trans fats are a byproduct of turning liquid vegetable oil into solid margarine or shortening. They boost LDL as much as saturated fats but also lower protective HDL and increase the tendency for blood clots.
Off with the Ugly:
Take off the fat and increase your activity to lower your risk for heart disease.
- Weight and Activity: Being overweight and not exercising affect the fat levels circulating in your bloodstream. Excess weight boosts harmful LDL, while inactivity depresses protective HDL. Diet and exercise can reverse these trends.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily pill. It means expanding the variety of foods you usually put in your mouth and adding new tastes to your diet. But it's a "natural" way to lower cholesterol, and it avoids the risk of side effects that plague some people on medication. Plus, a diet heavy on fruits, vegetables, beans, and nuts is good for the body in so many other ways. It controls blood pressure, is good for bones and digestion and for vision and mental clarity. It is well worth the effort.
1 Samuel 25:6 (NIV) - 'Long life to you! Good health to you and your household! And good health to all that is yours!
3 John 1:2 (NIV) - Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.
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