What is Cholesterol?
Cholesterol is a waxy, fat-like substance found in every cell of your body. It’s vital for producing hormones, bile acids and vitamin D. Your liver produces the vast majority of cholesterol in your body. Only a small minority comes from eating certain animal-derived foods such as egg yolks, shellfish, liver, and other organ meats. Also studies have found that dietary cholesterol doesn't significantly affect people’s blood cholesterol levels.
Cholesterol travels through your bloodstream in two main types carriers known as lipoproteins:
Low-Density Lipoprotein (LDL): Often referred to as 'bad' cholesterol, LDL can build up on the walls of your arteries, forming plaque that makes them narrow and less flexible (atherosclerosis). High levels of LDL have been shown in several studies to increase your risk of heart disease, stroke, and peripheral artery disease. LDL typically increased with age.
High-Density Lipoprotein (HDL): Known as 'good' cholesterol, HDL helps remove other forms of cholesterol from your bloodstream, carrying it back to the liver, where it's processed and eliminated from the body. Higher levels of HDL are associated with a lower risk of heart disease
Testing and Guidelines
A standard lipid test usually assessed LDL and HDL. LDL isn't usually directly measured. It is typically calculated using a formula so may not be completely accurate. There is also a test called apolipoprotein B (ApoB). This is a marker for various atherogenic particles. This is available privately and is a test I often refer clients for.
The current guidelines recommend the following levels for cholesterol:
Total Cholesterol: 5 mmol/L or less for healthy adults; 4 mmol/L or less for those at high risk of heart disease.
LDL Cholesterol: 3 mmol/L or less for healthy adults; 2 mmol/L or less for those at high risk.
HDL Cholesterol: 1 mmol/L or more. Higher levels of HDL are generally better.
Triglycerides: 1.7 mmol/L or less. Elevated triglycerides can contribute to the hardening and narrowing of arteries.
Diet and Cholesterol
Nutrition can play a key role in balancing your cholesterol and studies have found that dietary changes can be reflected in blood tests in less than two weeks.
Foods That Reduce Cholesterol
Nuts: Those who eat nuts like almonds or walnuts on a regular basis have been found to have a lower risk of developing heart disease. This is because nuts are rich in several heart-healthy nutrients including phytosterols, magnesium, Vitamin E and fibre.
Flaxseeds: One study found that taking 20g of ground flaxseeds a day for 60 days resulted in the same reduction in cholesterol as cholesterol-lowering medication. This is due to the fact that flaxseeds are high in fibre and Omega 3 fatty acids.
Soya: Research has found that soy protein and isoflavones have powerful cholesterol-lowering effects and can reduce your risk of heart disease. One study found that eating soy every day for at least one month can increase “good” HDL cholesterol by 1.4 mg/dL and reduce “bad” LDL cholesterol by about 4 mg/dL.
Oily Fish: Oily fish like mackerel, trout, herring, sardines and salmon contain Omega 3 fatty acids. Omega 3 fatty acids protect against heart disease in several way. They lower triglyceride levels, prevent the blood from clotting, and regulate the heart rhythm.
Oats: Studies have found that eating oats each day could protect against heart disease by lowering the so-called “bad” LDL cholesterol. This is because oats are rich in a soluble fibre called beta-glucan. Beta-glucan binds with water, forming a thick gel in the digestive tract which in turn binds to excess cholesterol so that it is eliminated from the body as waste. An optimal intake is considered to be 3g or more of oat beta glucan per day and that this can be achieved through eating 2-4 portions of oat-based products.
Pulses: Pulses like lentils, chickpeas and kidney beans are rich sources of fibre which helps to lower cholesterol. A review of 26 randomized controlled studies found that eating half a cup of legumes per day is effective at lowering LDL cholesterol.
Berries: Berries have been shown to reduce blood pressure and cholesterol as well as reducing the stickiness of the blood.
Avocado: Avocados are rich in monounsaturated fatty acids. Studies have shown that the daily consumption of avocado results in improved blood cholesterol with a decrease in triglycerides and LDL of around 22% and an 11% increase in HDL.
Garlic: Garlic has been shown to lower both cholesterol levels and blood pressure. It is also known to act as a blood thinner and may reduce other heart disease risk factors.
Cinnamon: Cinnamon can reduce cholesterol levels while at the same time clearing and preventing plaque build-up. Cinnamon is also rich in antioxidants which further improve cardiovascular health by protecting blood from damaging oxidation.
Foods That Increase Cholesterol
Saturated Fats: Found in fatty cuts of meat, full-fat dairy products and butter. Saturated fats can raise your LDL cholesterol levels by causing the liver to produce more cholesterol.
Trans Fats: Present in some fried and baked goods, and processed foods like biscuits, cakes, and some margarines. These fats can significantly increase LDL cholesterol and lower HDL cholesterol, which is particularly harmful.
Lifestyle Changes to Manage Cholesterol
In addition to dietary changes, adopting a healthy lifestyle can significantly impact your cholesterol levels and overall heart health:
Regular Exercise: Engaging in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week can help raise HDL cholesterol and lower LDL cholesterol and triglycerides.
Limit Alcohol Intake: Excessive alcohol consumption can increase triglyceride levels and lead to other health problems.
Conclusion
Managing cholesterol involves a combination of regular testing and making informed dietary and lifestyle choices. By understanding the types of cholesterol and how different foods and activities affect your levels, you can take proactive steps to maintain a healthy heart. Importantly, it's not just about reducing 'bad' cholesterol but also about increasing 'good' cholesterol.
For personalised advice, consult with a healthcare professional or a registered nutritionist who can guide you based on your specific health needs.
Comments