Cholesterol
is one of the most familiar medical words today.
Everyone knows “something” about it, but mostly cholesterol is associated in our mind with something “bad” and “unwanted” that happens to old and overweight people.
Everyone knows “something” about it, but mostly cholesterol is associated in our mind with something “bad” and “unwanted” that happens to old and overweight people.
High cholesterol risks
High cholesterol usually refers to above-normal levels of LDL(low-density lipoprotein) the so-called bad cholesterol that can build up in our arteries and lead to heart disease.
Brain Stroke. Peripherals vascular disease (PAD), which occurs when fatty deposits build up in arteries outside the heart and brain, most often in the legs and feet Type 2 diabetes. High blood pressure, since the heart has to work harder to pump blood through clogged arteries.
The facts show that
about 20 percent of the U.S. population has high blood cholesterol level.
Actually cholesterol is a waxy, fatlike
substance (lipid) that your body needs for many important functions, such as
producing new cells , some hormones, vitamin D, and the bile acids that help to
digest fat. It is present in cell walls or membranes everywhere in the body,
including the brain, nerves, muscle, skin, liver, intestines, and heart.
In fact our bodies need cholesterol to function
normally, but too much cholesterol can be bad for our health. Why? Cholesterol
and other fats can’t dissolve in the blood. They have to be transported to and
from the cells by special carriers. Cholesterol travels through your blood
attached to a protein. This cholesterol-protein package is called a
lipoprotein. Lipoproteins are high density or low density depending on how much
protein there is in relation to fat.
Low-density lipoprotein (LDL) is the major
cholesterol carrier in the blood. If too much LDL cholesterol circulates in the
blood, it can slowly build up in the walls of the arteries feeding the heart
and brain. Together with other substances it can form plaque, a thick, hard
deposit that can clog those arteries. When the coronary arteries become narrowed
or clogged by cholesterol and fat deposits (a process called atherosclerosis)
and cannot supply enough blood to the heart, the result is coronary heart
disease. If the blood supply to a portion of the heart is completely cut off by
total blockage of a coronary artery, the result is a heart attack. This is
usually due to a sudden closure from a blood clot forming on top of a previous
narrowing. Low-density lipoprotein cholesterol is called “bad” cholesterol
because it can cause cholesterol buildup and blockage of your arteries. LDL is
mostly fat with only a small amount of protein.
About one-third to one-fourth of blood
cholesterol is carried by high-density lipoprotein (HDL). Medical experts think
HDL tends to carry cholesterol away from the arteries and back to the liver,
where it’s passed from the body. Some experts believe HDL removes excess
cholesterol from plaques and thus slows their growth. HDL is called “good”
cholesterol because it helps prevent cholesterol from building up in your
arteries. It is mostly protein with only a small amount of fat.
Cholesterol-lowering medication is often the
first solution people consider when told that their blood cholesterol level is
higher than it should be. However, making smart nutritional choices and exercising
is the best way to make your way onto becoming a healthier person.
Gradual and permanent changes in your diet will
not only reduce your risk of developing heart disease, but will also protect
you against other serious conditions such as high blood pressure, cancer,
stroke and diabetes.
The main lifestyle changes to help you lower
your cholesterol level are:
* Reduce fat and cholesterol in your diet.
* Increase your level of physical activity.
Since there is good cholesterol and bad
cholesterol it is not only necessary to know your cholesterol level,it is also
important to know your levels of LDL and HDL.
The fact is that there are no symptoms of high
cholesterol. Your first symptom of high cholesterol could be a heart attack or
a stroke. The level of cholesterol can be measured only with a blood test. The
results come as three main numbers:
Total Cholesterol
LDL
HDL
The level of LDL should be less than 160.
Total cholesterol should be less than 200.
The level of HDL should be more than 35.
Most Important: Your LDL level is a good
indicator of your risk for heart disease. Lowering LDL is the main aim of
treatment if you have high cholesterol. In general, the higher your LDL level,
the greater your chance of developing heart disease.
Remember: Regular cholesterol tests are
recommended to find out if your cholesterol level is within normal range.
WHAT CAN YOU DO ABOUT YOUR LDL CHOLESTEROL
LEVELS ?
The main cause of high blood cholesterol is
eating too much fat, especially saturated fat. Saturated fats are found in
animal products, such as meats, milk and other dairy products that are not fat
free, butter, and eggs. Some of these foods are also high in cholesterol. Fried
fast foods and snack foods often have a lot of fat.
Being overweight and not exercising can make
your bad cholesterol go up and your good cholesterol go down. Regular physical
activity can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol
level. It also helps you lose weight. You should try to be physically active for
30 minutes on most, if not all, days.
* Maintain a healthy body weight.
Cigarette smoking damages the walls of your
blood vessels, making them likely to have cholesterol rich plaques rupture and
have heart attacks. Smoking may also lower your level of HDL cholesterol by as
much as 15 percent.
Also, after women go through menopause, their
bad cholesterol level tend to go up. There is also a rare type of inherited
high cholesterol that often leads to early heart disease. Some people inherit a
condition called familial hypercholesterolemia, which means that very high
cholesterol levels run in the family. Other people, especially people for whom
diabetes runs in the family, inherit high triglyceride levels. Triglycerides
are another type of blood fat that can also push up cholesterol levels. People
with high blood triglycerides usually have lower HDL cholesterol and a higher
risk of heart attack and stroke. Progesterone, anabolic steroids and male sex
hormones (testosterone) also lower HDL cholesterol levels.
So we can make a conclusion that the main
therapy is to change your lifestyle. This includes controlling your weight,
eating foods low in saturated fat and cholesterol, exercising regularly, not
smoking and, in some cases, drinking less alcohol.
But depending on your risk factors, if healthy
eating and exercise don’t work after about 6 months to 1 year, your doctor may
suggest medicine to lower your cholesterol level.
Now there are very effective medications called
“statins,” such as Lipitor.
The drug works by helping to clear harmful low
density lipoprotein (LDL) cholesterol out of the blood and by limiting the
body’s ability to form new LDL cholesterol. Each tablet Lipitor includes 20mg
Atorvastatin. It is in a class of medications called HMG-CoA reductase
inhibitors. It works by slowing the production of cholesterol in the body.
Lipitor has shown the ability to halt, not just slow, the potentially fatal
buildup of plaque in clogged arteries. While a handful of drugs now available
slow the buildup of new plaque, or atherosclerosis, in coronary arteries, no
drug on the market has been proven to both stop new build-up and clear existing
plaque.
“How should I change my diet?” you might ask.
Well, the best way is to incorporate cholesterol-lowering foods to your daily
meal plan. To help you, we’ll make a list of the top food choices for reaching
healthy cholesterol level. But, even though these foods have great benefits,
you’ll still need to limit saturated and trans fats as part of your heart
healthy eating.
OATS AND BARLEY
These whole grains are among the best sources of
soluble fiber, which blocks your body’s ability to absorb cholesterol and “is
your best friend for lowering LDL cholesterol,” says American Dietetic
Association spokesperson Ximena Jimenez, MS, RD.
The soluble fiber that oats and barley contain —
called beta-glucan — is particularly powerful. Eating oats with at least 3
grams of soluble fiber every day, for example, can lower LDL and total
cholesterol by 5 to 10 percent.
Try this: Eat oatmeal for breakfast and sprinkle
oat bran into yogurt. Use cooked barley, a versatile, nutty-tasting grain, as
you would rice — in soups, in salads, or as a side mixed with veggies.
BEANS AND OTHER LEGUMES
Beans, peas, lentils, and peanuts are also
wonderful soluble fiber sources: Every half-cup of cooked lima beans provides
3.5 grams, for example. One study in The Journal of Nutrition found that
consuming a half cup of cooked dried pinto beans (2 grams of soluble fiber)
daily for 12 weeks decreased LDL cholesterol by about 7 percent.
Try this: Make rice and beans or bean-based
soups. Toss beans, lentils, or peas into salads, or swap them in for meat in
pasta dishes, suggests Jimenez. The TLC diet recommends three to five half-cup
servings daily of vegetables, dry beans, or legumes.
NUTS
Nuts are another good source of monounsaturated
fats. Eating 1 ounce of any kind of nuts daily for one month may lower LDL
cholesterol by 8 to 20 percent.
Try this: Nosh on an ounce a day — the
equivalent of 23 almonds, 35 peanuts, 14 English walnut halves, 49 pistachios,
or 2 tablespoons of peanut butter. Or add chopped nuts to salads, pasta, or
yogurt. Nuts do have a lot of calories, so don’t eat them by the fistful.
BLUEBERRIES
These little guys have been recently identified
to have an antioxidant called pterostilbene (similar to the antioxidant found
in grapes and red wine). This compound is believed to be effective for lowering
LDL cholesterol level. Blueberries can be very easily added to your diet. Throw
some on top of your breakfast cereal in the morning or make yourself a
delicious blueberry smoothie for dessert!
SOY [*Non-GMO]
Soy — high in fiber, low in saturated fat, and
cholesterol free — is the only complete plant-based protein, which means it’s
an equal swap for animal sources like meat and dairy. A study published in 2010
in The Journal of Nutrition found that eating soy daily — and adding it to your
diet to replace foods high in saturated fat — can help lower LDL cholesterol by
nearly 8 to 10 percent.
Try this: Nosh on edamame as a snack or add them
to salads, drink soy milk, and use tofu in smoothies or as a replacement for
meat in salads and stir-fries. Soy counts toward the daily three to five
half-cup servings of vegetables, dry beans, or legumes that the TLC diet
recommends.
Soy foods help your heart by slashing the amount
of saturated fat that you eat. Not only that, but beneficial compounds found in
soy, known as isoflavones, work to reduce LDL (bad) cholesterol. Not familiar
with soy foods? They basically include tofu, soy milk, soy nuts, and soy flour.
An easy way to incorporate them into your diet is to use them as a substitute
for meat and cheese in recipes, to reduce saturated fat.
APPLES
Turns out that an apple a day really does keep
the doctor away! This special fruit is rich in both pectin and fiber, along
with a list of powerful antioxidants, including quercetin, phloridzin and
chlorogenci acid, which help lower bad cholesterol while rising the good kind.
There are so many kinds of apples out there to try — Granny Smith, Red
delicious, Gala, and McIntosh just to name a few. Add a few slices to your
oatmeal or have one for an afternoon snack.
SALMON
It has been shown through various studies that
certain types of fact can protect us against high cholesterol. Omega-3 fatty
acids, which are found in salmon, help lower bad cholesterol, raise good
cholesterol and lower triglycerides. And as if that wasn’t enough, salmon is
also an excellent source of protein. Other fish that are beneficial in this
matter include tuna, anchovies, rainbow trout, herring, sardines and mackerel.
Include any of these options in your lunch or dinner at least two times per
week and your cholesterol level will thank you!
GREEN TEA
Want a fresh blast of antioxidant compounds?
Easy, just drink up a cup of tea! Research has shown that tea can help keep
blood vessels relaxed and prevent blood clots. The major antioxidants in tea,
flavanoids, have proved to prevent the oxidation of LDL cholesterol, and could
even help lower blood pressure. Enjoy a cup of hot or iced tea. There is such a
vast selection to choose from that you’ll definitely find one you like. Even
try replacing your morning coffee for a delicious cup of tea.
Try this: Although in some of the studies
participants consumed the equivalent of 18 cups of green tea daily, experts
don’t recommend that everyone start binging on green tea. More research is
needed to know how much green tea to drink to improve cholesterol levels.
Jimenez suggests sipping one to two 8-ounce cups daily. Also, keep in mind that
most green tea contains caffeine (there are decaf versions), so you don’t want
to overdo it, especially too close to bedtime.
OILS
While butter and other solid fats raise
cholesterol, the unsaturated fats in oils help lower it. Polyunsaturated fats,
found primarily in corn, safflower, sesame, soybean, and sunflower oil, slash
LDL cholesterol. Monounsaturated fats, found mainly in olive, avocado, and
canola oil, not only lower LDL, but may also raise HDL.
Try this: Cook with oils instead of butter, mix
them with vinegar for salad dressing, or drizzle them along with herbs and
spices on vegetables before roasting. Moderation is key, since oil is high in
fat and calories. Stick to about 1 teaspoon with each meal, advises American
Dietetic Association spokesperson Toby Smithson, RD.
Garlic: Throughout history, garlic has been used
in most cultures because of its unique flavor and nutritional benefits. It has
been found that garlic can not only lower cholesterol, but reduce blood
pressure and protect us against infections. Now research has also proved that
it can help stop artery-clogging by keeping cholesterol particles from sticking
onto artery walls.
PSYLLIUM
Getting 10 to 12 grams of blond psyllium (the
kind of fiber in supplements like Metamucil) per day can decrease LDL
cholesterol by 5 to 10 percent, according to the Natural Medicines
Comprehensive Database. You mix psyllium powder into water and drink it as a
beverage.
Try this: Consult your doctor before taking
blond psyllium, since it could interfere with the absorption of certain
medications. Then start with 3 grams of psyllium (widely available in health
food stores and drugstores), and gradually increase the amount until you’re
taking 10 to 12 grams daily, says Jimenez. “It’s important to not take psyllium
in large doses, since it’s a laxative, it may cause potassium depletion, and
may decrease absorption of fat-soluble vitamins A, D, K, and E,” she notes.
And make sure you get enough fluids — if you
don’t, psyllium can cause constipation, and possibly even obstruct your bowel
or esophagus. Follow package directions to make sure you drink enough.
RED WINE AND GRAPE JUICE
Alcohol can raise levels of good HDL cholesterol
by as much as 5 to 15 percent, research shows — and red wine is particularly
beneficial because its polyphenol antioxidants may also lower LDL levels. If
you’re not into vino, grape juice can provide some of the same heart-healthy
benefits.
Try this: Stick to one 5-ounce glass of wine a
day for women and two for men. For grape juice, Smithson suggests 8 ounces per
day of purple grape juice for women and 16 ounces a day for men — pick 100
percent fruit juice, not the sugar-added varieties. You can also snack on
purple or red grapes, which contain the same antioxidants with the added
benefit of fiber, notes Smithson.
COCOA
In good news for chocoholics, a meta-analysis in
the American Journal of Clinical Nutrition found that cocoa consumption lowered
LDL cholesterol by more than 5 mg/dL in people at risk of heart disease. Most
studies lasted about one month and looked at the effects of dark chocolate and
cocoa powder. But the study authors caution that more research is needed to
know whether the effects last or how much to eat to achieve results.
Try this: Most chocolate products also contain a
lot of sugar and saturated fat in addition to the cocoa’s heart-healthy
antioxidants, so don’t mistake them for health foods. When you’re craving a
treat, nibble on a small piece or two of dark chocolate (at least 60 percent
cocoa), which has more antioxidants than milk chocolate, or make chocolate milk
or hot cocoa with 2 tablespoons of natural cocoa powder.
Garlic: Throughout history, garlic has been used
in most cultures because of its unique flavor and nutritional benefits. It has
been found that garlic can not only lower cholesterol, but reduce blood
pressure and protect us against infections. Now research has also proved that
it can help stop artery-clogging by keeping cholesterol particles from sticking
onto artery walls.
Peeling and chopping garlic can be quite a bit
of work. To help shorten this process, pick up a tub of freshly peeled garlic
cloves the next time you hit the supermarket. Chop it up and when you cook, add
it almost anything you can think of: pastas, soups, salads, and side dishes.
These foods are all delicious and very easy to
find. Including them in your daily diet should be no problem. To prove this,
here is a brief example of what a healthy cholesterol-fighting meal plan should
look like:
BREAKFAST: Whole-grain cereal with nonfat milk
& an apple
LUNCH: Wild salmon with rice and vegetables
DINNER: Soy burger on bun with healthy fries
SNACK: Yogurt with fresh blueberries & cup
of tea
Try adding all of these cholesterol-fighting
foods to your diet, and you will most likely start feeling healthier in no
time. However, don’t forget that a consistent exercise plan is also key to this
process.
Changing your lifestyle is the most important,
and most difficult, step when trying to lower your cholesterol levels. Think
about meeting a nutritionist in addition to your doctor to make this change
easier on you.
Your heart will thank you!
