In today's health landscape, cholesterol remains a hot topic, with many misconceptions surrounding its role in our bodies. Let's delve into the essentials to understand cholesterol better and explore natural ways to maintain healthy levels.
Understanding cholesterol
Cholesterol is a waxy substance found in every cell of the body and is vital for various physiological functions. It plays a crucial role in building cell membranes, producing hormones like oestrogen and testosterone, and synthesising vitamin D. However, cholesterol levels can become problematic when they're imbalanced.
Where is cholesterol made?
Contrary to popular belief, not all cholesterol is bad. In fact, the body produces cholesterol naturally, and it's essential for optimal health. The misconception arises from labelling cholesterol as solely harmful. Our bodies naturally make cholesterol to help to stay healthy and deal with stress. Our liver produce around 80% of the cholesterol in our blood, and our intestines make up about 20% of it. So three-quarters of the cholesterol we need for life is synthesised by our body itself, the rest, about 150–200 mg per day, we should get from food. The daily amount of cholesterol we get from food should be less than 300 mg.
Cholesterol obtained from food has relatively little effect on the total cholesterol level in the blood. Excessive dietary energy and low intake of lecithin and fibre from food promote cholesterol production to a much greater extent. Lecithin is found in egg yolk, milk and soy products and is needed to regulate cholesterol metabolism. A lack of lecithin in the body causes disorders of fat metabolism: accelerated obesity, increased cholesterol levels and decreased memory and concentration.
Also when we are under a lot of stress or have a health problem, like high blood pressure or diabetes, our body makes more cholesterol that it needs. This raises our risk for heart disease and stroke because it increases the risk that plaque will build up in our arteries, which is the main cause for heart attacks and stroke.
Risk factors for high cholesterol
There are several risk factors that can contribute to high cholesterol:
Diet, that's high in saturated fats and low in vegetables, fruits, berries, legumes, whole grains
Excessive dietary energy
Low intake of lecithin and fibre
As we get older, our cholesterol levels can rise. People over 40 are at increased risk of developing high cholesterol
Too little physical movement
Too little sleep
Smoking
Higher alcohol intake
Foods that contribute to higher dietary cholesterol are:
red meat (pork, beef, lamb) as well as liver
processed meats (ham, sausages, viennas, smoked sausages, salami, bacon etc)
butter
full-fat dairy (whole milk, cream, cheese, sour cream)
palm oil
coconut oil
baked goods (such as potato chips, cookies, pastries, cakes, muffins, containing trans fats or saturated fats)
refined grain products (white bread, tortillas, pasta, bagels)
sweet foods and drinks (for example ice cream, sodas)
The dietary recommendations are that no more than 10% from our daily intake of fats should come from saturated fats, and less than 1% from trans fats.
Our bodies make all the saturated fat we need, so there is no reason to eat it. Why our bodies produce saturated fats:
Heart- prefers saturated long chain palmitic and stearic acid for energy
Cell membranes- need 50% saturated fatty acids to function properly
Liver- saturated fats protect it from the adverse effects of alcohol and some medications
Hormones- saturated fats function as signalling messengers for hormone production
Bones- require saturated fats to assimilate calcium effectively
Immune system- saturated fats prime white blood cells to destroy invading viruses, bacteria, fungi
Gut health- lauric acid, myristic acid, medium chain fatty acid in coconut oil, butter, meat work to kill bacteria and yeast in the gut.
A person with an energy requirement of 2000 kcal should consume 55g-89g of fat from foods per day. With a daily energy requirement of 2500 kcal, the recommended daily fat intake is 70–111 g, and with a daily energy requirement of 3000 kcal, it is 85–133 g.
NB! Fat should only be consumed close to the upper limit if the intake of saturated fatty acids from a diet is less than 10% of the energy, i.e. it does not exceed 22 grams per day for 2000 kcal, 28 grams per day for 2500 kcal and 33 grams per day for 3000 kcal.
Healthy cholesterol levels
Maintaining healthy cholesterol levels is paramount for overall well-being. While total cholesterol levels are often measured, it's essential to differentiate between LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol. LDL is often dubbed "bad" cholesterol as high levels can contribute to plaque buildup in arteries, while HDL is known as "good" cholesterol for its role in removing LDL from the bloodstream. The primary role of LDL cholesterol is to transport fat-soluble nutrients (saturated fats) into cell membranes for use. But it's also important to understand that there are different types of LDL particles depending on their size. LDL particle size helps to understand whether LDL may contribute to heart disease or be protective of heart disease. Low thyroid function could also affect the LDL cholesterol levels be elevated and having a higher LDL than normal can also be genetic. It's important to lower your LDL cholesterol and increase your HDL cholesterol. Implementing the natural strategies described further below will help to increase HDL cholesterol and lower LDL cholesterol.
If you are concerned about your cholesterol levels or want to understand your cholesterol levels, it's best to talk to your healthcare provider.
When you test your blood cholesterol, it's always important to test not only total cholesterol, but also LDL-cholesterol, HDL cholesterol, triglycerides and ApoB (apolipoprotein). The last marker is a good marker to test for your risk for cardiovascular disease.
LDL to HDL ratio is good to have 3 to 1 or less (2 to 1 is great)
Triglycerides ratio to HDL is good to have 2 to 1 or less (1 to 1 is great)
If triglycerides are higher than HDL cholesterol, then it's typically a sign of insulin resistance and high fasting insulin.
Natural strategies to lower cholesterol
Fortunately, there are several natural approaches to manage cholesterol levels effectively. These include dietary changes, regular physical activity, stress reduction techniques, and incorporating specific foods and supplements known to support heart health.
Getting adequate amount of fibre from foods is key to help to keep cholesterol levels normal. For men, it's recommended to get 35g of fibre a day; for women 25g of fibre a day and for children 7g + their age of fibre a day. The most fibre rich foods are legumes, vegetables, berries, fruits, whole grains, nuts and seeds.
Cholesterol-lowering and heart-healthy foods include:
Vegetables (eat them in rainbow of colours, fresh, steamed, baked)
Berries and fruits (blueberries, strawberries, honey berries, pomegranates
Legumes (beans, lentils)
Whole grains (buckwheat, quinoa, brown rice, oats)
Nuts (like raw almonds, pecan nuts, walnuts)
Seeds (flaxseeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds)
Oily fish (SMASH)- salmon, mackerel, anchovies, sardines, herring
Poultry
Extra-virgin olive oil as well as olives
Turmeric
Ginger
Fenugreek
Basil
Artichoke leaves
Hawthorn berry
Lecithin containing foods (eggs, soybeans, wheat germ)
Dark chocolate (aim for 75% and higher cacao content)- promote good brain and heart health thanks to antioxidants (polyphenols)
Contrary to common belief that consumption of eggs contribute to high cholesterol, eggs are actually known to help to increase HDL-cholesterol and lower LDL-cholesterol. Moderation is key here. As per dietary guidelines, having 0.5-1 eggs a day is part of a healthy diet.
As your liver is responsible for synthesising cholesterol as well as clearing off the body from excess cholesterol, it's important to support your liver health on a regular basis. Learn more here how to support liver health.
If you want to read in more detail about cholesterol, I recommend to read the the following articles, from which I have pulled snippets of information in this article:
The great cholesterol myth (Dr. Jockers)
Cholesterol and what are the healthy levels? (Dr. Jockers)
Understanding cholesterol is key to maintaining optimal health. By embracing natural strategies, you can take proactive steps towards achieving and sustaining healthy cholesterol levels, ultimately promoting overall well-being and longevity. If you want to improve your health, want to understand how to eat to help to lower cholesterol levels, don't hesitate to reach out to me for nutrition counselling and health coaching at info@katrinpeo.com.
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